Regarding nutrition, you might want to take a look at info on glycemic index
. White bread and rice, for example, have higher glycemic
indices than refined sugar, and I know from experience that my numbers shoot way up after eating Chinese food, which unfortunately I adore. Also, stay away from "diabetic" or "sugar free" pastries, because the flour alone is as bad as the absent sugar. In other words, such products are usually a scam.