25/03/2025
Glycemic index (GI): ranking system that measures how quickly a carbohydrate-containing food raises blood sugar levels.
High-GI Foods to Avoid or Limit
1. Refined Carbohydrates
White bread, white rice, and pasta
Pastries, cakes, and cookies made with white flour
Breakfast cereals (especially those with added sugar)
2. Sugary Foods & Drinks
Sodas, fruit juices, and energy drinks
Candies, chocolates, and desserts
Honey, syrups, and jams
3. Processed & Starchy Foods
Potato chips, French fries, and instant mashed potatoes
White potatoes (especially boiled or mashed)
White rice and instant rice
4. Certain Fruits & Dairy
Watermelon, ripe bananas, pineapples (high GI but still nutritious in moderation)
Flavored yogurts and ice cream with added sugars
Better Alternatives (Low-GI Options)
Whole grains (quinoa, brown rice, whole wheat)
Legumes (lentils, chickpeas, beans)
Non-starchy vegetables (leafy greens, broccoli, peppers)
Berries, apples, and pears (lower GI fruits)
Healthy fats (nuts, seeds, avocados)