The Glycemic Load Diet.
Rob Thompson MD.
Imagine a pile of sugar on your plate the size of a baked potato or a serving of rice. The effect on your blood insulin levels is the same. If you want to eliminate glucose shocks, you have to reduce your consumption of potatoes and rice.
The trick to reducing your potato and rice consumption is to have a few bites if you must, ut don’t use them to satisfy your appetite. Wait until you finish eating the other food on your plate, then go ahead and take a few bites. You will find you need only a little–probably less than a fourth of a typical serving. Keep in mind as you eat these starches that even though they’re largely tasteless, you might as well be eating sugar.
We would never consider eating a pile of plain sugar on our plate yet we don’t blink an eye when filling ourselves with rice or potato in its many forms. About the only time I have rice or potato on my plate is when we eat out. I have found it no problem to either skip them all together if I am already full after eating the rest of the meal or having just a bite or two if they look especially appetizing. This is so much different than my prior diet where I felt a compunction to treat the rice or potato as part of the main dish which I would never consider not finishing.