I am borderline diabetic...so since my risk is so high I have to avoid large shifts in my blood sugar levels. I don't use the INdex as far as looking at the numbers, I can tell by how I feel if it is causing a fluctuation or not. Pretty much, I try to eat whole grains, over processed ones-which keep blood levels more stabilized, and if I do eat a more refined carb, then I make sure that I have a protein source with it-if I have an occasional bit of candy-I don't have it on an empty stomach, I have it immediately after a meal containing a protein source. So basically, it is whoel wheat bread or pastas over biscuits or dinner rolls, and making sure that I have protein, whether it is yogurt, egg, lean meat, or whatever at each meal-and if I have something sugary, it is in a very small amount, and never on an empty stomach.
Aphil
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