The carbohydrates with high glycemic loads (which you want to avoid) are processed foods and refined grains, including white rice, regular pasta, white bread and sugary low-fiber cereals. Avoid products that are loaded with sugar -- sodas, sweetened tea or coffee drinks, sweetened juices, dried fruits, desserts and candy. Some starchy vegetables also are high-glycemic foods, such as potatoes and corn.
The more fiber a food contains, the less quickly your blood sugar will react. That's why it's important to eat plenty of high-fiber unprocessed foods, such as vegetables, fruits, seeds, nuts and legumes.