What Is a High Glycemic Diet?

A high glycemic diet is one in which foods that raise blood sugar levels are eaten regularly. Foods with a high glycemic index spike blood sugar quickly after consumption, causing the release of insulin and lowering blood sugar rapidly. There is a relationship between consumption of a high glycemic diet and weight gain---a high glycemic diet is usually necessary before and after strenuous exercise, but can lead to health problems in the absence of a regular exercise routine.

Significance

The glycemic index rates the body's response to carbohydrates. Foods with a low glycemic index don't raise blood sugar levels as rapidly; less insulin is released, keeping blood sugar levels stable. A high glycemic diet is made up of foods that cause blood sugar to spike and more insulin to be released; this causes large peaks and valleys in blood sugar levels. Exercise increases the need for high glycemic foods in order to replenish the body and increase the energy required for a workout.

Effects

Maintaining blood sugar levels is important for optimum function of the body systems. Blood sugar levels that continually spike and fall result in insulin being released in large amounts, making the body resistant to insulin and contributing to diabetes. When the body produces large amounts of insulin in response to blood sugar levels from high glycemic foods, it will store more sugar in the form of fat, contributing to obesity. Rapid changes in blood sugar also lead to energy levels crashing and feelings of tiredness and lethargy, making it more difficult perform daily activities and increasing hunger.

High Glycemic Foods

Processed cereals, white breads and pastas, potatoes, pretzels, chips, crackers, watermelon, soda and sugar-based candies are all high glycemic foods. Foods with high levels of simple sugars tend to be higher on the glycemic index. These foods also have less fiber, vitamins and minerals necessary for overall health.

Low Glycemic Foods

Foods low on the glycemic index are whole grain cereals, breads and pastas like oats, barley and brown rice; foods low in carbohydrates like milk, cheese, nuts, fish, meat, butter and vegetable oils; and almost all fruits, vegetables, beans and legumes. These foods contribute to feeling more satisfied and full, keeping blood sugar levels constant.

Tips

It is important to limit the intake of high gylcemic foods to decrease the risk of developing chronic diseases such as diabetes and metabolic syndrome, particularly in the absence of strenuous exercise. To incorporate lower glycemic foods in the diet, replace pastas and breads with whole grain products, eat more fruit and vegetables, replace fruit juice and soda with water and limit the amount of high sugar foods and processed grains. Combining high glycemic foods with low glycemic foods can minimize the peaks and valleys of blood sugar levels, such as a baked potato with with cheese and broccoli.