references

I'm afraid you need to do your own testing on this. A blood glucose meter, food, a diary, and an ongoing program of testing.

Its because every single one of us digests food at slightly different rates, and our blood glucose rises and falls slightly differently, too.

For instance, if i eat potato, my blood glucose (bg) goes up fast and then takes a few hours to drop again. The actual timing depends on portion size. If i eat that potato with butter, cheese or tuna mayo, then the fat and protein combo will slow the rise and drop - because fat and protein digest more slowly. Again, it will depend on portion size. Eat it with salad, or fibrous veg, and it will vary again.

If i replace that potato with sweet potato, i get a whole new rise and fall. Some people are fine with potato and sweet potato. I'm not. Some people get their peak readings before or after me.

Basically, fat, protein and fibre will slow the bg release. But you won't know by how much, until you've learned by trial and error.

If you want to know how inconveniently variable this can be, have a Google for Pizza Effect.

Regarding your carb question, again, it depends on the individual. Personally, I find rice, bread and pasta to be just as bad as a banana. They just take a few minutes longer to digest.

The only fruit i eat nowadays are berries. All the rest spike my bg. I also avoid all bread, rice, potato, pasta, etc. - unless they are VERY small portions buried under a large, otherwise carb free meal.

Again, the best way to map your personal reaction to these foods is by using a blood glucose meter. Hopefully you will have a greater carb tolerance than myself.

Hope that helps.