Foods with High Glycemic Index
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Foods with High Glycemic Index

Eating foods high in carbohydrates and sugar can cause serious health problems. Use the Glycemic Index to help you decide which foods are lower in sugar and carbs.

Are you reading this while eating cookies? Chips? These snack foods are high on the glycemic index, which basically means they have tons of sugar and carbs in them, causing your body to work harder at dispersing the sugary levels. Our bodies weren’t meant to do this. Most of the sugar you are consuming will go straight to your behind, hips, thighs and so on.

There is nothing wrong with having a cookie or two. Don’t beat yourself up over snacking on those chocolate chip delights. When eating at least fifteen or sixteen, this is where the body isn’t certain what to do with all the carbs and sugar.

The Glycemic Index was set up to determine how much sugar and carbs are in certain types of food. This allows you to adhere to a fairly healthy diet in consuming those foods that the body can handle, in the way of sugars and carbs.  It is important here to remember that the body does need carbohydrates!  Many diet fads were pushing the notion that the body would drop weight if we didn't have carbs in our diet.  The body has to have a certain amount of carbohydrates to perform properly!  Do not drop these important components from your diet.

If you are a younger person, your body is able to wash out the over consumption of sugars and carbs a bit better than those of us that are older. However, when overeating of these types of foods becomes habit, you can create problems later in life, or during your younger years by becoming diabetic. Being diabetic is no fun, as it’s a diet you must conform to or your body will shut down on you. Either that, or you must maintain your body functions in the way of taking care of the overload of sugars and carbs by exercising and having shots on a daily basis. Yes, shots. Syringe, needle, the nasty things we don’t like thinking about.  Consider deeply the thought of having them given on a daily basis to live.  The United States diabetic rate in teens and younger children has risen immensely over the past few years.  It's simply the way we eat and the way we teach our children to eat that will combat this unnecessary disease.

There are a few things to consider for each individual when searching out the lower glycemic foods. One is age. When an older person eats the same thing as a younger man or woman, the body handles the food differently. As we age, our metabolism slows a bit, causing us to become overweight quicker than a fifteen year old. Overloads of sugary treats and foods high in carbs tend to stay on our behinds a bit more than a fifteen year old. Yes, it’s not fair, but it is the way it is.

When you are younger, you develop your eating habits. Studies have shown that if you eat, let’s say a veggie omlet in the morning instead of a doughnut, it sets the pace of what your body craves for the rest of the day. The vegetables in the omlet will send out sugar levels in your body slowly, as in a type of time-released sort of energy. If you eat a doughnut, the body receives a high level of carbohydrates and sugar combined, which will jolt you with some energy immediately, then slam you back down in your seat later on. This is because the body surges through the sugar and carbs, sending it through the body for that instant energy burst. The body is handling the sugar and carbs the best way it knows how; to burn off that sugary content as quickly as it can. But you are left with nothing after that in the way of energy flowing through the body. This is the sugar high and burnout effect.

While eating a veggie omlet, the body receives the sugar at a lower level and can handle the digestion of veggies in a slower manner. The sugar and carbs consumed work at a slower pace, dispersing slowly, allowing the body to take care of the sugar in foods the way it is supposed to work. Studies have shown that people eating sugary sweet foods are apt to become “addicted” to them, so if we consume foods filled with carbs and sugar in the morning, our system tells us to keep eating those same foods to fill the need for the energy levels. The sugar has quickly removed itself in the form of a burst of energy, creating the craving of more sugars to bring about the energy levels we are best at.

Lower glycemic foods work through our bodies at a slower pace, creating a steady, healthy stream of energy it needs to sustain daily life functions. Calories are also lower in the body when eating foods of proper proportion too, so we also keep more weight off. If eating foods high in carbohydrates, these transform into sugars, thereby creating the same problems as eating foods that contain loads of sugar.

Making sense? Dieting is not something you necessarily need to do, however, foods with lower carbs and sugars will not only keep the body working properly, keep energy levels at a normal pace, but will reduce the caloric intake in a natural manner.

Back to those cookies and chips you were munching on when this began – nothing wrong with this, however, be sure to eat something low in carbs and sugars before you eat those two or three cookies or handful of chips. This will allow the slow and steady flow of sugars from the healthier foods to enter the body beforehand, keeping your blood sugar levels at an even keel. Then, the sugars and carbs from the cookies and chips will flow through the body, but allow the steady base of the healthier foods to keep you at a steady pace, as to not overwhelm the body.

The key is to eat healthy first, then worry about snack foods. Only eat when you are actually hungry and most importantly, get up and walk, run, or get physical for at least a half hour a day. The optimal time frame is one hour, but at least one half hour per day. Try to get your heart rate up to burn those calories and wipe out the effects of the cookies and chips!  If you are a video gamer and can't stand the thought of moving off the couch much less the idea of exercising, keep the WII Fit game at hand.  Do the exercise bit your own way -- through video games.  Any way you choose to handle it, but it is of extreme importance to exercise each and every day.

Slow down while eating. We are in such a hurry in these times, although when eating, this is not a good thing. Taking a bite of food, even when it’s cookies, can make us feel fuller, more satisfied at a faster pace when eating slowly. When we inhale our food or eat too fast, we can’t feel the fullness level we are actually at. Food doesn’t get a chance to go down the old pipes and enter the stomach before we cram in another bite. Chewing the food assists our stomach in digestion too. If the pieces are smaller, the digestion goes quicker! Consider your stomach as a garbage disposal (although much more sensitive). When smaller pieces go down, the stomach acids have a chance to digest sooner than if there are larger chunks. The stomach is only as big as your fist, so consider that when you are eating seconds, thirds and fourths!

The chart below is the Glycemic Index, written to assist when deciding what to eat. This Index is taken from, which is the basic chart dispersed throughout national health organizations. The foods that are below 70 in the chart are the foods to watch for as being the lowest in carbs and sugars. Foods listed above 70 in the index are to be avoided or consumed in smaller amounts.


White bread 70

Whole wheat bread 69

Pumpernickel 41

Dark rye 76

Sourdough 57

Heavy mixed grain 30-45


Lentils 28

Soybeans 18

Baked beans (canned) 48

Breakfast cereals

Cornflakes 84

Rice Krispies 82

Cheerios 83

Puffed Wheat 80

All Bran 42 

Oatmeal 46

Snack foods

Mars Bar 65

Jelly beans 80

Chocolate bar 49


Apple 38

Orange 44

Peach 42

Banana 55

Watermelon 72

Dairy foods

Milk, full fat 27

Milk, skim 32

Ice cream, full fat 61

Yogurt, low fat, fruit 33

Soft and sports drinks

Fanta 68

Gatorade 78

Factors to be considered are that these foods are listed in the rawest form.  If you eat breakfast cereal, but add a ton of sugar, you are taking away the glycemic index from that food, or at least what is listed here.  You add more sugar levels to the cereal by adding the rawest form of sugars in sugar.  White sugar is the worst when it comes to adding a high glycemic level.  Brown sugar is in more raw, unprocessed forms, thereby not as bad on the body. 

Each individual reacts to foods differently.  This listing is a basic outline and individual reactions may result.  The factors to consider are age, metabolism, the way your body responds to foods, and the way foods are cooked.  If food is cooked with oil and a coating, this adds more to the basic listing.  Keep portions of food at a correct level as well to keep within the guidelines.  Overeating is a sure way to keep blood sugar levels high and can cause digestive problems, and cause obesity.

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Comments (2)

Informative and helpful article. No more Capn Crunch for me!

Thank you and that sucks about Cap'n Crunch...great cereal!