<<Disclaimer: Verify this information before applying it to your situation.>> Sorry for the delay. So now for specific examples of avoiding the high blood sugars we may experience because of heavy reliance on corn and rice. Corn and rice, indeed, have high glycemic indices when eaten by themselves (glycemic index defined by blood sugar increase averaged over three hours after eating some fixed number of carbohydrate grams of the food compared to that of some standard (white bread?) of 100). Solution 1: When eating several foods, the rise in blood sugar doesn't come from the sum of glycemic indices of the individual foods. There's no way to predict what will happen except that digestion will be slower. Hence the total rise will be less than sum of those coming from each food eaten by itself. So avoid 100% bread(-like) meals! Breakfast is always a kicker since fruit and cereal are the norm while the depleted liver may not be quite ready to store its share of glucose to buffer the BG later. Protein or fat is one obvious way to slow things down, though Type 2s don't have the fat option. Aside from use of other cereals (see later), I add a soy powder (Soya Granules) to cereals. Its protein/carbohydrate ratio is about 2/1 with very little fat --Fearn Natural Foods. In effect, a protein powder that can be used in either hot or cold cereals as well as baking. For baking, the bean flours (Authentic Foods) have that extra protein and a little fat built in. At lunch and dinner, it's easier to rely on other ingredients. Don't forget, that eating a meal slowly also helps. Salads slow things down as well. Solution 2: alternative sources of carbohydrates--after all, that's what rice and corn, as well as the other traditional grains, are from the standpoint of the diet. (I know there are those who thumb their nose at the recommended high carbohydrate diet for diabetics. Yes, the human body can digest and needs some daily minimal amount of protein and "essential" fats, but it's designed to metabolize carbohydrates. Any diabetic who thinks they've solved their BG/A1c problems by going lo-carb would be well advised to have their kidney monitored regularly.) First, decide whether you want or need GF bread, etc. in your diet. If you do, then the various bean flour breads seem an obvious help, as mentioned above. I may still try again but with bean flour this time. I originally discarded GF breads after a few tries at the bread machine -- perfecting the bread texture so the low weight portion size didn't crumble too easily just didn't seem worth my time. Frankly, I haven't missed bread and such though I do rely on muffins occasionally from Foods by George for breakfast variety. So what other carbohydrates(, aside from fruit, which is also a fast blood sugar riser)? Many vegetables have substantial carbohydrates, some fresh, some dried. All of the legumes, moreover, have very low glycemic indices --get the dried beans and there's no contamination or non-GF ingredient problem --lentils, green peas, black beans, red beans, etc. I nearly live on bean soups for lunch in the wintertime, both some commercial soup cups I can trust (Fantastic Foods, Food Adventure) and homemade. Easy to freeze the latter in containers for carry-in lunch. to be continued. Kemp Randolph -- ----------------------------------------------------------- <[log in to unmask]> -----------------------------------------------------------