As you may have guessed by now, low glycemic foods tend to be high in fiber and complex carbohydrates, while high glycemic foods contain virtually none. Here's how to make your diet more "complex."

Pass on the lightweight cereal. Puffed wheat, puffed rice, and cornflakes may be light on calories, but as low fiber, high glycemic foods, they send blood sugar through the roof, says Dr. Lieberman. Choose an unsweetened cereal that contains at least 3 grams of fiber per serving, such as Nabisco Shredded Wheat.

Pick beans. Dried beans score low on the glycemic index and are an excellent source of protein, says Dr. Lieberman. While virtually all dried beans are also a good source of fiber, blackeyed peas, chickpeas, kidney beans, lima beans, and black beans are fiber champs, containing 6 to 8 grams of fiber in a 1/2 cup serving.

Yam it up. Sweet potatoes have a lower glycemic index than white potatoes, so enjoy them often, says Dr. Lieberman. They're great mashed, for example. Or, for mouthwatering "fries," slice sweet potatoes into thin strips, coat them with a tablespoon of olive oil and a sprinkling of paprika, and bake them at 400'F for 40 minutes.

Make mixed up meals. Consume high glycemic foods, such as white rice, with a high protein food, such as chicken. The mix of carbohydrates and protein will keep your blood sugar from rising too quickly, which will slow your body's release of insulin.