It is not necessary to completely avoid high-glycemic-index foods. When these foods are combined in a meal with low-glycemic-index foods, protein foods, or fat, then the overall glycemic effect is reduced. Another way to decrease the effect of high-glycemic foods is to simply eat smaller portions, rather than avoiding them altogether. Of course, to lower the overall glycemic index of the diet, low-glycemic-index foods should be emphasized. The basic rules are to reduce intake of concentrated sugars and most potatoes, increase consumption of legumes and most vegetables and fruits, and choose grain products made by traditional methods (for example, pasta, stone-ground flour products, old-fashioned oatmeal) rather than those produced with modern technology (highly refined flour products, low-fiber flaked breakfast cereals, quick-cooking starches, etc.).

The following foods rank highest on the glycemic index. These foods should be avoided or kept to a minimum by those wishing to consume a low-glycemic-index diet

Bread, cereal, and rice to avoid:

• Rice
• Rice cakes
• Most breads, breakfast cereals, snacks, and desserts made with refined flour products

Other starchy foods to avoid:

• Potatoes (except new potatoes, sweet potatoes, and yams)

Fats, oils, and sweets to avoid:

• Soft drinks, including sweetened fruit drinks and most sports drinks
• Most cakes and pies
• Candy and candy bars
• Granola bars and most sports bars

Vegetables and fruits to avoid:

• Raisins
• Overripe bananas