What effect does high glycemic foods have on the body?
The Glycemic Index (GI) measures how quickly carbohydrates in a food cause blood sugar levels to rise after eating and how quickly the carbohydrates convert to glucose in your body. High-glycemic foods digest and absorb into the bloodstream quickly, which causes large, rapid changes in blood sugar levels.
High Glycemic Carbohydrates
- Sugars (from high to low: Maltose, Glucose, Sucrose)
- Puffed cereals (white rice, wheat, corn, rice cakes)YES! RICE CAKES.
- Potatoes ( regular russet, instant, mashed)
- Breads (especially white bread)
- Instant products ( instant: rice, oatmeal, wheat, grits)
- Carrots, corn, peas.
- Other vegetables falling into the high and moderate GI brackets in at least some tests include:
- Plantain (a fruit that's used as a vegetable, like squash or tomatoes)
- Sweet potatoes and yams.
- Sweet Corn.
- Glycemic index (GI) measures the rise in blood sugar in a person over the two to three hours following the consumption of an amount of food that contains 50 grams of carbohydrate. Meat, poultry, fish, cheese, and eggs do not have GI values themselves, because they contain little or no carbohydrate.
- The same foods can have a very different GI and GL depending on how they are prepared. A boiled sweet potato has a low GI of 44 and a medium GL of 11. But if baked for 45 minutes, the same sweet potato has a GI of 94 and a GL of 42, both extremely high. Baking has essentially turned the sweet potato into candy.
Low GI Foods (55 or less)
- 100% stone-ground whole wheat or pumpernickel bread.
- Oatmeal (rolled or steel-cut), oat bran, muesli.
- Pasta, converted rice, barley, bulgar.
- Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils.
- Most fruits, non-starchy vegetables and carrots.
- The purpose of a glycemic index (GI) diet is to eat carbohydrate-containing foods that are less likely to cause large increases in blood sugar levels. The diet could be a means to lose weight and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.
- The GI of honey. Most commercially blended honeys have a moderate Glycemic Index or GI of between 45 and 64 which is lower than sugar – white or brown - at 65. The GI varies with the level of fructose – the more fructose, the lower the GI. It appears to be related to their fructose-glucose ratio.
- Meat and poultry are not carbohydrate sources and as such do not have an effect on blood sugar. Therefore, meat and poultry are not included in the glycemic index. Consuming animal protein sources such as beef and poultry should not elevate your blood sugar.
The Most Popular Low Glycemic Grains:
- Barley. Barley is a low GI grain with a chewy consistency and a distinct flavor.
- Buckwheat. Despite its name, buckwheat is not related to wheat.
- Bulgur. Bulgur is produced by steaming, drying, and then cracking whole-wheat kernels.
- Wild Rice.
- Cherries. GI score: 20. GL score: 6.
- Grapefruit. GI score: 25. GL score: 3.
- Dried apricots. GI score: 32. GL score: 9.
- Pears. GI score: 38. GL score: 4.
- Apples. GI score: 39. GL score: 5.
- Oranges. GI score: 40. GL score: 5.
- Plums. GI score: 40. GL score: 2 (GL score is 9 for prunes)
- Strawberries. GI score: 41. GL score: 3.
- The products of some foods enter the bloodstream more quickly than others, causing potentially harmful, rapid rises in blood glucose. Whole wheat bread has a more beneficial effect on your blood sugar than breads made with refined grains, since your body digests and absorbs it more slowly.
- A medium banana has 105 calories and 27 grams of carbohydrate. Or maybe bananas are maligned because they're believed to have high glycemic index (GI), causing your blood sugar and insulin to spike quickly after eating one. False, again. Bananas are actually low on the GI scale, having a glycemic index value of 51.
Updated: 21st October 2019