[bad_user]

It isn't true that you don't know anything at all.

You simply look at the carbs and the sugars, which are required to be shown for package foods. Glucose in the bloodstream comes directly from carbs.

So here are 3 simple rules:

1. if a food is high in carbs and low on fiber, then your blood glucose is going to spike

2. if it's prepackaged / processed food and high in carbs, it doesn't matter what else they claim on the package, your blood glucose is going to spike

3. if a food is low on carbs, then your blood glucose is going to stay low

The reason for why the glycemic index is a hoax is because it gives a free pass to _fructose_, because fructose leads to a somewhat lower glucose circulating in the blood stream after your meal, because fructose needs to be metabolized in the liver first. However this mentality is a trap because as a mater of fact fructose is more toxic than glucose.