Be Friendly to Your Blood Sugar

Carbs that spike blood sugar raise your risk of diabetes, weight gain, heart disease -- and maybe even cancer, acne and Alzheimer's, according to the latest science.

World-renowned nutrition researcher Jennie Brand-Miller and her team at the University of Sydney have surprising advice about these foods:

Chocolate. Despite its high sugar, chocolate has a low glycemic index and doesn't cause blood glucose to surge. Even diabetics need not eat reduced-sugar chocolate. But note that high-calorie chocolate is a weight gain risk.

Bread. Beware: Some whole-grain breads spike blood sugar as much as white bread. Smart choices: coarse, dense bread with visible grainy bits; and sourdough, pumpernickel, soy or fruit breads.

Juice. Unsweetened fruit juices have a low glycemic index but are hazardous when overdone. Restrict a serving to 3/4 cup, dilute with water, or mix high-sugar fruit juices with low-sugar vegetable juices. Better yet, eat the whole fiber-packed fruit.

Vegetables. Despite the claims of many diet books, carrots (raw, cooked or juiced) do not increase blood sugar. All fruits and veggies, except potatoes, have a low glycemic index.

Salad Dressing. All types of vinegar and lemon juice in salad dressings suppress blood sugar rises.

Carbs least apt to spike blood sugar: legumes, fresh or frozen fruits and vegetables, milk, yogurt, ice cream

Carbs most apt to spike blood sugar: most bread, bakery products, rice, breakfast cereals (your best bet: oatmeal that's not instant)

Complete lists: To find the glycemic index and glycemic load of individual foods go to www.glycemicindex.com.

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