Food is one of the things we need for survival and good health. But nutritionists and health professionals have made us understand that eating just any food can threaten our good health. It then means our food choices count. And thanks to Dr. David Jenkins and his team, our understanding of things like the glycemic index of foods and health implication can never be better.
Foods with High Glycemic Index can have adverse effects on blood pressure and a whole lot of other factors that may threaten our good health. In this post, you will learn out how high glycemic index foods can impact your health.
What Does the Glycemic Index Mean?
Before discussing how GI foods can impact one’s health, let’s find out the meaning of GI or glycemic index. Glycemic index is a term introduced by the renowned Dr. David Jenkins. He and his team worked on the classification of foods based on their glycemic index (GI) value. The primary motive of the research was to determine how various carb foods affect glucose levels of the blood. And they succeeded in categorizing carbs into high GI and low GI foods.
So, in summary, the GI value tells how fast a carb transforms into sugar.
How High and Low Glycemic Foods Works
The low GI foods are the ones that slowly break down after consumption to release glucose into the blood. What this implies is that the sugars and starch in them are digested as well as absorbed into the blood slowly, and therefore do not cause any spike in blood sugar levels.
For high GI foods, the reverse is the case. Such foods break down very quickly and therefore, their sugars and starches are absorbed into the bloodstream promptly, causing a spike in blood sugar levels.
Can Increase Cravings
If you are hoping to lose weight or have healthy blood pressures, then you need to avoid high GI foods as much as you can. Foods with a high GI value can raise your blood sugar for a short while.
Researchers were able to identify that 4 hours after consuming a meal with a high glycemic index value, blood made its way to the section of the brain handling everything that has to do with rewards and cravings. They found that such behaviors were more noticeable in meals with high GI value than those with low GI value.
The result of the study implies that foods of such category could cause cravings the same way cigarettes do. But then, the study only involved 12 men. Hence it is too small to make a final assumption on the issue.
There is also a simple explanation concerning what happens when one consumes foods with high GI value. When you eat such meals, they will prepare your body for a vicious cycle. There will be a sudden crash in your insulin and blood sugar levels almost immediately after such meals, and the body is eventually going to look for ways to raise your blood sugar back to the level it was before the crash. That is one of the reasons we feel hungry almost immediately after having a meal, especially foods with high GI value.
Causes Difficulty in Weight Management
If you are eager to manage weight, then try to avoid high GI foods as much as possible. The thing is such foods are counterproductive as far as weight management is concerned. They are responsible for promoting postprandial carbohydrate oxidation, which alters fuel partition in a way that puts the body up for fat gain.
In a nutshell, lack of physical activities and fatty foods are not the only things to worry about in your effort to manage weight. High GI foods can have as much impact as they would, so consider the GI value of foods before eating them. Eat more of foods with a low GI value.
Encourage the Incidence of Cardio Disease
Obesity is responsible for many life-threatening health conditions, and unfortunately, heart disease is one of them. High GI foods don’t directly cause cardio disease. They put the body in a state where it ends up gaining more weight, leading to obesity which produces some life-threatening health conditions.
High GI foods cause increased fluctuations in blood sugar which can make it even more challenging for obese individuals to lose weight.
Increased Risk of Diabetes and Metabolic Syndrome
Consuming foods with high GI value can increase your risk of developing diabetes or metabolic syndrome. And with time, one might develop conditions like stroke or heart attack. Although the main aetiology behind this situation is not that clear, it is a well-known fact that insulin resistance can cause metabolic syndrome. However, it can also lead to the development of diseases like type 2 diabetes, increased blood pressure and enlarged waist circumference.
High Glycemic Index (GI) Foods
Here is a list of foods with a high GI value. You can check the GI chart to find out more on foods with high value.
- Bread, white
- Brown rice
- Jelly beans
- Potato russet
- Shredded Wheat
- Bagel, white
What we take into our system can have an enormous impact on our health. And from food classification based on GI value, you can see how high glycemic index foods can affect a person’s health. They not only can increase cravings but can make it difficult for individuals to lose weight. Low GI value foods, on the other hand, do the opposite of what high GI value foods do.