Overview
- New Oct. 8–9 coverage translates established guidance into practical steps, emphasizing that refined starches in everyday savory foods can raise glucose as much as sweets.
- The Academy of Nutrition and Dietetics and the American Diabetes Association note that glucose spikes hinge on carbohydrate type and processing rather than a food’s sweet taste.
- An American Journal of Clinical Nutrition review underpins GI rankings used in the advice, with low ≤55, medium 56–69 and high ≥70 categories guiding food choices.
- Specific swaps highlighted include white rice (GI 73) for quinoa (35), white bread (75) for sourdough (54), potatoes (78) for cauliflower (15), rice noodles (65) for soba (45), corn (60) for edamame (16) and pumpkin (64) for carrots (39).
- Simple techniques can blunt post‑meal rises, including cooking then cooling starches and freezing bread before toasting, and a small pre‑meal portion of nuts (20–30 g, 10–20 minutes prior) can further reduce spikes.