All carbs are not created equal.

The food guide suggests that we eat 8 servings of grains per day and 8-10 servings of fruit and veggies. But which ones are better choices? There’s a little tool that can be used. It’s the glycemic index (GI). Basically, the lower is the better. The Canadian Diabetes Association ranks foods this way: 0-55 is low, 56-69 is medium and a GI of 70 or more is high.

Food	GI
Apple	40
Pumpernickel bread	41
Orange	42
Sweet Potato	44
Banana	52
Brown rice	55
Basmati rice	58
Croissant	67
White bread	70
French Fries	75
Rice Krispies	82
Rice cakes	82
Instant white rice	87
Corn Flakes	92
Scones	92
Baguette	95

Can you still enjoy a high GI food? It depends on your goal. If you want to lose fat, most of the list is banned. If you want to build muscle, you can on cheat days. All you have to do is combine it with a low GI food. Also, adding fiber, fat and or protein will reduce the effects of the high GI food. And remember that everything should be enjoyed in moderation.