What foods have a high GI?

High glycemic index foods

  • Processed foods: Corn chips, pretzels.
  • Sugar-containing beverages: Soda, sweet tea, sports drinks.
  • Fast food: Cheeseburgers, fried chicken, pizza.
  • Bakery/grains: Doughnuts, white bread, cereals (unless whole grain).
  • Potatoes: Mashed potatoes, French fries.

Are high GI foods good for athletes?

High GI carbs are generally more processed and are rapidly digested and absorbed quickly into the blood stream causing a rapid rise in blood glucose levels. High GI foods can be beneficial directly before, during or after exercise to rapidly replace carbohydrate used and to limit volume of food in the gut.

What has the highest GI?

According to the table, the following foods are high in GI:

  • white and whole wheat bread.
  • white rice.
  • breakfast cereals and cereal bars.
  • cakes, cookies, and sweet treats.
  • potatoes and fries.
  • chips and rice crackers.
  • fruits such as watermelon and pineapple.
  • sweetened dairy products such as fruit yogurts.

When should athletes eat high GI foods?

GI and the pre-exercise meal Eating a high carbohydrate meal or snack within the four hour period before exercise improves endurance or performance during prolonged, moderate- intensity exercise.

Should you eat high GI foods before workout?

The best time to consume low glycemic foods is prior to a workout. This helps the body sustain energy levels for a longer period of time. Foods like beans, peas, fruit, and vegetables have a low glycemic index (low GI or LGI).

Is Pasta high GI?

Pasta has a glycemic index of approximately 50 to 55, which is considered low.

What is the GI of avocado?

The glycemic index of avocado is 15 which falls under low GI category and the glycemic load of ½ cup of chopped avocado is 1.

Is Powerade high GI?

One hour before an event, eat smaller quantities of low GI foods. During an event it is better to consume high GI carbohydrates – fluids like Gatorade® and Powerade® are often ideal. For recovery, choose low GI food and drink one to two hours after an event to help replenish the body.

Are high GI foods good post workout?

After a workout, the body is depleted of sugar and energy stores. This increases the need for sugar in the body. The muscles are actually wanting to replenish the sugar that has been lost. In this case, high GI carbs consumed after a workout will be used more efficiently.