9 foods with high glycemic index make it difficult to lose weight

The rapid rise and fall of blood sugar makes the body hungry and full, making it difficult to adhere to a diet and lose weight . For this reason, foods with a high glycemic index pose a real challenge for anyone trying to lose weight as they can lead to overeating. However, you don’t have to avoid these foods completely. These foods can be combined with protein or fat to prevent blood sugar spikes.

Here are 9 foods with a high glycemic index that can sabotage your weight loss efforts.

1. Sugary drinks make it difficult to lose weight

Soda is a culprit in raising blood sugar levels due to its high content of simple sugars like high fructose/sucrose corn syrup that are quickly absorbed into the bloodstream.

Sugary drinks include: Regular Coca Cola, lemonade soda, lemonade, flavored juices, sweetened coffee and tea, milkshakes…

2. Candy

Candy is mainly made up of refined sugar with little/no fiber, fat, protein… Fiber, fat, protein slow down the absorption of glucose.

Includes jelly beans, hard candies and marshmallows. If you want to choose candy with a lower glycemic index, look for options with fat and protein, such as peanut M&Ms.

3. Pies

Baked goods like doughnuts, muffins and croissants also have a high glycemic index due to the presence of refined flour and added sugars, and lack of protein and fiber. This contributes to rapid digestion and absorption.

If you want to eat scones without causing your blood sugar to spike, pair it with a source of protein, fiber and fat like a fried egg with fruit or a handful of nuts.

4. Sugary cereals

Sugary cereals are made from refined grains and are high in added sugars, leading to rapid spikes in blood sugar.

Therefore, to limit high blood sugar, you should eat cereal with whole milk and a little fiber-rich fruit like raspberries.

5. Salty snacks

Salty snacks like pretzels, rice cakes and saltine crackers are made from refined flour and lack fiber and protein, leading to rapid digestion and blood sugar spikes.

Blood sugar levels can be reduced by adding a source of protein, like a stick of cheese or a tablespoon of peanut butter.

6. Plant milk

Plant milk, especially sweetened varieties. Can be used to replace milk when eating cereal or smoothies.

However, plant milk should be combined with fiber and protein to reduce blood sugar levels. Options: Shredded wheat cereal or mixed in smoothies with berries, cherries and protein powder.

7. White rice

White rice has its fiber and nutrients stripped away during processing, leaving behind mainly fast-digesting starchy carbohydrates. Therefore, eat white rice with lean protein like salmon or chicken to reduce the glycemic index of this meal.

8. White bread and pasta

White bread and pasta made with refined flour also have a high glycemic index due to a lack of fiber. Includes regular white sandwiches, bagels, and pasta. To improve the glycemic index, choose wholemeal bread or wholemeal pasta due to their higher fiber and protein content.

9. Starchy vegetables

Some starchy vegetables such as potatoes, corn and beets contain high levels of quickly digested carbohydrates, leading to a high glycemic index. If you want to enjoy these foods, combine them with a source of protein or fiber to reduce the blood sugar response.