Food Rule #2: Avoid or reduce foods that are high glycemic such as rice, potatoes, corn, breads, pastas and cereals. These foods spike your blood sugar which causes you to produce too much insulin which in turn drives your blood sugar down too low and makes you crave those same foods that spiked it in the first place. This roller coaster ride of your blood sugar makes you eat too much, put on fat around your abdomen and can lead to diabetes. The old food guide with breads and cereals as the foundation of our diet is outdated. Instead eat plenty of vegetables, fruits and a healthy meat or meat alternative such as eggs or beans.