Energy balance

Physical food structure (e.g., intact kernels vs. flour) and processing methods (e.g., parboiling, cooling) significantly lower the Glycemic Index (GI) and postprandial glucose response compared to refined forms.

Pay attention to how your food is processed. Eating intact cereal kernels (like barley or rye kernels) or parboiled rice results in a lower blood sugar spike than eating the same grains milled into flour or white rice. Try to keep food in its most natural physical form.