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Hi Reader!

"What's better for me, potatoes or pasta? Can I eat quinoa if I'm pre-diabetic? And how about quinoa if I'm?" These and similar questions are common concerns for my clients who are watching their carb intake to lose weight, improve blood sugar, or reverse insulin resistance.

You probably heard that carbs aren't all the same; some are better for you, and others are worse. But are there charts that help you decide? Yes, there is a list that rates ingredients and foods based on their glycemic index and load. This is an old approach, old science, if you want.

Glycemic Index and Glycemic Load of Foods

Scientists tested and ranked foods based on how quickly they will raise your blood sugar (Glycemic Index) and how carb-heavy a typical serving of that food is (Glycemic Load). For example, carrots are easily digestible and can raise blood sugar levels quickly. However, it takes 6.6 cups of carrots to deliver the same amount of carbs as 1 cup of cooked pasta. Since most people do not eat that many carrots at once, carrots do not tend to have a significant impact on blood sugar.

The tricky part is how the scientists tested the foods. They engaged 10 healthy individuals, made them eat the food in question, and measured their blood sugar responses. Then the results were averaged. Interestingly, individual differences in how high blood sugar levels rise can be up to 5-fold. Which means that I could eat carrots, and my blood sugar could skyrocket (have a 5 times higher response) compared to yours.

Yes, there are certainly general tendencies. A potato will produce a stronger blood sugar response in anyone than broccoli. But when it comes to comparing potatoes with pasta or rice, your guess is as good as mine.

To complicate matters even further, your blood sugar response will be different depending on what other foods you eat in a meal. It's unlikely you eat only potatoes. And when you add some broccoli and a piece of chicken, your blood sugar response changes. The cooking method, the cooling time, and the order in which you eat foods during a meal can affect how high your blood sugar rises after the meal.

The new technology

Luckily, we don't have to guess or rely on inaccurate information anymore. We now have amazing devices called continuous glucose monitors (CGMs). A CGM measures your blood sugar 24/7 every 2-5 minutes, so you can watch your blood sugar responses in real time.

I don't refer my clients to the Glycemic index and load lists, but recommend getting a CGM and learn about their personal responses.

I'll be in touch soon, take care!

Olga