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Food that is fluffy and/or white tends to be food that has been processed. The more processed a food, the higher the burn. Food that is white is quite often starchy food and—guess what, folks?—starch is sugar.

Fluffy means light food, which includes:

* White rice

* Puffed rice cereals

* Candy floss

* Bread (which seems to have a lot of air in it these days).

And white food that has been processed includes:

* Pasta: go for the wholegrain version

* Rice: go for the brown version

* Bread: go for a wheat-free version, such as rye breads, as these breads tend to be made in an artisan way, are heavier and less full of rubbish. These days there are some excellent rye breads that are not the worthy pumpernickel types of yore. Try Village Bakery (www.village-bakery.com) Borodinsky bread, which is fabulous, or www.stamp-collection.co.uk for wheat-free breads generally.