High glycemic foods are those which, when eaten, tend to raise the blood sugar level half as much or more, than would be the case if pure glucose was ingested, although by definition the index or value given is 55% of the glucose level rather than 50%.
High blood sugar levels often lead to health problems, sometimes serious, so the objective is to minimize the number of high glycemic foods in the diet.
High glycemic foods don't need to be eliminated from the diet completely, unless one has a medical condition which does not allow for an abnormally high blood sugar level at any time.
Even then, high glycemic foods can be often eaten in small portions and, when taken with low glycemic foods, the glycemic index for the meal as a whole may be sufficiently low.
An excess of high glycemic foods can lead to weight gain and obesity, heart disease, type 2 diabetes and other ailments.
Given this fact, what foods should be either eliminated from the diet, or eaten only occasionally or in smaller portions? Foods made from refined flour products are best avoided.
These include many breads and baked goods, a majority of cereals found on the market, plus a variety of desserts and snacks, including cakes and pies.
Rice and rice cakes are also high glycemic foods, as are some foods that are high in starch.
Fresh potatoes may be safely eaten, together with fresh yams and sweet potatoes, but avoid the canned varieties or potato products in general.
Find a good substitute for soft drinks, or any sweetened drink.
Sports drinks should also be either avoided, or consumed only occasionally.
Granola bars and many of the sports and energy bars which, though purported to be healthy, generally fit into the category of high glycemic foods.
Most any fresh fruit or vegetable is fine, but raisins should be avoided.
It's understandable that if up to now you've relied on a number of the above mentioned foods for your daily diet.
Unless your physician or nutritionist advises otherwise, you needn't make an instant and total change to your diet.
Rather, you'll want to begin to find substitutes for some of the food items, which is at least somewhat better than going completely without a food that may be a favorite of yours.
You can for example, find substitutes for refined flour, choosing to bake with whole wheat or rye flour instead, or another flour product.
If you want to keep rice in your diet, switching from white rice, which has been refined, to brown rice or wild rice will serve you well.
Substituting for soft drinks and sweetened drink may not be quite as easy, especially if a can or two of soda each day has become a habit.
Soft drinks are one area you really should focus upon.
Not only do they contribute to elevated blood sugar and weight gain, but the combination of sugar and carbonation makes these drinks very hard on tooth enamel.
Again, we're talking about reducing consumption of high glycemic foods, while at the same time increasing consumption of the low glycemic food items, and not totally abandoning one in favor of the other.
Another thing to bear in mind, planning for a healthy diet and experimenting with different foods as you go along can be fun.
In addition, as you progress, you'll be feeling good about yourself.