The glycemic index is a very important tool for people with diabetes. It’s a system that shows which foods keep blood sugar levels stable and which ones make it spike – something diabetics need to avoid. But even without diabetes, it’s still a good idea to maintain stable blood sugar levels and not overdo it on sugar consumption. To help you do that, here are some easy ways to swap common high glycemic foods with healthier, low glycemic foods instead.

According to Harvard Medical School, it’s important to keep blood sugar stable to avoid chronic health conditions. 

How can you do that? Well, it’s all about choosing good sources of carbohydrates. And when it comes to carbs, there’s so many to choose from, right?

For example, you can fill up on sugary snacks, candies and beverages. Or, you can eat simple and complex carbohydrates in fruits, vegetables, grains and legumes. 

They’re all carbs, but they’re not all made equally! 

It’s obvious that a sugary candy bar isn’t a healthy source of carbs, but there are some whole foods high on the glycemic index, too.

You might think that as long as you consume whole foods like fruits, veggies, grains and beans, you’ll be fine. But even these can send your blood sugar levels skyrocketing, too. 

So, to help you keep blood sugar stable, do these simple swaps.

How to swap high-glycemic foods with low-glycemic foods

Swap white rice with brown rice or converted rice

Swap instant oatmeal with steel-cut oats

Swap cornflakes with bran flakes

Swap a baked potato with bulgur pasta

Swap white bread with whole-grain bread

Swap corn with peas or leafy greens 

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