4 Shocking Health Effects of High Glycemic Index (GI) Foods

Food is vital for survival, and for us to maintain good health. The meals one consumes and everything that goes into the body system matters. Nutritionists have made us understand that our food choices matter a great deal. And thanks to Doctor Jenkins and his great team, we now have a better understanding of things like glycemic index and effect high and low GI foods can have on one’s health.

Enough of the formalities, let’s get down to business. If you are eating foods with a high glycemic index value, have in mind that they can have a drastic effect on your blood pressure. A host of other factors might creep in too. Read to learn more about how high GI foods affect one’s health.

What’s the meaning of the term Glycemic Index (GI)?

Earlier on, the name Dr. Jenkins came up in this article. Well, that’s because he and his team members introduced the term “glycemic index,” and made more revelation about carbs concerning how they affect one’s blood glucose levels. They were able to classify carbs using different glycemic index value. And based on how carbs impact glucose levels, they were able to group them as high, moderate and low glycemic index foods.

So the GI value of a carb indicates the speed at which it changes into sugar. Here is how the low and high glycemic index food works.

Low and High GI Foods: How both works

The food one consumes doesn’t remain in the system in the state they were. They are breaking down to release nutrients and provide energy to the body. However, the carbs we consume that breaks down slowly to release glucose into the bloodstream are called the low GI or glycemic index foods. In other words, the starch and sugars in them are usually absorbed or digested into the bloodstream slowly.

The good thing about low GI foods being digested slowly is that they don’t result in a blood sugar spike. But with high GI foods, one’s blood sugar level can increase after a short time of consuming the carb. In other words, high glycemic index foods break down very quickly. So, expect blood sugar spike because the sugars and starches in them get into the bloodstream faster.

High GI foods releasing their starches and sugars into the bloodstream is not the issue. What one should worry about is the blood sugar spike that results.

These are the things that can happen when one consumes high GI foods.

1. Make losing weight almost impossible

Many individuals in the weight loss community are aware of how carbs can make it difficult to lose weight. But what many individuals fail to acknowledge is that high GI foods, which are carbs, can make it more difficult for one to lose weight. These foods promote postprandial carbohydrate oxidation, a process which can alter fuel partition in a way that exposes the body to gain more fat.

So the point is, if you are serious about losing weight, then avoid high GI foods as much as you can. Otherwise, you might jeopardize the little result you have had from your weight loss effort. A sedentary lifestyle and consumption of fatty foods are not the only things that can make weight management difficult as you can see. The GI value of the food you consume also counts.

2. Cravings could increase drastically

People who are eager to lose weight or maintain healthy blood pressure levels knows how bad things can get if they cannot control their cravings. From overeating with the aim of satisfying your cravings, you can gain more weight. Carbs with high GI value can also raise one’s blood pressure even for a short time.

According to researchers, after 4 hours of consuming a high GI food, blood was seen in a part of the brain that controls everything that deals with rewards and cravings. But the one exciting thing that caught their attention is that these effects are more noticeable when one consumes a diet with high glycemic index value compared to low GI foods.

So, what does this study imply? When high Glycemic index carb is consumed, the body will prepare itself for a vicious cycle. At this point, expect a sudden crash in blood sugar and insulin levels. And this happens almost immediately you finish eating. Of course, the body is going to work to restore the blood sugar to the same level it was before the crash. That’s why if you notice carefully, after consuming foods with a high glycemic index you may start to feel hungry almost immediately.

3. Invites cardio disease

Let’s set the record straight: high glycemic index carbs do not cause cardio diseases directly. But they can expose an individual to the condition. These foods can make you obese. And as you already know, obesity is the mother of many life-threatening health issues, such as heart disease, stroke and many more.

High GI foods do not also cause people to gain more weight. They increase the fluctuations in blood sugar levels, and this makes it difficult for overweight people to lose weight as expected. So, to lose weight, and improve cardiovascular health, avoid high GI carbs as much as you can.

4. Increase the chances of having diabetes

High GI foods do not only cause diabetes. They can also increase one’s chances of developing metabolic syndrome. And as time progresses, other health challenges like a heart attack or stroke might creep in. Although researchers are yet to identify the primary aetiology behind this issue, it’s popularly known that insulin resistance could lead to metabolic syndrome. One can also develop a variety of diseases such as high blood pressure, type II diabetes and increased waist circumference.

Examples of foods with high GI value

It is beneficial to know the high GI foods to avoid. However, you can get more information from a GI chart. Below are some high glycemic index foods out there.

• Potato russet
• Watermelon
• Brown rice
• Cornflakes
• Bread, white

Conclusion

What we consume on a daily basis impact our health one way or another. We cannot hide from it. That is why nutritionists always advise people to eat well. There is high, moderate and low glycemic index carb. And from the simple explanations of this article, it is safe to say that the high GI foods can cause severe problems. Low GI foods are safe for people battling with certain health conditions. They also do not create any of the above health challenges or result in blood sugar spike like the high glycemic index foods.