All carbohydrates are not created equally. The Glycaemic Index (GI) is a ranking of carbohydrate-containing foods, based on the overall effect on blood glucose levels. Slowly absorbed foods have a low GI rating these are the healthier choice, while foods that are more quickly absorbed have a higher rating, producing a quick high followed by a dramatic drop in blood sugars.

High glycemic carbohydrates to avoid (and what to eat instead) to keep your blood sugars balanced, your energy maintained and maybe even prevent long term illness.

Mashed, fired or baked potatoes are a common food source in diets today, but with a high GI of 65-70 they are definitely one to avoid. Replace them with sweet potatoes or yams, with lower GI; a sweet potato is about 61, and a yam, about 37.


Instant Short grain white rice another chosen favourite, a healthy choice you think! But steamed white rice has a massive 98 GI. Eating to stay healthy an alternative would be brown rice, buckwheat or pearly barley all being ranked as Low GI, filling you up and lasting longer.

Other High glycemic carbohydrates to avoid at all cost are the breakfast cereals; all the high branded, sugar coated, GMO and flour filled products that fill the supermarket aisles. Their GI ranking is anywhere from 70 up to 85, a quick fix will not help your sugar levels and your energy will drop very quickly causing you to eat more.

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Healthy breakfast choices would be porridge, rolled oats, oat bran, and natural non toatsed homemade muesli allowing you to control the dried fruit GI, apricots and prunes are classed as Low GI while dates are over 100 GI. Using coconut milk on your morning cereal will also make a big difference to your blood sugar levels and it taste great.

Snack food are always welcome as a boost during the day to keep us going, but are your choices helping or hindering your body systems; rice cakes, water crackers and puffed crisp breads are all marketed as a healthy choice but in fact they are highly ranked on the glycemic index at a massive 75 to 80.

Avoid getting low in energy by snacking on hummus and vegetable sticks, mixed nuts or vegetable smoothie with a dash of supper food a great afternoon preparation if you’re working out a few hours later after leaving the office.

Remember when eating out at lunch time, a bake potato with beans in tomatoes sauce is a very high GI meal.

Simply by sticking with whole, natural foods that are either low or very low in their GI ranking, along with other healthy nutrition guidelines such as consuming less saturated fat and cholesterol, choosing high-fiber foods, and maintaining a lower sodium intake.

In addition to possible weight loss, a low-glycemic diet has been connected to better blood sugar and insulin control, disease prevention, increased energy, and improved mood.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans