Healthy Food

High Glycemic Foods You Must Limit Or Avoid | by Ken Ezekiel | Jan, 2024

How can you avoid these foods?

Certain foods can affect your blood sugar levels and to avoid the spike, knowing the GI of what you are about to consume is important. Being aware of something like this can help promote better blood sugar management.

The GI ratings are:

  • Low: 55 or less
  • Medium: 56–69
  • High: 70 or above

Carbohydrates or carbs are the major sources of our energy. With the ratings mentioned above, the lower the GI of a food, the slower it breaks down in the body, leading to a slower rise in your blood sugar. Foods with low GI is best for people with diabetes. If you have no diabetes, these foods are helpful in prevention and can help with your health management.

High GI foods are:

  • Bread: white bread, bagels, naan, pita bread
  • Rice: white rice, jasmine rice, arborio rice
  • Cereals: instant oats, breakfast cereals
  • Starchy vegetables: mashed potatoes, potatoes, french fries
  • Baked goods: cake, doughnuts, cookies, croissants, muffins
  • Snacks: chocolate, crackers, microwave popcorn, chips, pretzels
  • Sugar-sweetened beverages: soda, fruit juice, sports drinks

Here are some tips:

  • Use dressings that have lemon or vinegar as acids can lower a food’s GI
  • add fiber-rich foods to your diet
  • combine carbs with protein

Meanwhile, the low glycemic foods you must consume are:

  • Fruits: apples, berries, oranges, lemons, limes, grapefruit
  • Non-starchy vegetables: broccoli, cauliflower, carrots, spinach, tomatoes
  • Whole grains: quinoa, barley, buckwheat, farro, oats
  • Legumes: lentils, black beans, chickpeas, kidney beans

Check out this food list with their GIs

  • Apples: 36
  • Strawberries: 41
  • Dates: 42
  • Oranges: 43
  • Banana: 51
  • Mango: 51
  • Blueberries: 53
  • Pineapple: 59
  • Watermelon: 76
  • Carrots (boiled): 39
  • Plantains (boiled): 66
  • Sweet potatoes (boiled): 63
  • Pumpkin (boiled): 74
  • Potatoes (boiled): 78
  • Barley: 28
  • Quinoa: 53
  • Rolled oats: 55
  • Couscous: 65
  • Popcorn: 65
  • Brown rice: 68
  • White rice: 73
  • Whole wheat bread: 74
  • White bread: 75
  • Soybeans: 16
  • Kidney beans: 24
  • Chickpeas: 28
  • Lentils: 32
  • Soymilk: 34
  • Skim milk: 37
  • Whole milk: 39
  • Ice cream: 51
  • Rice milk: 86
  • Fructose: 15
  • Coconut sugar: 54
  • Maple syrup: 54
  • Honey: 61
  • Table sugar: 65

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