High glycemic index foods are carbohydrate-rich foods which your body can quickly and easily digest and release into the bloodstream as blood glucose. On the glycemic index scale, which ranks all foods from slowest to be absorbed into the bloodstream to quickest, high glycemic index foods are considered those that score higher than 70. One of the highest glycemic index foods available is glucose itself, ranked at 100 for reference. However, there are a select few foods which rank slightly higher than glucose.
High glycemic index foods tend to be more processed and less natural foods, although there are a few surprises. Some fruits and vegetables with high sugar contents can be considered high glycemic index foods as well. Conversely, not all unhealthy foods are high glycemic index. Some foods traditionally left out of a healthy diet can be very low glycemic index, like butter.
So, why are these foods important? Generally, high glycemic index foods are best avoided, particularly for people who are trying to watch their weight, or for diabetics. If these foods are integrated into a diabetics’ diet, it is best if they are consumed in very small amounts and very infrequently. The reason diabetics should avoid high glycemic index foods lies in the blood sugar response. Insulin is a hormone which responds to blood sugar and helps regulate its concentration in the blood. Since diabetics cannot manufacture enough insulin naturally, it is better not to introduce foods that will rapidly increase the patient’s blood sugar, since their insulin may not be able to keep pace.
Even for non-diabetics, concentrating on eating a lower-glycemic index food diet can be helpful in staving off some major health risks. Studies have linked regular consumption of high glycemic index foods with increased risk of obesity, diabetes, and cardiovascular health problems such as coronary heart disease.
Here are some examples of high glycemic index foods to mostly avoid, and their relative glycemic index scores:
- average soda – 70
- potato chips – 72
- watermelon – 72
- microwave popcorn – 73
- waffles – 75
- doughnut – 75
- rice cakes – 78
- broad beans – 80
- pizza – 80
- jelly beans – 80
- Corn Flakes – 81
- Rice Krispies – 82
- pretzels – 85
- baked potato – 85
- white baguette bread – 95
- parsnips – 97
- dried dates – 101
Did some of these foods surprise you? While not all of the foods listed are traditionally thought of as “unhealthy”, many of them are starchy or sugary foods which are highly processed. Most pastries or white dough products are high glycemic index foods. These foods are best avoided for diabetics or for people trying to control their blood sugar. Note, however, that these foods could be used in a pinch if someone is going into severe hypoglycemia.
If you or someone you know is showing signs of extremely low blood sugar, have them check their blood glucose using a meter if one is available. If it is low, administer a high glycemic index food and call for help. Soda or fruit juices are a good choice.
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