High GI foods listed in the Glycemic Index Food List should be avoided as much as possible. They increase the blood sugar levels very quickly and are difficult to be processed by the human body.
A few examples of meals that are high GI foods include white rice, white breads and potatoes. Some other meals that have high glycemic index values are generally any foods with considerable amounts of white processed sugars and / or white flour. For instance pasta, white bread, as well as cakes or desserts containing white flour and refined white sugar. It is no wonder that people who wish to follow the Low GI Diet are recommended to avoid anything that is “white”. Medical experts always recommend to select products like brown sugar or whole-grain flour instead. To stay away from “white” foods is particularly important for individuals who were diagnosed with diabetes.
Why Can Be High GI Foods Harmful
Foods with higher glycemic index values need much more time to be absorbed during the digestion process which means the sugars will stay much longer in the system. The amount of glucose is also usually very excessive and it takes a long time before it is fully absorbed. This can be dangerous even for a healthy person. Having to deal with excessive amount of glucose in the blood stream can potentially lead into developing various health problems such as high cholesterol, heart diseases, weight problems and diabetes.
For diabetics, who are not able to process sugars as effectively as a healthy person, can be consumption of high GI foods even life threatening. The glucose remains in the blood stream as well as in the urine. The consequences are that the person with diabetes needs to urinate much more often than a healthy person, can feel thirsty and hungry more than it is usual and often may experience excessive sweating. After some time, the diabetes can develop to a more serious illness and can cause various other health issues. For instance kidneys may start to hurt since they’re not working adequately. This is usually one of the signs that people suffering from diabetics mention frequently. Blood in the urine is also one of the common symptoms. And in the most severe cases, some people pass out or even fall into semi-conscious state which can result in a diabetic coma.
Occasionally, this episode can turn out to be fatal. Even though diabetes is not really a deadly disease, diabetics must be very cautious about their diet and follow the doctors instructions precisely. Because this condition simply does not allow their system to digest glucose so effectively as it would normally. Person with diabetes must stick to the doctor’s recommendations, follow a correct eating plan and keep an eye on the blood glucose levels. Those who comply with the medical recommendations regarding diabetes can enjoy a normal life same as any average person.
High Glycemic Index Food List – Glycemic Index Over 70
If you are wondering which high GI foods to avoid, here are few examples:
Bagel – 72
Baked Potato – 85
Mashed Potatoes – 73
Doughnut – 76
French Fries – 76
Graham Cracker – 74
Honey – 73
Jelly Beans – 80
Rice Cakes – 82
Rice Crisps – 82
Rye Bread – 76
Vanilla Wafers – 77
Watermelon – 72
White Bread – 70
Wheat Cream – 74
This is a list of some of the most common high glycemic-index foods. They should be limited or completely avoided whenever possible! Being able to identify the low and high GI foods can be very beneficial to your health.
For list of recommended foods with low glycemic index you can check the Low Glycemic Index Foods.