A high glycemic diet is one where food that raises blood sugar is eaten regularly. Foods with high glycemic index spike blood sugar quickly after ingestion, causing the release of insulin and lower blood sugar quickly. There is a correlation between the consumption of a high glycemic diet and weight gain — a high glycemic diet is usually required before and after strenuous exercise, but can cause health problems in the absence of a regular exercise routine.
The glycemic index per body’s response to carbohydrates. Foods with a low glycemic index does not increase blood sugar as fast, less insulin is released, keeping blood sugar levels stable. A high glycemic diet consists of foods that cause blood sugar to spike and more insulin to be released, this causes large peaks and valleys in blood sugar levels. Exercise increases the need for high-glycemic foods to replenish your body and increase energy required for a workout.
Maintaining blood sugar levels is important for the optimal functioning of body systems. Blood sugar levels as continuous spike and fall cause insulin to be released in large quantities, making the body resistant to insulin and helps diabetes. When the body produces large amounts of insulin in response to blood glucose levels from high glycemic foods, it will store more sugar in the form of fat, contribute to obesity. Rapid changes in blood sugar also cause your energy levels crash and feeling of tiredness and lethargy, which makes it harder perform daily activities and increased hunger.
high glycemic foods
Processed cereals, white bread and pasta, potatoes, pretzels, chips, crackers, watermelon, soft drinks and sugar-based candies are all high glycemic foods. Food with high levels of simple sugars tend to be higher on glycemic index. These foods also have less fiber, vitamins and minerals needed for overall health
Low Glycemic Foods
Foods low on the glycemic index are whole grain cereals, breads and pastas such as oats, barley and brown rice ;. Foods low in carbohydrates such as milk, cheese, nuts, fish, meat, butter and vegetable oils, and almost all fruits, vegetables, beans and legumes. These foods contribute to feeling more satisfied and full, keeps blood sugar levels constant.
It is important to limit intake of high gylcemic foods to reduce the risk of developing chronic diseases such as diabetes and metabolic syndrome, especially in the absence of strenuous exercise. Incorporating lower glycemic foods in your diet, replace pasta and bread with whole grain products, eat more fruits and vegetables, replacing juice and soda with water and limit the amount of high-sugar foods and processed grains. Combines high glycemic foods with low glycemic foods can reduce the peaks and valleys of blood sugar levels, such as a baked potato with cheese and broccoli.