 [ Symptoms ] how can i know if a food has a high glycemic index gi [ Disease ] check out the usda label and look specifically where it says “carbohydrate ” and look under it you will 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 is 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 are 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 are not vigilant you will 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 are 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