High Glycemic Foods To Avoid
Summary
Dr. Berg highlights some of the highest glycemic index foods, many of which are commonly mistaken for healthy or diet-friendly options. Foods with a glycemic index above 70 are considered high, and several popular staples far exceed this threshold. Avoiding these foods is key to managing blood sugar and body weight.
Key Takeaways
- Puffed rice cakes have a glycemic index of 132 — despite being marketed as a diet food
- Corn flakes score 121 on the glycemic index, another food often mistakenly seen as weight-loss friendly
- Jelly beans come in at 117, unsurprisingly high due to their sugar content
- Pancake mix scores around 100+, placing it firmly in the danger zone
- White rice, bagels, and potato bread all score between 98–103
- Dates hit 100 and taco shells reach 97, making these everyday foods significant blood sugar spikes
- A glycemic index score above 70 is considered high — many of these foods are nearly double that threshold
Details
What Is a High Glycemic Index?
According to Dr. Berg, any food scoring above 70 on the glycemic index is considered high. The foods listed in this video far surpass that benchmark, with some exceeding 130.
The Worst Offenders (Ranked by Glycemic Index Score)
| Food | Glycemic Index |
|---|---|
| Puffed rice cakes | 132 |
| Corn flakes | 121 |
| Jelly beans | 117 |
| Pancake mix | ~100+ |
| Potato bread | 103 |
| Bagel | 101 |
| Dates | 100 |
| White rice | 98 |
| Taco shells | 97 |
| Honeydew melon | 93 |
The “Diet Food” Trap
A central point Dr. Berg emphasizes is that puffed rice cakes and corn flakes are frequently consumed by people trying to lose weight, yet they carry some of the highest glycemic index scores on the list. This highlights how conventional diet advice can backfire when blood sugar spikes and subsequent insulin responses are ignored.
Why This Matters
High glycemic foods cause rapid spikes in blood sugar, which trigger elevated insulin levels. Over time, repeated consumption of these foods can contribute to insulin resistance, weight gain, and difficulty with fat loss.