India, Jan. 15 -- Shopping for groceries, online or in-store, can be overwhelming with so many similar brands and products. On Instagram, AIIMS, Harvard, and Stanford-trained gastroenterologist Dr Saurabh Sethi shared tips for choosing foods that support blood sugar and metabolic health. While the front of packaging draws us in, always start with the ingredients at the back. Many brands use terms like 'natural,' 'low-fat,' or 'keto,' but Dr Saurabh Sethi cautioned, 'it does not reveal how the product affects blood sugar; only the ingredients do. The ingredients list is arranged by weight,' shared Dr Saurabh Sethi. The first three matter most-if sugar, refined starch, or refined oil appears early, the food can cause blood sugar swings. Foods advertised as "low-fat" or "fat-free" are often high in sugar or starch content, as one is often traded for the other. This results in worse glucose spikes. If most of the items present on the list of ingredients are unrecognisable to an average consumer, the food is likely to be heavily processed. Simple foods result in steadier blood sugar, noted Dr Saurabh Sethi. Sugar is added to foods under many names, such as cane sugar, dextrose, corn syrup, rice syrup, fruit juice concentrate, and maltodextrin. While the names may be different, they result in similar glucose spikes in the blood. The net carbohydrate received from any food is the total carbohydrate present in it minus the amount of fibre, stated Dr Saurabh Sethi. Fibre slows down digestion and reduces blood sugar spikes, he added. Carb-rich foods alone can cause rapid glucose spikes, while a balance of carbs, protein, fiber, and fat steadies blood sugar. Better packaged choices have a short, recognizable ingredient list, whole-food bases, minimal added sugar, and include protein, fiber, and fat alongside carbs....