The Glycemic Lie
If minimizing frequent and extended insulin spikes
throughout the day is our goal, we should be thinking in
terms of the total amount of concentrated carbohydrate we
consume. This includes more overt sources of sugar,
including sugar-sweetened beverages, processed foods,
syrups, and pastries. But the truth is that even whole-grain
carbohydrate sources commonly referenced as “low-
glycemic” like brown rice are rapid and dramatic blood
sugar boosters, which must then be shuttled from the blood
with the help of insulin. You might not like to hear this, but
whole-wheat bread, which was a staple for me for many
years, has both a higher glycemic index (a measure of blood
sugar impact) and glycemic load (which takes into account
serving size) than table sugar! While these whole-grain
foods are often described as “better for you” than refined
carbohydrate versions, a more accurate way of viewing
them is “less bad” when consumed chronically.
FAQ: Does this mean I’ll never get to eat grains/sweet
potatoes/a banana/my favorite carbohydrate again?
A: No. While the foundation of your diet should always be
nutrient-dense, low-glucose foods, insulin signaling is
incredibly important, and chronically reduced insulin might