If you want to live healthy, keeping your blood sugar in check is a must. You would want to keep it at an optimal level. The best way to do this is to avoid high GI foods. Looking at the glycemic index, you will know which foods are high glycemic. As a general rule, the more ripe, cooked, or processed the food, the more likely it is to be high glycemic.
What Are High Glycemic Foods?
High glycemic foods carry unacceptable glycemic impact when consumed beyond the “normal” serving size. Adding high GI foods to your diet can readily defeat any efforts for weight loss even if it includes regular exercise. High glycemic specifically refers to glycemic load and not glycemic index. The former takes into account portion size as well as the glycemic index. Foods that are rich in carbohydrates that break down quickly are high GI foods. It is recommended that you avoid these foods if you are watching your blood sugar level.
What is the Glycemic Index?
The glycemic index is a method used to quantify the effect of food on the blood glucose level of an individual. The index number which represents a rise in blood sugar levels two hours after eating foods, range from 0 – 100 with 100 representing pure glucose. Keep in mind that the glycemic index is not perfect nor was it intended to be.
If you are limiting the amount of carbs you are consuming and keep your blood glucose level within the “normal” range. It is normal for the blood sugar level to increase after a meal, depending on the kind of food you are eating.
Food To Avoid
Avoiding or radically reducing the amount of high glycemic foods is the major underlying principle of the low glycemic dietary regime. The foods you need to avoid include the following:
Foods with Highly Processed Carbs
- most breakfast cereals
- snack chips
- flour tortillas
Beverages with Sweetened Sugar
- iced tea, lemonade, etc.
- sports drinks (e.g., Gatorade, Powerade, etc.)
- soft drinks
Sugar And/Or Flour Based Desserts
- Sugar-sweetened candies / ice cream / yogurt
- Fruit juices
- Fruit “leather”, strips, etc.
While there are foods that are not high in the glycemic index, they should also be avoided if you want to watch your blood glucose level. These foods include the following:
- Alcoholic beverages
- Fatty foods like cheese, butter, mayonnaise, and the like
- Fructose rich foods like fruit juices, honey, corn syrup, and agave nectar