How to Avoid High Glycemic Foods

The glycemic index of foods is determined by the level at which food elevates blood sugar. Foods that have a glycemic value of 70 or more have a high glycemic value. Avoiding high glycemic foods and choosing those that are low on the glycemic index will sustain your energy while leaving you feeling satisfied.

Difficulty: Easy

Instructions

1. Look for high fiber foods that are naturally low on the glycemic index. Foods that are high in fiber include whole grain cereals and breads and fresh fruits and vegetables with the exception of corn and potatoes.

2. Avoid foods that are refined or overly processed such as white bread and sugary treats. These foods have a high glycemic value and although they provide a quick surge of energy the affect is short lived. Additionally, these foods will leave you feeling hungry and unsatisfied.

3. Keep a list of foods that have a glycemic index value and prepare meals according to the foods that are low on the glycemic index. Be aware of how the foods are prepared; overly cooking or processing foods can actually raise their glycemic levels.

Tips & Warnings

• Choosing foods low on the glycemic index will not only help to control your weight by curbing your appetite, it will also help to control cholesterol, maintain a healthy heart and decrease the risk of developing Type II diabetes.
• Although dieters lose and maintain weight using the glycemic index, the effects of food on blood sugar varies from person to person and is influenced by age, activity level, blood sugar levels and metabolism.

Resources

• Print a glycemic index food list

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