The Body's Reaction To High Glycemic Foods

More than half of your daily calories come from carbohydrates, if you eat according to the "2010 Dietary Guidelines for Americans." Carbohydrates are mainly found in grains, foods containing added sugar, starchy vegetables, fruits, legumes and some dairy products. Some carbs are healthier than others, and you can use the glycemic index to assess the healthfulness of different carbohydrates. Low glycemic carbohydrates constitute a healthier option.

High Glycemic Foods

Most, but not all, foods with a high glycemic index tend to be more refined and processed compared to low glycemic foods. For example, most breakfast cereals, such as corn flakes, puffed rice, puffed wheat, oat rings, bran flakes and chocolate-flavored cereals, have a high glycemic index whether they contain added sugar or not. White bread, crackers, granola bars, bagels, pretzels, rice cakes, white rice and potatoes also have high glycemic index values.

High Glycemic Foods in Your Body

High glycemic index foods are metabolized at a faster pace compared to low glycemic index carbohydrates. After you have ingested any carbohydrate-containing food, your body converts the carbohydrates into sugar, or glucose, which is then absorbed into your bloodstream and causes your blood sugar levels to rise. With high glycemic index foods, this process happens very quickly and lead to very high blood sugar levels in a short period of time, often followed by a blood sugar crash within a few hours after your meal.

Body Weight, Blood Sugars and Cholesterol Levels

High glycemic index foods weak havoc on your blood sugar levels. The blood sugar fluctuations and the blood sugar crash that result from eating high glycemic carbohydrates lead to hunger or cravings -- especially cravings for more high glycemic foods. This roller coaster can make you eat a lot more calories than your body needs and induce weight gain. If you have diabetes, high glycemic foods can make it impossible to optimize your blood sugar levels. Moreover, a diet rich in high glycemic foods is associated with sub-optimal blood cholesterol levels and an increased risk of developing cardiovascular disease as well as type 2 diabetes.

Physical Activity

Although high glycemic foods are not a healthy choice for most people, athletes or people exercising at high intensity on a regular basis may benefit from adding high glycemic index foods to their diet. If eaten post-workout, moderate to high glycemic foods can help you refuel your tank by replenishing your glycogen store, according to Leslie Bonci, MPH, RD, Director of the Sports Medicine Nutrition Program at the University of Pittsburgh Medical Center Health System.