The wrong foods can make you go blind -- but protecting yourself is easy with these simple swaps

A high-glycemic diet increases your risk of age-related macular degeneration by 49 percent, Tufts University researchers recently found. These types of foods raise your blood sugar, and that excessive sugar load damages proteins in your eyes. Luckily, swapping out just one high-glycemic food a day can significantly cut your risk.

The glycemic index (GI) was created to rank foods in terms of how much they raise your blood sugar. Below, you'll find commonly eaten foods and their low-glycemic alternative.

Guidelines

High GI = 70 and above
Medium GI = 56 to 69
Low GI = 55 and under

Rice
High: Boiled white rice (102)
Low: Steamed brown rice (50)


Breakfast Cereal
High: Cornflakes (92)
Low: Bran flakes (50)

Sandwich Bread
High: Sub roll (95)
Low: 100% wholegrain roll (51)

Bar Food
High: Pretzels (83)
Low: Peanuts (13)

Candy
High: Jelly beans (78)
Low: Peanut M&Ms (33)

Potatoes
High: Baked white potato (111)
Low: Baked sweet potato (48)

Vegetables
High: Pumpkin (75)
Low: Carrots (16)