Since the GI is mainly applicable to eating one single kind of grains after fasting, the reference value of the GI will be affected if other food (e.g. meat, vegetables) are taken during the meal or by other factors (e.g. cooking time, intake amount, different food textures). Therefore, the keys to stay healthy are to choose healthier ingredients (e.g. use brown rice to substitute white rice) and maintain a balanced and diversified diet.