GI 70+
High Glycemic Foods
High glycemic index foods (GI 70+) are quickly digested and cause rapid blood sugar spikes. While they can be useful for quick energy during endurance exercise, frequent consumption may increase diabetes risk and cause energy crashes.
6 foods in this category
Benefits of High GI Foods
Quick energy for athletes
Fast glycogen replenishment post-workout
Useful during endurance events
Complete List of High Glycemic Foods
| Food | Glycemic Index | Glycemic Load | Calories/100g |
|---|---|---|---|
| Bagel | 72 | 25 | 278 |
| Whole Wheat Bread | 74 | 9 | 254 |
| Crackers | 74 | 14 | 433 |
| White Bread | 75 | 11 | 272 |
| French Fries | 75 | 22 | 290 |
| Pretzels | 83 | 16 | 389 |
Frequently Asked Questions
Should I avoid all high GI foods?
Not necessarily. High GI foods can be useful for athletes needing quick energy during or after intense exercise. However, frequent consumption of high GI foods, especially in large amounts, may increase the risk of type 2 diabetes and weight gain.
Why do high GI foods cause energy crashes?
High GI foods cause a rapid spike in blood sugar, which triggers a large insulin release to bring levels down. This can cause blood sugar to drop quickly below normal levels, leading to fatigue, hunger, and cravings - the 'sugar crash'.
When are high GI foods beneficial?
High GI foods are beneficial during and immediately after prolonged intense exercise (like marathon running or cycling) when quick energy and rapid glycogen replenishment are needed. They can also help treat hypoglycemia (low blood sugar).
Do high GI foods cause diabetes?
High GI foods alone don't cause diabetes, but regularly eating large amounts can contribute to insulin resistance over time, increasing type 2 diabetes risk. Other factors like genetics, overall diet, weight, and activity level also play major roles.
How can I minimize blood sugar spikes from high GI foods?
Eat smaller portions, combine with protein/fat/fiber (which slows digestion), eat as part of a mixed meal rather than alone, stay active after eating, and choose less processed versions when possible.