What Is High Glycemic Food?
The Glycemic Index (GI) is a rating system for different types of foods. All foods either increase, decrease or maintain blood sugar levels after consumption, and the glycemic index is a measurement of the rates that blood sugars rise or fall. People who are diabetic or overweight may need to reduce the amount of high-GI foods in their diets because eating too much of these foods can trigger several health problems.
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Definition
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High glycemic foods have a Glycemic Index of 60 or above and are applied only to carbohydrates. Foods that fall into this category are usually processed foods that contain high amounts of sugar, white flour products and artificial sweeteners.
Effects
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High glycemic foods cause a rapid rise in blood sugar because they are digested very quickly. They may trigger several reactions and health problems including increased heart rate, high blood pressure, inflammation, allergies, fatigue or an energy crash shortly after consumption. People who are suffer from acne and other inflammatory skin conditions can aggravate their symptoms after eating high-GI foods. A prevalence of high-glycemic foods in the diet can also stimulate fat storage, trigger hyperactivity and reduce the ability to concentrate.
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Types
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Some of the most common high-glycemic foods consist of processed cereals and white bread products, crackers, corn products and even some fruits. Examples of high-GI foods include: bagels, Cheerios. Corn Flakes, corn chips, white flour crackers, puffed wheat cereal, rice, pasta, Rice Krispies, semolina bread, Shredded Wheat, white bread, all-white flour products, taco shells, melba toast, fava beans, ice cream, watermelon, dried fruit, pineapple, cooked carrots, French fries, pumpkin and rutabaga.
Misconceptions
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Even though most people need to eat more low-glycemic and moderate-glycemic index foods, high-glycemic foods can be consumed to raise low blood sugars in some situations. People who workout regularly need to refuel with a high-glycemic foods to raise their blood sugars to a healthy level; eating high-glycemic foods after a workout, in conjunction with a lean protein source, can help with muscle recovery.
People who need to manage their weight may also benefit from eating healthy versions of high-glycemic foods; people with diabetes, or those who are overweight, simply need to integrate certain high-GI foods into their diets, and eat them with the right accompanying foods so that their blood sugar levels do not rise as rapidly. This may require eating healthy fats or lean protein with the high-GI food so that blood sugar levels remain stable.
Features
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The majority of high-glycemic foods have the following features: made with white flours or processed meal; offer little nutritional value; have a high sugar content; can be classified as 'junk' food; and will trigger cravings shortly after the meal. The vegetables and fruits that are classified as high-GI foods typically have a high calorie content per serving, and almost all of these calories are carbohydrates.
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