What Are High GI Carbs and How Should You Avoid Them?

High GI carbs are carbs that have a high glycemic index and cause constant surges of sugar levels in the blood, thus, leading to people becoming insulin resistant. Therefore, after ingesting carb-containing foods, blood sugar levels change in ways that can negatively impact the metabolic system.

High GI carbs are, usually, processed foods (such as refined-flour foods) that increase blood sugar levels in people with diabetes or pre-diabetes. In order to control or lower these sugar levels in the blood, it is important to: drink in moderation, exercise on a daily basis and manage stress levels.

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In order to maintain a healthy weight, it is important to avoid foods high in GI such as: fattening dairy products, white bread, sugary fruits, white rice, chips, crackers, cereals, potatoes, sweets (cakes, doughnuts, cookies, etc.), bagels and croissants. They can be easily replaced with low GI carbs (less than 55) such as: soy products, lentils, oats, beans, pasta, skimmed milk, chickpeas, green vegetables and raw carrots. In some cases, it is even safe to replace them with medium GI foods including: rye bread, sweet corn, oat bran, multigrain, raw pineapple, raisins and ripe bananas that can have a GI as low as 51.

Downtown’s Healthcare dietary specialists confirm that the benefits of a low glycemic index diet include: lowering cholesterol levels, relieving the stress on the cardiovascular system, managing weight loss, preventing the development of type-two diabetes and avoiding long-term complications of pre-diabetes. The main low glycemic index foods that help with blood sugar levels are: nuts, vegetables (lettuce, peppers, tomatoes, broccoli, etc.), dark chocolate and berries. Conversely, the unhealthy high GI foods that should be avoided at all costs are: bakery products, fast food, sugar-containing beverages and processed foods. All in all, moderation is key and eating unhealthy foods can be safely done in small portions. However, avoiding these types of food is, in most cases, the only option for those looking to lose weight or become healthy again.

 

The post What Are High GI Carbs and How Should You Avoid Them? appeared first on Downtown's Healthcare.

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