When you eat foods that contain sugar, your pancreas secretes insulin, the hormone necessary to convert glucose to energy.

Eating too much sugar can cause unhealthy insulin “spikes” that over time may contribute to the development of diabetes.

A measurement called the glycemic index was devised as a way to moderate insulin levels and prevent these unhealthy fluctuations.

On this scale, foods are indexed to 100 accordingto the rise they elicit in insulin levels. Foods with a glycemic index of less than 55 are considered low; these include beans, most fruits and vegetables, and whole grains.

A medium glycemic index measure is between 55 and 70; foods such as whole wheat, sweet potatoes, and baked potatoes have a medium glycemic index ranking.

A high glycemic score is above 70; this includes refined grains such as white bread and white rice, as well as corn flakes, pastries, candy, and many desserts as well.

As I tell all of my patients: When it comes to the glycemic index, aim low.