The glycemic index has made choosing the healthiest foods to maintain optimum health and fitness a much easier task. The glycemic index was created as a way to measure how various types of carbohydrate foods affect blood sugar levels. You may not think that vegetables, as a group, can contribute to high blood glucose levels, but some do. Here are some of the vegetables that are known to have a high glycemic index and should be avoided by individuals who are restricting their carbohydrate foods:
White Potatoes
Most people know that sugar, honey and molasses have a high glycemic index, but are unaware that a common food like white potatoes may pack an even greater glycemic punch. A medium baked potato has a glycemic index of 73, well above the 55 number assigned to low glycemic foods like broccoli or lettuce.
Sweet Potatoes
If you crave potatoes with your meal, you would be better off choosing the brightly colored sweet potato instead of a white potato. Sweet potatoes, although still with a high glycemic index of 94 for a baked, medium-sized potato, can be lowered to a mere 46 GI if you boil it instead of baking or roasting.
Corn
Corn is a staple of the American diet, but it is another vegetable with a high glycemic index number. At GI of 60, corn is over the recommended low glycemic measurement of 55. If you are strictly cutting sugar from your diet, you will have to forego the corn on the cob, corn chips and other corn products.
Carrots
With its bright color and high level of important antioxidants to fight disease, most people would think carrots are a desirable addition to your diet. However, if you are trying to increase muscle and reduce body fat, you should probably limit the amount of carrots you consume. These crunchy vegetables have a glycemic index of 72, and if you want to limit the amount of carbs in your diet, you’d be better off turning to another crunchy vegetable like celery.
Turnips
Turnips are another root vegetable that adds heartiness to a dish and can help to make you feel satisfied. However, these starchy vegetables can add carbs to your diet and raise your blood glucose levels, contributing to post-meal crashes that deplete your energy. They are in the moderate category of glycemic levels at 62.
Beets
Great in a salad to give it a more hearty character, beets are considered in the moderate category of foods on the glycemic index. With a number of 62, you should consume this vegetable in moderation if you’re going to watch your carbohydrate intake.
Pumpkin
Pumpkin has a glycemic index number of 75, which puts it in a category that should be eaten moderately if you are trying to restrict the amount of carbohydrates and lower blood glucose levels.
The glycemic index can be a useful tool for those who are using diet to increase their performance. Monitoring your consumption of high glycemic foods can help you to manage weight, increase muscle mass and ensure a healthy blo
