High glycemic index foods are those that, when eaten, tend to raise the blood sugar level by half or more than would be the case if pure glucose were ingested, although by definition the index or value given is 55% of the glucose level instead of 50%. High blood sugar levels often lead to health problems, sometimes serious, so the goal is to minimize the amount of high-glycemic index foods in the diet.
High-glycemic index foods do not need to be eliminated from the diet entirely, unless one has a medical condition that does not allow abnormally high blood sugar at any time. Even then, high-glycemic foods can often be eaten in small portions, and when taken with low-glycemic foods, the glycemic index of the meal as a whole can be low enough. An excess of high glycemic index foods can lead to weight gain and obesity, heart disease, type 2 diabetes and other foods. Given this fact, what foods should be eliminated from the diet or eaten only occasionally or in smaller portions?
It is best to avoid foods made from refined flour products. These include many breads and baked goods, most cereals found on the market, plus a variety of desserts and snacks, including cakes and pies. Rice and rice cakes are also high-glycemic index foods, as are some high-starch foods. Fresh potatoes are safe to eat, along with fresh yams and sweet potatoes, but avoid canned varieties or potato products in general.
Find a good substitute for soda or any sugary drink. Sports drinks should also be avoided or consumed only occasionally. Granola bars and many of the sports and energy bars that, while supposed to be healthy, generally fall into the category of high-glycemic foods. Most fresh fruits or vegetables are fine, but grapes should be avoided.
It is understandable that until now you have relied on several of the foods mentioned above for your daily diet. Unless your doctor or nutritionist advises you otherwise, you don’t need to make an instant, total change in your diet. Rather, you’ll want to start finding substitutes for some of the foods, which is at least slightly better than going without a food that may be one of your favorites altogether. You can, for example, find substitutes for refined flour, choosing to bake with wholemeal or rye flour instead, or another flour product. If you want to keep rice in your diet, swapping white rice, which has been refined, for brown rice or wild rice will do the trick.
Substituting sodas and sugary drinks may not be so easy, especially if a can or two of soda a day has become a habit. Soft drinks are one area you should really focus on. Not only do they contribute to increased blood sugar and weight gain, but the combination of sugar and carbonation makes these drinks very hard on tooth enamel. Again, we’re talking about reducing your consumption of high-glycemic foods, while at the same time increasing your consumption of low-glycemic foods, and not totally abandoning one in favor of the other. Another thing to keep in mind, planning a healthy diet and experimenting with different foods as you go can be fun. Also, as you progress, you will feel good about yourself.