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If you want to lower the effect a food is going to have on the blood sugar, then add either protein or fibre.

* If you had an apple (which is a bit sweet, but it has skin so is fibrous) and ate it with a small handful of nuts, which are protein (any natural nuts such as cashews, Brazils, almonds, hazelnuts, or walnuts), your blood sugar would not rise so fast.

* If you had a baked potato and hollowed out some of the middle (white and fluffy) and added in some protein—organic, no sugar baked beans or some cottage cheese, for example—you would lower the burn.

Things like carrots get a bad press for being sweet once cooked but when was the last time you had an entire plate of cooked carrots? Once you add fibre and a bit of protein the burn will be sufficiently lowered—so just don’t worry about it.

The slow and fast burn game

Here are the rules: take a look at each of the foods and say whether you think they are either fast burners (i.e. white, sweet or fluffy) or slow burners (i.e. thick, fibrous or protein). There are 500 points available (non-redeemable) if you guess correctly. The answers are given at the end of the list.

1 Fruit juice

2 All whole grains—stuff like brown rice, real, thick porridge (but they musn’t be processed)

3 Quinoa (whacky South American grains)

4 Tropical fruit

5 Inside of a baked potato

6 Meat, fish, chicken, nuts and tofu

7 Candy

8 Biscuits

9 Chocolate

10 Potatoes

11 All green veg

12 Other brightly-coloured stuff, such as peppers

13 Cauliflower

14 Chickpeas, lentils, pulses and beans

15 Rye breads or real artisan heavy wholewheat bread

16 Mueslis made with whole grains

17 Honey

18 Real, natural yoghurt with added English, sourer-type fruit