{"id":23607,"date":"2024-06-28T12:02:31","date_gmt":"2024-06-28T06:32:31","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=23607"},"modified":"2024-06-28T12:02:31","modified_gmt":"2024-06-28T06:32:31","slug":"foods-with-high-glycemic-index-and-what-to-avoid","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/foods-with-high-glycemic-index-and-what-to-avoid\/","title":{"rendered":"Foods with High Glycemic Index and What to avoid: A Smart Eating Guide"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Have you ever noticed how a sugary doughnut makes you feel energetic and then suddenly tired, but oatmeal keeps you going strong for a long time? Or how eating a lot of white rice can make you feel all over the place, but brown rice doesn&#8217;t?<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> This all comes down to something called the Glycemic Index (GI), and it&#8217;s changing how we look at food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Glycemic Index (GI) measures carbohydrates on a scale of 0 to 100. It ranks them based on how much they raise blood sugar levels after consumption.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Foods with high glycemic index (GI) are rapidly digested and absorbed, which causes a quick spike in blood sugar levels. Conversely, foods with a low GI release sugar slowly and steadily, which helps to minimize blood sugar spikes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, we take a deep dive into foods with a high glycemic index and discuss which ones to avoid for smarter eating habits.<\/span><\/p>\n<h2><b>Understanding the Glycemic Index<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The Glycemic Index is a ranking system of food\u2019s carbohydrate content based on its immediate effect on blood glucose levels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates, often called carbs, are one of the main types of nutrients in our diet. They are important because they are a major energy source for our body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates that break down quickly during digestion have the highest GIs. Their rapid digestion leads to marked fluctuations in blood sugar levels.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: 18pt;\"><strong><b>GI Classification<\/b><\/strong><\/span><\/h3>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-23609 size-full lazyload\" title=\"GI-Classification\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification.webp\" alt=\"GI-Classification\" width=\"600\" height=\"600\" data-srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification.webp 600w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification-300x300.webp 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification-150x150.webp 150w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification-96x96.webp 96w\" data-sizes=\"(max-width: 600px) 100vw, 600px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><noscript><img decoding=\"async\" class=\"aligncenter wp-image-23609 size-full\" title=\"GI-Classification\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification.webp\" alt=\"GI-Classification\" width=\"600\" height=\"600\" srcset=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification.webp 600w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification-300x300.webp 300w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification-150x150.webp 150w, https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/06\/GI-Classification-96x96.webp 96w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/noscript><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High GI (70 and above): <\/b><span style=\"font-weight: 400;\">These foods cause a rapid rise in blood glucose levels. They are typically processed or refined foods with less fiber. Eg, white rice, white bread, sugary drinks, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medium GI (56-69):<\/b><span style=\"font-weight: 400;\"> These foods have a moderate effect on blood sugar. E.g., mangoes, bananas, raw pineapple, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low GI (55 or less):<\/b><span style=\"font-weight: 400;\"> These foods are slow to digest and absorb, causing a slower and smaller rise in blood sugar levels. E.g., seeds, nuts, leafy vegetables etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The GI value of food is affected by several factors, including the type of sugar it contains, its nutrient composition <\/span><span style=\"font-weight: 400;\">(amount of protein and fat)<\/span><span style=\"font-weight: 400;\">, and the cooking method. The cooking method can transform the same food from low GI to medium GI or high GI.<\/span><\/p>\n<h2><span style=\"font-size: 18pt;\"><b>Effects of High-Glycemic Index Foods<\/b><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consuming high-GI foods can cause your blood sugar levels to go up and down, which is particularly problematic for individuals with diabetes. These foods can also lead to weight gain and, if eaten in excess, are linked to various health problems.<\/span><\/p>\n<h2><b>The Impact of Cooking on GI<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Preparing and cooking methods of our food can significantly alter the food\u2019s GI. Let&#8217;s look at some common examples:<\/span><\/p>\n<h3><b>1. Potatoes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Raw potatoes have a moderate GI. However, boiling them raises their GI and becomes high GI as the heat breaks down the starches into simpler sugars. Surprisingly, frying potatoes lowers their GI due to the fat from the oil slowing down digestion.<\/span><\/p>\n<h3><b>2. Rice<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The GI of rice varies with type and cooking method. Basmati rice, a staple in Indian cuisine, has a lower GI compared to other white rice types. Overcooking rice can increase its GI as it becomes softer and easier to digest.<\/span><\/p>\n<h3><b>3. Milk vs. Ice Cream<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Milk has a low to moderate GI. Surprisingly, despite its high sugar content, ice cream has a lower GI because of its fat content, which slows down sugar absorption.<\/span><\/p>\n<h2><b>List of High Glycemic Index Foods to Avoid<\/b><\/h2>\n<div class=\"table-scroll\">\n<table class=\"table\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Category<\/b><\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Food Item<\/b><\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Typical GI Value*<\/b><\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Remarks<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Grains<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">White Rice<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-90<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">GI varies with type and cooking method<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Chapati<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">52-55<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Whole wheat chapatis have a moderate GI<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Biryani<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-85<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High due to white rice and oil content<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Desserts<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Jalebi<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Above 70<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Very high due to sugar syrup<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Gulab Jamun<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">65-75<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Deep-fried and sugar-laden<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Rasmalai<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">40-50<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Lower GI due to dairy content<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Fruits<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Mango<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">51-55<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Varies depending on ripeness<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Banana<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">48-52<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Ripe bananas have a higher GI<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Papaya<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">56-59<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Moderately high GI<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Snacks<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Samosa<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-80<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High due to potatoes and refined flour<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Aloo Paratha<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-80<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High GI due to potatoes and refined flour<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Dhokla<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">28-35<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Low GI, made from fermented rice<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Beverages<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Sweet Lassi<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-75<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High due to added sugar<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Masala Chai (with sugar)<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">40-50<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Moderate GI varies with sugar content<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Legumes<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Dal (Lentils)<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">29-33<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Low GI, healthy protein source<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Chole (Chickpeas)<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">28-32<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Low GI, high in fiber<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2><b>List of Some Fast Food and their GI Values<\/b><\/h2>\n<div class=\"table-scroll\">\n<table class=\"table\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Fast Food Item<\/b><\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Typical GI Value<\/b><\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-size: 12pt;\"><b>Remarks<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Burger with Bun<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">60-70<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High GI due to refined bun<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">French Fries<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Around 75<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High GI, especially if very crispy or fried<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Pizza (Commercial)<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">60-70<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Depends on the crust and toppings<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Fried Chicken<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">50-60<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Lower GI, but varies with coating and recipe<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Tacos<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">50-60<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Depends on the shell and fillings<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Soft Drinks<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-80<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High GI due to sugar content<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Ice Cream<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">50-60<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Varies based on sugar and fat content<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Hot Dog with Bun<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">60-70<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">High GI, influenced by the bun<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Donuts<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">70-75<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Very high GI due to sugar and refined flour<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Cheeseburger<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">60-70<\/span><\/td>\n<td style=\"text-align: center;\"><span style=\"font-weight: 400; font-size: 12pt;\">Similar to burgers, influenced by the bun<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p><b><i>*<\/i><\/b><b><i>According to the glycemic index guide<\/i><\/b><\/p>\n<h3><b>Notes:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The GI values are approximate and can vary based on preparation methods, ingredients<\/span><span style=\"font-weight: 400;\">, and individual body responses<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The GI of fruits can change significantly with ripeness and variety.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traditional Indian sweets typically have a moderate GI due to the high sugar and fat content (except jalebi, which has a high GI).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains and legumes are generally lower in GI and are healthier options.<\/span><\/li>\n<\/ul>\n<h2><b>\u00a0Smart Eating Strategies<\/b><\/h2>\n<h3><b>1. Choose Low to Medium GI Foods<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Opt for whole grains, legumes, and plenty of fresh fruits and vegetables. These foods are lower in GI and packed with essential nutrients.<\/span><\/p>\n<h3><b>2. Read Labels<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Pay attention to food labels&#8217; ingredients and nutritional information. Look for products with whole grains and fewer added sugars.<\/span><\/p>\n<h3><b>3. Balance Your Plate<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Combine high-GI foods with low-GI foods to balance the meal and mitigate the blood sugar spike. For example, pair a piece of white bread with a hearty serving of vegetables and lean protein.<\/span><\/p>\n<h3><b>4. Monitor Portion Sizes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Even low-GI foods can lead to weight gain and higher blood sugar if consumed in large quantities. Be mindful of portion sizes and total carbohydrate intake.<\/span><\/p>\n<h2><b>FitterTake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding and managing foods&#8217; glycemic index (GI) is crucial for maintaining a healthy diet, especially for those with diabetes or pre-diabetes. Individuals can enjoy a diverse and satisfying diet by choosing lower GI foods wisely while managing their blood sugar levels effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, smart eating is not just about avoiding high-GI foods; it involves crafting a balanced, nutritious, enjoyable eating plan supporting your overall health objectives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At Fitterfly, our team of expert dietitians and specialists is committed to assisting you in better diabetes management. You can check out our Fitterfly Diabetes Prime Program to understand well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For personalized guidance and support, feel free to give us a missed call at <strong>08068507599<\/strong>, and we assure you of a prompt response.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Explore the impact of high glycemic index foods on your health with our comprehensive guide. Learn about the list of high glycemic index foods to avoid and discuss smart eating strategies.<\/p>\n","protected":false},"author":1,"featured_media":23608,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":468,"footnotes":""},"categories":[469,468],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":"","show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/23607"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=23607"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/23607\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/23608"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=23607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=23607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=23607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}