It is ideal to avoid foods high on the GI (glycemic index) if you want to keep your blood sugar levels optimal. Do not forget that more ripe, cooked or processed foods have higher glycemic index. Russet and mashed potatoes, parsnips, carrots, watermelon, pineapple and bananas are the best offenders.

Veggies and Fruits With High GI

• Potatoes – 87-111
• Parsnips – 97
• Watermelon – 72
• Carrots – 71
• Pineapple – 66
• Bananas – 51

No carbs, low carbs, bad carbs and good carbs are very popular words these days. This confusion is common nowadays, so if you are at risk for developing diabetes or you suffer from this disease, you should learn everything about what carbohydrates can to your organism.

Glycemic Index

GI quantifies the effects of the food on the people’s blood glucose levels. The number of glycemic index ranges from 0-100 and represents a rise in blood sugar levels 2 hours after consuming foods.
The foods that contain carbs that actually break down quickly will have a higher GI number compared to foods that require more time to break down the carbohydrates. If you want to watch your blood glucose levels, It would be perfect to avoid foods high on the GI.

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The Glycemic Scale

Depending on what type of meal you are eating, everyone’s blood sugar level will spike after meal.
There are 3 groups according to the glycemic index scale.
Lettuce, onion, cabbage and broccoli are the range from 0-55 – on the lower end. These foods have GI around 10. Prunes, grapes and cherries are the fruits from the low range.
Kidney beans, dried chick peas are around 28, while pears, plums and apples are close to 40.
Pineapples, kiwis, bananas, mangoes and veggies such as sweet corn, sweet potato, boiled potato are foods with medium glycemic index.

Veggies and Fruits With High GI

We all know that veggies and fruits are the healthiest foods on the planet. 5-6 is actually the recommended daily intake of these foods on a daily basis. However, there are some foods with extremely high GI. Here is the list of the foods that can cause spike in your blood sugar levels:

Potatoes – these veggies can be very high on the GI, depending on how they re prepared or cooked. They range from 87 for mashed potatoes to 111 for russet.

Parsnips – 97 is the GI of this food. It is among the veggies with highest GI.

Watermelon – this tasty fruit has 72 GI.

Carrots – these extremely healthy veggies have GI index at 71.

Pineapple – it belongs to the medium spectrum. There is a huge difference between canned and fresh pineapple. Always opt for fresh one.

Banana – These fruits also vary, depending on how ripe they are.

Glycemic Load Vs. Glycemic Index

The glycemic load represents the raise of someone’s blood glucose level after consuming certain food. 1g of glucose is approximately the same as 1 point on the glycemic load scale.

The glycemic load also goes further compared to the GI. It also takes into account the amount of carbs eaten when estimating the influence of certain foods.

For ex: the glycemic load of watermelon is very low, but it is high the GI. So you should consume a large amounts of watermelon and spike your blood sugar levels because this fruit does not contain many carbs.
Carbs are literally everywhere, sometimes they hide in foods where you would never expect it!


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