check out the usda label and look specifically where it says “carbohydrate ” and look under it. you’ll see a breakdown of sugars and fiber. if the product says “20 grams of carb” and underneath it says “15 grams of sugar ” run. it’s jam-packed with sugar and has a high gi. 4 grams of refined sugar is equal to 1 tsp. every tsp increases your risk for heart disease. check out the cereal you’re eating in the morning. avoid the frosted stuff as well as those loaded with granola raisins and dates. added sugars in your diet mount up over time and if you’re not vigilant you’ll be consuming way too much of the white stuff. there are several good gi food list books out there as well as multiple websites where you can learn for yourself what the gi is for carbs you’re currently eating. as a rule of thumb try to stick to foods that are less than 50 (low gi) or 55-70 (medium gi) and avoid or minimize high gi (>70) food products.
how can i know if a food has a high glycemic index (gi)?