As humans, we need food to be healthy, active and strong enough to tackle our daily activities. But eating whatever comes your way is not ideal because what you consume can have a massive impact on your health.
Not only fatty foods but being careful about carbs intake is also essential. Carbs come in high, moderate and low glycemic index value, based on the speed at which the sugars in them enter into the bloodstream.
The bottom line is health-conscious persons avoid high GI value carbs, and the reason you will find out from this post.
What Glycemic Index means
Dr. Jenkins and his team were able to come up with the term “glycemic index,” after a couple of years studying to know carbs act when they enter the bloodstream. And their work gave light on how carbs affect blood glucose levels when consumed. They also assigned different values to carbs from 0 to 100 according to the speed at which their sugars and starches enter into the bloodstream. And according to them, carbs with high glycemic index are those whose values are higher than 70.
Low GI Foods: Why health conscious people prefer them
Carbs with low GI (glycemic index) value are slow release carbohydrates and are 55 or lesser on the scale. When you eat these slow release carbs or low GI carbs, the sugars and starches in them breaks down gradually and enters into the bloodstream without causing blood sugar spike. Hence they don’t generate any health issues.
Examples of low GI foods
• Grainy bread
• Parboiled rice
If you read carefully about Dr. Jenkins work, you will discover that the low GI carbs do not cause blood sugar spike. And as such, no health issue would result from a steady consumption of such foods. But too much of everything is wrong though. So you can use your discretion to keep it under control.
High GI foods: Why health-conscious people avoid them
High GI foods release their carbs and sugars into the bloodstream too fast when consumed. Hence, they are capable of causing blood sugar spike.
However, the release of sugars and starches in these high GI foods is not what the issue is. The problem is the speed or quickness. What this means for people is that there will be a sudden increase in blood sugar levels which health-wise is not advisable.
So the point is when you eat high GI foods continuously, one might experience a repeated spike in blood glucose levels. And according to studies, individuals in such cases are more exposed to health issues like obesity, type 2 diabetes, cardiovascular disease, and even colorectal cancer.
Examples of high GI (Glycemic Index) foods
• White bread
• Short-grain rice
Looking at the glycemic index chart by healthiack.com, you will discover the values of these carbs are above 70 which confirm that they are high GI foods.
Health issues high GI Foods Can Cause
Many people don’t have much time to confirm whether what they are consuming is a high or low GI food. If you are in this category, then you better start doing the right thing. Repeatedly consuming carbs with high GI value is not ideal for your health. Below are some of the issues that doing so can cause.
1. Increase your cravings
Obesity is the mother of many life-threatening conditions. And it is worrisome that the number of people in this category are increasing at an alarming rate.
Losing weight and keeping fit as an obese individual can help you maintain healthy blood pressure levels. But you must have the capacity to control your cravings which is more reason to avoid high GI foods. They can result in a sudden increase in blood sugar levels, and it might happen instantaneously after consuming such foods.
It doesn’t stop at increasing your blood glucose levels. Consuming foods with high GI values can make you start overeating, and this leads to obesity. However, Studies using brain imaging to identify how high GI carbs react in the brain gives more insight on the impact high GI carbs can have on some areas of the brain.
The researchers discovered that high GI carbs have the capacity of producing the same brain mechanisms one experiences in cases of reward, addictions and even substance abuse.
The research showed that participants who ate high GI foods had their blood sugar levels raised. But there was a sharp decrease in their values after four hours, which also came with severe hunger.
The thing is the body will do its possible best to return your blood sugar to the level it was before the crash when you consume high GI foods. That’s why after you eat such foods you may likely feel hungry after a short while.
2. Makes weight loss almost impossible
There is no way you can achieve your weight loss goals when you are still consuming high GI foods. Know that they can promote postprandial carbohydrate oxidation which can alter fuel partition in a way that can even expose the body to start gaining more fat.
So the point here is that fatty foods and a sedentary lifestyle are not the only things to worry about when looking to lose weight. High GI foods are one of them because they can also make it more difficult for you to lose weight too.
3. Increased chance of developing type 2 diabetes
It is evident that repeatedly consuming high GI foods can lead to the possible development of type 2 diabetes. Such foods cause blood glucose levels to rise, so there is a higher chance they might cause diabetes.
High glycemic index foods can also increase your chances of developing the disease called metabolic syndrome. Other conditions they can cause include;
• Heart attack
The bottom line is that high glycemic index foods should be consumed in moderation considering the impact they can have on blood glucose levels. And as you already know, regularly eating such foods can cause avoidable health issues. Health conscious people usually stay clear from these foods. However, it is best to consume foods with low glycemic index values.
Clement Otega Okperigho is a passionate writer and health-conscious person. He enjoys discussing health issues with health professionals and takes time out to hang out with them. He writes and publishes most of his work on healthiack.