Foods like cereal and rice often cause significant blood sugar spikes due to their high glycemic index (GI), stemming from refined carbohydrates that digest rapidly into glucose. These staples lack sufficient fiber, protein, or fat to slow absorption, leading to quick insulin surges especially problematic for diabetes management or weight control.
High-GI Mechanisms
Refined white rice (GI 70-89) and many cereals (e.g., rice-based like Cream of Rice, GI ~70+) have their bran and germ removed, stripping fiber and leaving pure starch that converts to sugar fast. Processing boosts GI further—polished rice or instant cereals hit blood sugar harder than whole forms, as mixed meals show similar responses when available carbs match. pmc.ncbi.nlm.nih
Low-GI Alternatives
Opt for whole grains with fiber to blunt spikes:
Pair any carb with dal, veggies, or fats (e.g., ghee) to lower effective GI further.
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