Foods that raise blood sugar levels quickly are said to have a high glycemic index. A glycemic index score of 70 or above is considered high. Foods with a lower glycemic index may still raise blood sugar levels; however, the rise happens more slowly and over a longer period of time.
Breakfast Cereals
Many breakfast cereals have a high glycemic index. Cheerios, Corn Flakes, Raisin Bran, Rice Chex and Total cereals all have a glycemic index above 70. A meal or snack containing these cereals will likely cause your blood sugar to spike soon after eating, leaving you vulnerable to a blood sugar "crash" a short time later. Instead, choose more cereals made from more complex carbohydrates, like oatmeal or whole-grain meusli. Adding protein like milk or low-sugar yogurt will contribute to slowing your body's response to the carbohydrate in your cereal meal. It is especially important for people with diabetes to choose cereal with a low glycemic index to avoid blood sugar spikes.
Rice and Potatoes
Rice and potatoes are carbohydrate foods with a high glycemic index. The type of potato and variety of rice will mean a slightly different value on the glycemic index scale. For example, long grain brown rice has a value of 76, whereas instant white rice is higher at 87.
Fruit
Fruit ranges in sweetness depending on the type, so not all of them will raise your blood sugar quickly. Dates have the highest glycemic index at 103. Watermelon also has a high glycemic index. Most other fruits actually rank as medium on the scale.
Cookies and Snacks
Commercial snacks and cookies often contain a lot of sugar. Foods like corn chips, doughnuts, graham crackers, jelly beans and saltine crackers all have a high glycemic index and will raise your blood sugar quickly. Vanilla wafers and life saver candies also have high rankings.
Breads
Some types of breads have a greater effect on blood sugar levels than others. Plain bagels, French bread baguettes, rye bread and white bread all have a high glycemic index score. Most other types of breads have medium values on the glycemic scale.
