Carbohydrates are a part of a regular diet, along with proteins, fiber and fats. To separate the unhealthy carbs from the healthy ones, nutritionists devised a way to measure the amount of sugar contained in various foods. Named the "glycemic index," this classification system identifies the foods containing the carbs that turn to sugar fastest in the body.
According to "The Glycemic Index Diet," if a food has a value of 70 or more, it ranks high on the glycemic scale. Consuming mostly foods high in carbs can cause spikes and drops in blood sugar, which produce headaches, lethargy, trembling and agitation. High glycemic foods also leave the stomach empty long before the next mealtime, which encourages overeating. For a healthier diet, people can can substitute most high glycemic foods with low glycemic foods.
Grains and Breads
All breads are starches but some have higher glycemic values than others. The highest ones include bagels, croissants, cereal and granola bars, cornbread, crispbreads, doughnuts, burger and hot dog buns, Kaiser rolls, melba toast, muffins, pancakes, waffles, pizza, stuffing, tortillas and white bread. Most cold cereals contain added sugars and oatmeal, granola and muesli also rank high on the glycemic index. Be wary of using almond flour, couscous, short-grained white rice, croutons, millet, polenta, pasta and rice noodles.
Fruits and Vegetables
Most fruits and vegetables have an abundance of nutrition. However, a few also contain large amounts of sugar. The fruits in this category include all melons, dates, kumquats, dried fruits and raisins. The foods found on the vegetable list include baked beans, refried beans, French fries, hash browns, instant potatoes, mashed or baked potatoes, parsnips, rutabagas and turnips.
Meat and Dairy
Some meats weigh in at the high end of the glycemic scale. These include bacon; beef or pork ribs; boiled ham; all-meat bologna; chicken and turkey with skin on; duck; fried fish; goose; hamburgers; hot dogs; rack of lamb; organ meats such as kidney or liver; pastrami; liver pate; salami; and pork sausages. There is a large amount of sugar in cheese, chocolate milk, cottage cheese, goats' milk, whole and 2% white milk, sour cream, yogurt, almond milk, rice milk, evaporated milk and eggs.
Beverages
Drinks should not be overlooked as a source of sugar. Sometimes, high sugar content appears obvious as is the case with fruit drinks and regular soft drinks. Other beverages have natural sugars that appear harmless. Whole milk and fruit juices contain lots of vitamins and minerals, but their sugar content puts them on the high glycemic list. Most alcoholic drinks join their ranks as well.
Condiments and Oils
The following processed foods have added sugars: ketchup, mayonnaise, tartar sauce, regular salad dressings, butter, coconut oil, hard margarine, lard, palm oil, tropical oils and vegetable shortening. Thus, their use should be limited.
References
- The Glycemic Index Diet; Rick Gallop; 2004
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