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A list of Common High Glycemic Index (GI) foods which can be eliminated


The glycemic index is a ranking system designed to express how quickly the sugars and carbohydrates from foods are absorbed into your blood stream. Highly refined foods tend to have a higher glycemic index(GI) and therefore cause your body to over-react and excrete unusually high amounts of insulin to absorb all the free sugar. What ends up happening is that your body over-compensates and excretes too much insulin. This pushes your blood sugar back down again, increasing your hunger level, and causing you to eat even more.

If you have ever been eating a high sugar snack, and wondered why you did not get full, well, that is the reason why. Insulin is more than a hormone telling your body to absorb sugar, it also controls your hunger level, and too much of it can create a cycle of over-eating.

Below is a list of high GI foods which can be reduced or eliminated:

Food GI Score (1-100)
Soft Drinks ~63
White Bread / Rice ~70
Potatoes (Excluding Sweet Potatoes) ~80
Beer ~66
Cake ~40-80
Commercial Cereals ~80
Source: glycemicindex.com

Do I really need to eliminate all these foods? What can I do to help reduce glycemic load? In general, you do not have to eliminate these foods and pairing them with low GI foods (i.e. fats and proteins) will help slow their absorption in your blood stream and regulate your hunger level. For example, try eating your cereal with milk and nuts. Choose cakes that have no icing and a mixture of fruits. Also, try to choose whole wheat products over refined products, as the bran in whole wheat products helps to slow absorption to your blood stream.





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Comments.
Name:Fadwa Rifai
Location:London Ontario
Subject:Sweet Potatoes
I tried sweet potato but it did raise my blood sugar. I want to know if anyone has a different idea how to cook sweet potatoes to prevent raising blood sugar. Thanks!
Posted on 2011-04-08 13:44:29
Name:HealthAliciousNess
Subject:RE: Sweet Potatoes
Hi Fadwa, thanks for your comment. Can you tell us more about how you cooked the sweet potatoes. Also, how did you measure your blood sugar, and at the time you measured your blood sugar, what other foods did you eat with that meal?
Posted on 2011-04-08 16:38:37
Name:Alastair Gill
Location:Swansea, Wales, UK
Subject:High GI article and Sweet Potatoes
Sweet potatoes are medium GI (56-69) so should be eaten in small quantities and will raise your blood sugar - but that sugar comes from complex carbs that are natural as opposed to processed so your body knows how to deal with it. To reduce glycemic load one just needs to start a new habit of eating fresh vegetables as snacks instead of cakes, biscuits, bread and cereals. Turn to peppers, cucumbers, celery, tomatoes, avocado, carrots and make your own dips/hoummous/pesto. For cereal change to cooking whole grains ideally sprouted and serve with milk from organic hemp, almond or soy. Dairy should be avoided entirely.
Posted on 2012-02-17 18:13:58
Name:Stephen
Location:Columbia, Maryland
Subject:Blood Sugar
I have eliminated all of the high GI foods, and still had a FBS results above the ideal level of 90.

I sure hope increase exercise lowers my levels. sbh

Posted on 2012-11-26 16:25:16
Name:Lyndey
Location:Edmonton, Alberta
Subject:Diabetes
I became a Type 1 Diabetic in my 30s even though I ate properly, exercised and maintained a healthy weight. Now I struggle every day with getting and keeping my blood sugar in the proper range. Articles like this may be helpful, but so often they are scolding us and telling us what not to do. There is no shortage of "experts" willing to give us Diabetics orders but if they had to walk in our shoes -- what an eye-opener that would be!!
Posted on 2013-11-12 15:38:33
Name:HealthAliciousNess
Subject:RE: Diabetes
Hi Lyndey, thanks for your comment and please feel free to suggest anything you would like to see in an article like this that would make it more helpful. Thanks again.
Posted on 2013-11-12 18:51:57

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Comments.
Name:Fadwa Rifai
Location:London Ontario
Subject:Sweet Potatoes
I tried sweet potato but it did raise my blood sugar. I want to know if anyone has a different idea how to cook sweet potatoes to prevent raising blood sugar. Thanks!
Posted on 2011-04-08 13:44:29
Name:HealthAliciousNess
Subject:RE: Sweet Potatoes
Hi Fadwa, thanks for your comment. Can you tell us more about how you cooked the sweet potatoes. Also, how did you measure your blood sugar, and at the time you measured your blood sugar, what other foods did you eat with that meal?
Posted on 2011-04-08 16:38:37
Name:Alastair Gill
Location:Swansea, Wales, UK
Subject:High GI article and Sweet Potatoes
Sweet potatoes are medium GI (56-69) so should be eaten in small quantities and will raise your blood sugar - but that sugar comes from complex carbs that are natural as opposed to processed so your body knows how to deal with it. To reduce glycemic load one just needs to start a new habit of eating fresh vegetables as snacks instead of cakes, biscuits, bread and cereals. Turn to peppers, cucumbers, celery, tomatoes, avocado, carrots and make your own dips/hoummous/pesto. For cereal change to cooking whole grains ideally sprouted and serve with milk from organic hemp, almond or soy. Dairy should be avoided entirely.
Posted on 2012-02-17 18:13:58
Name:Stephen
Location:Columbia, Maryland
Subject:Blood Sugar
I have eliminated all of the high GI foods, and still had a FBS results above the ideal level of 90.

I sure hope increase exercise lowers my levels. sbh

Posted on 2012-11-26 16:25:16
Name:Lyndey
Location:Edmonton, Alberta
Subject:Diabetes
I became a Type 1 Diabetic in my 30s even though I ate properly, exercised and maintained a healthy weight. Now I struggle every day with getting and keeping my blood sugar in the proper range. Articles like this may be helpful, but so often they are scolding us and telling us what not to do. There is no shortage of "experts" willing to give us Diabetics orders but if they had to walk in our shoes -- what an eye-opener that would be!!
Posted on 2013-11-12 15:38:33
Name:HealthAliciousNess
Subject:RE: Diabetes
Hi Lyndey, thanks for your comment and please feel free to suggest anything you would like to see in an article like this that would make it more helpful. Thanks again.
Posted on 2013-11-12 18:51:57

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
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