Low GI Foods to Avoid

The glycemic index (GI) rates foods based on how much glucose the body converts from them, and how quickly it converts it, during digestion. Based on a scale of 0 to 100, with pure glucose being 100, the index values foods depending on whether the body's glucose level rises rapidly or slowly after the food is eaten. Foods with a lower GI rating are believed to be better for the body, because they help keep your glucose levels steady. But with the popularity of low carb diets and low GI diets, it can be difficult to determine whether your daily intake is providing all the nutrients your body needs.

• Foods high in natural fiber tend to rank lower on the Glycemic Index.

Features

• Many nutritionists and doctors recommend a low GI diet because of its balancing effect on blood sugar. When blood sugar is lower than normal, energy levels drop. When blood sugar rises too high, the body produces more insulin to bring the blood sugar back to normal levels--but it does this by converting the sugar to fat and storing it. This is even more risky for people who have or are at risk of developing diabetes, because their bodies cannot produce enough insulin to bring blood sugar levels back to normal.

Function

• The easiest way to implement a low GI diet is simply to replace high GI foods with low GI foods. In general, the more highly processed a carbohydrate is, the higher its GI rating will be. For example, whole grain bread scores around 45, but white bread scores a 71. By using a chart or database indicating the GI of numerous foods, you can easily adjust your diet and develop a more balanced blood sugar level.

Dangers

• Although a low-GI diet is considered to be a healthy, balanced way to eat in general, there are risks to consider. For example, simply because a food ranks low on the GI charts does not necessarily mean it is healthier than a high GI food. Nuts all rank low on the GI list, as do Peanut M&Ms, while parsnips and pumpkins rank high on the chart. However, most nutritionists would not advocate a diet heavy on nuts and M&Ms and low on squash. The overall nutritional content of any food should be factored in, not just its glycemic index score.

Other Considerations

• Scientists have also noted that other factors affect a food's GI score, so relying solely on charts may not be an accurate evaluation of a food's effect on blood sugar. Factors such as a food's preparation and its combination with other foods can affect the GI of an entire meal. Calculating the GI of a pizza's ingredients would lead one to believe it was a low GI food (scoring a 30, based on the rankings of the cheese, protein, sauce and crust). But when consumed together, those ingredients have a more rapid effect on blood sugar, making it, in reality, a higher GI food than its ranking indicates. The same can occur with preparation methods. Baked potatoes have a higher GI (85) than potato chips (54), but baking would be considered a healthier option because of its lower fat content. A food's GI is also affected by the person consuming it. Your body's natural metabolic rate and ability to process blood sugar varies from that of other individuals, and it also varies from hour to hour.

Recommendations

• Using the glycemic index as a guideline can be a good first step toward a healthier diet. By trading high GI foods for low GI foods (whole grain cereal for puffed wheat, for example), you will reduce your blood sugar levels, and probably your weight, without causing hunger. But making those changes while evaluating each food's total nutritional value will make your diet, and your health, even better. Your daily consumption should still be focused on vegetables, fruits and whole grains, with a smaller percentage of fats and proteins from dairy, eggs, nuts and legumes. Combining this sensible balance with the GI charts will result in naturally reduced blood sugar levels, higher energy, and an appropriate weight for your body.