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High Glycemic Index Foods, Health Risks of High GI Foods - Insulin Resistance and Diabetes

High Glycemic Index Foods

Diet Information - What is the Glycemic Index

High Glycemic Index Foods

Foods with a Glycemic Index of 70+ are High GI Foods

Foods that score higher than 70 on the glycemic index are high GI foods. The higher the GI the faster the rate of increase of glucose in the blood, the greater the insulin response and the greater the potential to expose the body to the harmful health effects of high blood sugar and insulin. High glycemic index foods provide bursts of energy that may be followed quickly by blood sugar reductions and hunger. We can't avoid all high glycemic foods in our diet, but we can be aware of the glycemic reaction that foods cause and therefore make better-balanced food choices.

Glycemic Load (GL)

Low GI foods that are high in carbs may be as troublesome as higher GI foods that contain only a small percentage of carbs, if eaten in large amounts. This is why glycemic load (GL) is important. For more about carb content and the effect on blood sugar levels, see Glycemic Load

Reducing the Glycemic Effects of High GI Foods

If you want to mitigate the effect of high GI foods in a meal, you can do so in several ways, for example:

  • Include a low GI food like beans or berries.
  • Add vinaigrette or any acidic extra, like lemon juice.
  • Add a little olive oil.

Health Problems of High Glycemic Index Foods

Eating high-glycemic index foods results in higher and more rapid increases in blood glucose levels than when we eat low-glycemic index foods. Rapid increases in blood glucose causes the beta-cells of the pancreas to increase insulin secretion. Over the 2-3 hours, this may cause a sharp decrease in blood glucose levels (hypoglycemia). By comparison, the consumption of low-glycemic index foods results in lower but more sustained increases in blood glucose and lower insulin secretions by the pancreas.

High blood glucose levels and excessive insulin secretions may (over time) lead to insulin resistance and ultimately to the loss of the insulin-secreting function of the pancreas, triggering diabetes. Impaired glucose tolerance and insulin resistance are known to be risk factors for cardiovascular diseases as well as type 2 diabetes.

Related Glycemic Index Links

Low GI Diet
Low GI Diet Foods
Low-GI Diet Meals
Low GI Diet Snacks
How is Glycemic Index Measured
Glycemic Index Advice
Glycemic Index & Weight Loss
Glycemic Index Diets and Obesity
Low GI Diets: Weight Loss Study
Glycemic Index: List of Foods
High GI Foods
Glycemic Index and Foods
What Determines Glycemic Index Values of Carbs
Effects of Fiber on Glycemic Index Value of Foods
Effect of Acid on Glycemic Index Value of Foods
Effects of Fat on Glycemic Index Value of Foods
Glycemic Index and Meals
Low GI Diet and Potatoes
GI Value of Rice, Potatoes, Pasta and Bread
GI Value of Carrots
GI Value of Sugar
Glycemic Index and Fruit
Glycemic Index and Diabetes
Carbs and Glycemic Index

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