Glycaemic Index (GI)

Not all carbs are equal, however. The glycaemic index (GI) is a way dieticians use to rate carbohydrates according to how quickly they are absorbed and raise the glucose level of the blood.

The key is to get your carb intake from foods that have a low GI value of 55 or less as they slowly release sugar into the blood, providing you with a steady supply of energy, so you are less likely to snack. As a guide, low GI foods typically are complex carbs that are high in fiber content – think whole grains and veggies.

By contrast, foods with a high GI value should be skipped because they result a rapid rise in blood sugar, leaving you feeling hungry again within a short time. So which are the high GI foods to avoid?

Get started by cutting foods that list sugar as one of their first ingredients. The tricky part is that sugar can come in various guises -- from sucrose, glucose, syrup, maltose, dextrose, high fructose corn syrup to fruit juice concentrate, so read your labels carefully. Plus, stay away from processed or convenience foods because they're typically laden with sugar, salt, trans fats and processed carbs like white flour and refined sugar.