The worst high-glycemic foods you can eat include desserts, candies, cakes, sweets, carbonated sodas, biscuits, puffs, ice cream, white bread, white rice, sugar (sucrose), honey, jams, marmalades, and alcohol. You don’t have to entirely eliminate delicious foods like white rice. Moderation is the key. The best low-glycemic or medium-glycemic foods you can eat, which won’t trigger massive sugar or insulin spikes, include lean protein (especially fish, beans, and eggs), reduced-fat dairy products, high-fiber cereals, fruits and veggies (including juices), nuts, brown rice, pasta, and whole grain bread. Fructose sugar is low-glycemic. Although a few fruits and veggies are moderately high glycemic, they still have great health benefits.