Low Glycemic Index Diet

The glycemic index is a measure of how quickly the carbohydrates in food are converted by digestion into blood sugar. The standard is glucose which has a glycemic index of 100. Other foods that contain carbohydrate are compared to glucose. the guide is not infallible. for instance fruits contain glucose, fructose and a little sucrose. Fructose is a low glycemic index sugar. However lots of processed foods and especially fizzy drinks contain refined fructose corn syrup. It might seem to be fructose but it acts like a very high glycemic index food spiking your blood sugar levels. Different types of rice vary in glycemic index. White basmatti rice is lower than Thai rice, fragrant rice, or sushi rice. Brown rice is lower than white rice. An Asian person trying to stabilise blood sugar levels would be better eating brown basmatti rice. It is more filling anyway so you are likely to eat less of it.
Other helpful changes could be to eat rye bread or part rye bread instead of white bread, eat dried fruit instead of soft melons, eat grapefruit, oranges and squeeze fresh lemon juice onto meat instead of drinking fruits juices. Avoid processed foods as much as possible. Their glycemic index is higher than foods in their natural state. Most foods that are low GI are also high in fibre.