Sweetened types of non-dairy milks contain extra sugars. These are probably being used as a milk substitute in your bowl of cereal or smoothie. However you are using the milks, pair them with fiber and protein for a better blood sugar response. So you might enjoy shredded wheat cereal, or mix all of these with berries, cherries, and protein powder in a smoothie.
White rice is highly processed to remove all of the fiber and other nutrients, leaving it as a starchy carbohydrate that is completely digestible. There are different varieties of white rice including jasmine rice, basmati rice, and instant rice. Be sure to pair your white rice with 3 ounces of lean protein such as salmon or chicken to decrease the glycemic index of this dish.
Such starchy vegetables include potatoes, corn, and parsnips. These contain such large amounts of the quickly digested carbohydrates they produce a high glycemic index. If you want to eat these foods, make sure you pair them with a source of protein or fiber to reduce the glycemic response.
White bread and pasta with refined flour also have high glycemic indices because they don't contain fiber. Examples are white sandwich bread, bagels, and regular pasta. For better glycemic index, choose whole wheat bread or whole wheat pasta because it contains more fiber and protein.
Products made with refined flour, such as donuts, muffins, and croissants-includes added sugars and has no protein and fiber leading to faster digestion and absorption.Pair it with something containing protein, fiber, and fat, like scrambled eggs and fruit or a handful of nuts.
Savory snacks that are pretzels, rice cakes, salted crackers, and so on are made from refined flours, that is, fiber and protein deficient, digest really fast and significantly raise blood sugar. Use a protein source, such as a cheese stick or a scoop of peanut butter, to blunt glycemic response.
They are refined grains with added sugars - a cereal that consists of Corn Flakes, Frosted Flakes, and Rice Krispies, causing your blood sugar to spike fast. Make your bowl of cereal more filling and lower on the glycemic index by dousing it in whole milk and serving with sides of high-fiber fruits, such as raspberries.
Similarly, candy is largely comprised of processed sugars with little to no fiber, fat, or protein to impede the absorption of glucose. Jelly beans, hard candies, and gummy bears are examples. If you're looking to choose a candy with a lower glycemic index, go for options that have fat and protein in it, such as peanut M&M's.
Since it contains a lot of simple sugars high fructose corn syrup or sucrose, which is highly rapidly absorbed to the bloodstream, it causes quick spiking of blood sugar levels. Examples include regular cola, lemon-lime soda, and root beer. Other than soda, there are other sugar-sweetened beverages that also include lemonade, flavored juice drinks, sweetened coffee and tea drinks, milkshakes, and so on.