High Glycemic Index Foods - Affecting More Than Blood Sugar

Could high glycemic foods lead to issues beyond blood sugar? The glycemic index assesses and ranks foods to 100 on how quickly each it affects your blood sugar levels when the food is eaten. High glycemic foods include white sugar, potatoes, and other refined carbohydrates and will be digested quickly, spiking blood sugar. These foods are more likely to leave you hungry after due to the spike in insulin and lack of fiber. While low glycemic index (GI) foods include fruits, vegetables, lentils, whole grains, and more. The GI is commonly discussed with those with diabetes, but consuming low GI foods are also a healthy recommendation for everyone.

A study completed by the New England Journal of Medicine reviewed data from 137,851 participants between the ages of 35 and 70 years living on five continents through food frequency questionnaires. A follow up was completed after nine years and found that those who consumed higher GI foods more frequently were more likely to experience heart attacks, strokes, and death than those who ate lower-GI diets.

High Glycemic Index Foods (55 or lower)

White rice
Potatoes
Sweets and desserts
Chips
Breakfast cereal
White bread

Low Glycemic Index foods (70 or higher)

Nuts
Beans
Non-starchy vegetables
Bulgur, farro, other unrefined grains
Seeds
Fruit

Low GI foods fall in line with a healthy whole food diet. They are high in fiber and nutrients and will not spike your blood sugar. Eating a variety each day will lead to better overall health outcomes.. This research study highlights how consuming healthier carbohydrate options will be beneficial for preventing not only diabetes but other diseases as well.

Sources

https://www.health.harvard.edu/staying-healthy/high-glycemic-diets-could-lead-to-big-health-problems

https://www.nejm.org/doi/full/10.1056/NEJMoa2007123