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The glycemic index (GI) is a value that refers to how slowly or how quickly a food increases blood glucose levels. Someone who wants to lose weight, control it, or has diabetes may want to avoid foods that have a high glycemic index.
Foods with a low glycemic index tend to release glucose slowly and steadily. Harvard Health explains that these foods tend to promote weight loss. In this group there are very healthy foods that give you sustained energy such as beans.
On the other hand, there are foods with a high glycemic index, which release glucose quickly, which leads to spikes in blood sugar levels in people with diabetes. These foods may work for some people to restore energy after exercise or to compensate for hypoglycemia (low blood sugar).
The glycemic index can help you make healthy food choices and control the amount of sugar and carbohydrates you eat. Among foods with a high glycemic index, there are very poor and healthy options that are better to avoideven when you don’t have diabetes.
The three IG ratings are:
Low: 55 or less
Height: 70 or more
What are the high glycemic index foods to avoid
1. White bread
White bread is high in calories and carbohydrates, but low in protein, fat, fiber, vitamins, and minerals. They can also contain high levels of sodium according to the American Heart Association. White bread and whole wheat bread have a high glycemic index, around 75, the difference is that whole wheat bread has a higher natural nutritional value and a higher fiber content.
2. Cakes, cookies and sweets
Cookies, breads and cakes made with refined flour contain easily digestible carbohydrates that can contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease, according to the Harvard Nutrition Source. Changing them for full versions is an alternative.
3. White rice
White rice is a refined cereal. It doesn’t contain many nutrients other than calories and carbohydrates. Unlike brown rice, it is lacking in fiber and has less protein. Contributes to weight gain and cause blood sugar imbalances. IG around 73.
4. Breakfast cereals and cereal bars
Not all breakfast cereals are the same. On the one hand, there are whole grains rich in fiber, essential minerals, phytochemicals and antioxidants; and on the other are the refined cereals are highly processed, with many added ingredients such as large amounts of sugarThey are unhealthy cereals that should be avoided. Corn flakes have an approximate GI 81.
Among the whole grains to consume are: oats, brown rice, corn, amaranth, barley, quinoa, spelled, wheat grains, millet, rye, buckwheat, kamut, teff, triticale and sorghum.
Potatoes are high in carbohydrates that the body digests quickly. A cup of potatoes has a similar effect on blood sugar as a can of cola. or a handful of gummies, share the Harvard Nutrition Source. This roller coaster effect (going up and then down quickly) of a high glycemic load in the diet can cause people to feel hungry again shortly after eating, which can lead to overeating.
Potatoes do not count as a vegetable on the Harvard Healthy Eating Plate.
6. Sweetened dairy products
Many yogurts are disguised as a health food but can have high amounts of added sugar, especially those with fruit or fruit flavor. Always check the label; The unsweetened natural option is preferable and then adding fruit, this way you get more fiber.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.