The glycemic index is a system that classifies carbohydrate-containing foods according to their impact on blood sugar levels. High GI foods tend to be more processed and refined and are characterized by a GI value of 70 and above. Avoid these foods if you're trying to manage your weight and blood sugar levels and decrease your risk of developing chronic diseases, such as cardiovascular disease or Type 2 diabetes.
Breakfast Cereals
Many breakfast cereals are highly refined and have high GI values. Even the kinds that do not contain added sugar can have a high glycemic index due to the speed at which the starch they contain is converted into sugar. For example, cornflakes have a GI of 80; bran flakes, 74; puffed wheat, 80; puffed rice, 82; and oat rings, 74.
Refined Potato Products
Potatoes are a high glycemic index food and when they are refined to the state of instant mashed potatoes, the GI reaches a high of 80. Avoid instant mashed potatoes if you want to stabilize your blood sugar levels. Potato chips also have a high GI value of 75.
White Rice
White rice is a refined grain and is processed to remove the outer layer, or the bran, from the grain of rice. Instant white rice has a GI of 87, glutinous rice has a GI of 86 and short grain white rice has a GI of 83.
Jelly Beans
Jelly beans are made with a lot of refined sugar. For this reason, its GI average 80, which can cause your blood sugar levels to quickly spike and induce sugar cravings within a few hours after you eat them.
Pretzels
Pretzels are baked snacks made from refined white flour, water, yeast and salt. Their glycemic index reaches 81. This is definitely not the snack to reach for if you are hungry, because it will cause you to crave more and more as you eat it.
Rice Cakes
Many think rice cakes are a healthy food. However, the refined carbohydrates from the processed rice make the GI very high, reaching a value of 87. Although rice cakes do not contain any sugar, its refined starch is quickly turned into sugar by your body.
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