Foods With High Glycemic Index
The glycemic index has been a topic of great controversy over the years. Some people say it works to pay attention to foods that are high on the list and some say that it does not. Ultimately, you should pay attention to the types of foods that you consume and the nutritional benefit that they give your body. Most foods with high glycemic index are not nutritionally beneficial and are a source of empty calories. A good balance and mindful eating is always important when fueling your body and keeping good blood sugar control (especially if you are diabetic).
Controlling Blood Sugar
Controlling your blood sugar can be relatively easy for most people if you pay attention to the types of carbohydrates that you consume. The glycemic index of foods can be a good resource in avoiding foods that will cause your blood sugar levels to spike quickly resulting in your pancreas working very hard to release insulin and manage these sugars that are floating in your blood stream.
Keeping good blood sugar control can be done by choosing foods that have a low glycemic index and coupling them with a lean protein and a heart healthy fat. Eating 5-6 small meals per day along with moderate exercise on a daily basis will also aid in keeping your blood sugar in good control.
List of Foods with High Glycemic Index
Foods with high glycemic index are typically foods that do not have any fiber and/or contain glucose or sucrose. Foods with a high glycemic index will elevate your blood sugar rapidly. There is a great misconception when it comes to fruit. Most people avoid fruit to help with blood sugar control thinking that they are high on the glycemic index list. Most fruits are actually very low on the glycemic index. They are rich in vitamins, minerals, antioxidants and fiber and should be incorporated into your daily diet.
Below are a list of foods with high glycemic index that will have this effect on your serum glucose levels.
- white bread
- white pasta
- corn flakes
- dates
- corn chips
- rice cakes
- Rice Krispies
- doughnuts
- cookies
- cakes
- white rolls
- baguettes
- sports drinks i.e. Gatorade, Powerade
- candy i.e. Starbursts, Sour Patch Kids, Swedish Fish
- juice
- soda
- rice
- potatoes without the skin
- watermelon
Moderation is the key when it comes to eating healthy. You do not have to eliminate these foods from your diet completely, however, it is beneficial to limit them. Making some changes to your diet will yield better health results. For example, changing something like white bread to whole wheat bread may not be that life altering of a behavior change and will provide you with better blood sugar control as well an increase in your daily fiber intake.
Use this list wisely and good luck!
References
Mahan, L,K, and Escott-Stump, S. Krause’s Food, Nutrition, and Diet Therapy(10th edition). Philadelphia. 2000.
Escott-Stump, Sylvia. Nutrition and Diagnosis Related Care.(5th Edition). Philadelphia. 2002.
