A Beginner's Guide to the Glycemic Index

As many of you may know there is a lot of information out there about the Glycemic Index and how it affects blood sugar levels, diabetes, and overall health. During the course of my research, I had the opportunity to speak to expert nutritionist, Karen Cohen, about the GI Index and the importance of eating small meals throughout the day. Maintaining a healthy diet is not only an effective way to maintain your body weight, but it also has positive effects on sleep, critical thinking, and having energy throughout the day. With so much conflicting information out there, eating healthy can sometimes feel quite overwhelming. Essentially, we want to avoid foods that easily convert to sugar. Any simple carbohydrate like donuts, white bread, and desserts generally have a high glycemic index while insoluble fibers and complex carbs generally have a low to mid level glycemic index. I asked Karen to discriminate between good and bad carbohydrates because they are not all created equal! Grains such as quinoa and brown rice slow down the glycemic spike and if you do eat just white rice, make sure to pair it with something high in protein like beans. It is also important that to maintain a balanced, healthy lifestyle, you eat every four hours to prevent your blood sugar level from going down because then you overeat. Whether it’s snacking on nuts, fruit, or a healthy complex grain, always make sure to keep healthy options around the house in between meals.


Healthy snack options:

Whole grain toast with almond butter

Roasted, unsalted cashews, almonds, walnuts, brazil nuts

Fruits with low sugar levels like strawberries, blueberries, plums, and tomatoes

Half an avocado with fresh lemon juice and a drizzle of olive oil and salt

Cottage cheese or ricotta

Egg whites


I hope that this helps with navigating the world of healthy eating! Happy Friday everyone!

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