Pitfalls of High Sugar Glycemic Index Choices
Originally, the glycemic index (GI) was designed with one purpose in mind, to help the diabetic recognize both low and high sugar glycemic index sources of carbohydrate-rich foods much easier. As well, so that both the diabetic and doctor could more easily be on comparable pages when customizing a daily meal plan.
High sugar glycemic index foods will create a fast sharp increase of blood sugar once consumed as it converts into energy for the body. It would not be good for someone to always be eating these quick energy food sugar sources. Many health problems from obesity to type II diabetes to high cholesterol and even heart disease can be connected to people who consistently consume high sugar glycemic index food.
North America has grown to be a sugar craving, sugar addicted society. This is a poor and dangerous habit for a developed and civilized society to continue on with as if there will be no consequences. But with increasing awareness, it is a habit that can be overcome. Education and public awareness are needed on a continuing basis. Food labels, easily accessible nutritional facts, and public service announcements, as well as positive press coverage to shine a light on this issue, can make a difference for change.
The Added Bonus Discovery
The benefits of the introduction of the glycemic index in 1981, by Dr. David Jenkins (University of Toronto), were mostly for the diabetic to more easily gauge what foods to incorporate into their diets that would cause less of a spike in their blood sugar. This is essential for any diabetic to most accurately regulate their blood glucose levels literally from hour to hour. Before this time, such a guideline did not exist. The diabetic community took to the index quite rapidly.
Now there was one added bonus discovery in all of this. One recurring factor that subjects in studies were shown to have in common was that they mostly all lost weight. For those who did not lose weight, maintaining their weight was the other common factor. So there became this recognition by the nutritional and medical community and dieters around the globe that the GI was a good guideline to follow for multiple purposes, including weight loss.
It comes down to recognizing that rich in carbohydrate food sources are either beneficial or harmful based on the speed in which they digest and break down into sugar and energy for the body. So the battle for individuals to either favour towards the low versus the high sugar glycemic index food sources goes on. As mentioned above, some cultures are heavily favouring the more dangerously high GI foods. Nevertheless, with the introduction of the index it has made it easier to recognize which way to turn when the choices do come up. This was not always the case being so cut and dry. Ultimately, the responsibility will come with each individual to make the most appropriate choice for themselves; and with some guidance from the GI list in hand, decisions will become easier.
Avoidable High Sugar Glycemic Index Choices
Here are a few pointers related to what high glycemic index foods you want to take out or cut back on within your meals and snacks:
The potato ranks as a high sugar glycemic index choice. A potato in whatever form it is prepared and processed will create a sharp rise in your glucose level during digestion. The potato in instant mashed form is one of the worst culprits for high sugar effects on the body. Yet a potato fried (ala French fries) sit a bit lower in the mid-seventies. But to consider them because they score lower is not such a good choice. You may want to consider having the yam or sweet potato as an alternative (scoring roughly in the fifty range).
One hundred and three as a score would be high for any carb-rich food. But how could any food be over a hundred when the glycemic index is supposedly fixed within the range of 1 – 100? The date in dried form ranks at around 103, which means it is sweeter than the glycemic index standard, glucose. Glucose is one hundred and the reference point by which all the glycemic index scores are compared to, as the glycemic index is a comparative measurement. And now that you are aware of how high a dried date is, it may be best to avoid them as your every day snack source. Try the sweet cherry instead – they sit in the mid-teens by contrast.
Both rice crackers and rice cakes rank as quite high sugar glycemic index carb-rich foods. Also not a great snack choice with both in the middle 80’s within the GI. As an alternative you may consider a sourdough source of bread snack or sugar-free type of oatmeal cookie. Oatmeal is a good low and slow digesting food you really need to consider eating more often. Adding some good natural sweets like peaches and low-fat milk into an oatmeal mix is a bonus.
Decreasing versus Eliminating
After the rather quick learning curve of understanding the glycemic index chart more clearly, you will discover a lot of moderate to high scoring sugar glycemic index foods clutter the list much more than the lower scoring ones. You won’t be required to completely eliminate the highs (good luck to you if you can get that far!), but you will find your portion sizes will decrease tremendously whenever you do choose those high sugar glycemic index food sources. You will begin to see your own sugar eating habits change – sooner rather than later.
About the Author
Darryl, amid many interests, is a health and wellness enthusiast looking to also help others focus themselves on a clearer path to better awareness of ‘what is good for you’ ! For more content regarding high sugar glycemic index topics and overall concise information on the glycemic index related to weight loss and healthier eating, please do visit http://glycemicbook.com AND also signup for a free 7 part mini-course while you are there ! Upon sign up, you will immediately receive a free glycemic index basic list of common foods (mini-report) within lesson # 1 – directly to your email inbox!
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