About High-Glycemic Foods

High-glycemic foods are those that rate high on the glycemic index, a measure of the expected effects of different carbohydrate levels on blood glucose. Carbohydrates that break down quickly and release glucose rapidly into the bloodstream are given a high GI, while carbohydrates that break down gradually are given a low GI. The glycemic index rates foods from 0 to 100, with high-glycemic foods scoring a 70 or higher.

Significance

High-glycemic foods raise the body's sugar levels rapidly; low-glycemic foods increase blood sugar gradually. Avoiding high-glycemic foods can help control diabetes and hypoglycemia and assist with weight loss and overall health. The glycemic index is also significant for the food industry, as terms that typically appear on food product labels, such as complex carbohydrates and simple sugars, are now known to have less importance on their own. The World Health Organization recommends that these outdated terms be replaced by figures showing the total carbohydrates and the GI value of the labeled food.

Identification

Most consumers can recognize high-glycemic foods once they are taught what to look for. Foods containing high levels of carbohydrates are typically high-glycemic: waffles, chocolate, doughnuts, white bread, some bagels, many cereals, potatoes, parsnips, corn chips, soft drinks, pretzels and other such items. Some less obvious foods also rank high on the glycemic index, such as broad beans, dates and watermelon. Foods high in carbs have the greatest effect on blood sugar levels, but the specific composition of the carbohydrate affects exactly how the body's blood sugar levels will react when the food is eaten. Complex carbohydrates generally rank lower than simple sugars, and the percentage of carbohydrates to other ingredients also matters. The easiest and most accurate way of identifying high-glycemic foods is to read ingredient labels carefully before purchase, taking note of the number of carbohydrates and the types of sugars the product contains. This method is not 100% accurate, but is reliable most of the time.

Benefits

High-glycemic foods do serve a purpose. They help refuel the body's stores of carbohydrates after vigorous exercise, and they provide a necessary spike in blood sugar for those suffering an episode of hypoglycemia. Whereas foods low on the glycemic index release glucose slowly into the bloodstream, foods high on the glycemic index provoke an immediate rise in blood sugar levels. This can be lifesaving if blood sugar levels are dangerously low.

Effects

Different people have different reactions to high-glycemic foods. A person's physical response to food depends on a variety of factors, including age, insulin levels, metabolism and level of activity, as well as the type and amount of food eaten. The response to high-glycemic foods is also dependent on the amount of fat and fiber contained in the food and other food products consumed at the same time. Although glycemic index ratings are a result of numerous research studies, every person must record his own reaction to each individual food to determine what, if any, effect occurs. Generally, high-glycemic foods cause a rise in blood sugar, higher blood lipid levels, a decreased sensitivity over time to insulin and resistance to weight loss.

Warning

Generally, those with diabetes, hypoglycemia, insulin resistance or Syndrome X; athletes; and dieters should not eat large amounts of high-glycemic foods. High-glycemic foods may disrupt the balance of insulin and blood glucose, increase overall body fat and decrease athletic performance. High-glycemic foods may also trigger acne in some people. In addition, evidence has shown that frequent consumption of high-glycemic foods may be associated with a higher risk of age-related macular degeneration and progression.

Resources

• WebMD: Glycemic index