High Glycemic Foods to Avoid
If you want to keep your blood sugar from spiking, then you need to be aware of the glycemic index. Foods are ranked in this index according to the rate at which they affect your blood sugar levels. High glycemic foods to avoid.
Foods that have an index of less than 55 are considered low glycemic foods and will not cause the blood sugar to spike and only produce a gradual increase in blood sugar levels which the body can handle. Any foods that have an index of between 55 to 70 are medium glycemic index foods and foods that have an index of higher than 70 can make blood sugar levels increase very quickly to dangerously high levels.
The research that has been done over the years shows that it is crucial to keep blood sugar levels on an even keel. Foods that are listed as having a low glycemic index help to prevent a variety of nasty diseases including type 2 diabetes and heart disease. These foods are the ones that will help you to control your appetite so that you will lose weight and gain energy.
How Does One Use the Glycemic Index?
It is simple to follow the Glycemic Index, and it means consuming one low-index food at every meal and snack. You do not have to stop eating all of those high-glycemic index foods. When you consume too many high-glycemic index foods, you will minimize the absorption of essential nutrients, and you will put on excess weight. There are some high-glycemic index foods that are extremely nutritious foods including potatoes and watermelon that are also low calorie.
What do High Glycemic Foods do to the Body?
When one consumes too many high glycemic index foods, it has a negative effect immediately. First of all, it becomes impossible to lose weight at all when the body is constantly being bombarded with high blood sugar. Portion size is equally important when it comes to these types of foods. Overserving is deadly. Always have smaller portions of these foods, eliminate or reduce these foods in your diet.
All of these foods are extremely high on the glycemic index and should be consumed in moderation:
- Pancakes, crackers, bread, bagels, croutons, matzo, pretzels, flour tortillas and most breakfast cereals.
- Beverages that are sweetened with sugar including soft drinks, ice tea, lemonade and sports drinks.
- Processed fruit products including raisins, fruit leather, dates, fruit juices;
- Baked goods including pies, muffins, cookies, pastries, cakes, ice cream, and sugar-sweetened yogurt, ice cream, and candies;
- Alcoholic beverages – wine, beer and hard liquor
- Foods with high fructose including corn syrup and agave nectar;
- fatty foods including nuts, cheese, butter, mayonnaise and some meats.
What are the Dangers of Eating a High Glycemic Diet?
When you consume too many carbohydrates, it will completely boost the concentration of triglycerides and blood sugars that can decrease HDL and increase the risk of heart disease. One should also consider the glycemic load of food, which is based on the total amount of carbohydrates that are contained in that food.
It is important to stay on track and eat a wide range of foods, mostly vegetables, and fruits, along with lean meats and good fats. This will help to keep your blood sugar on an even keel. Always get regular exercise too, this is important because it helps you to “burn” off the extra sugar that is in your blood at any given time. If you avoid processed foods and baked goods along with all of the foods that are in the list shown in this article as foods to avoid, you will feel much better and possibly even lose weight.
Most people who are careful about the foods that they eat see an improvement in the way that they feel in a short amount of time. It is true that you are what you eat and when you consume too many high glycemic foods, you tend to feel sluggish and ill. You can't outrun your bad diet, so even if you are getting regular exercise, if you do not eat the right foods you are not going to feel very well.
Have you any history of type 2 diabetes in your family? Are you following a low glycemic diet? What successes have you had? Please share this article if it was helpful to you. I believe it is important to get the word out about eating in a more healthy way to avoid preventable diseases including heart disease and diabetes.