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- More carbs, please.
More carbs, please.
Part 2 plus a wrap on 2024 🥖 🥳
Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.
ASK US ANYTHING: Why should I care about carbs?
Earlier this month, we explored the confusing world of carbohydrates. It’s worth reading if you’ve ever wondered what carbs do for the body and whether you should eat or avoid them.
With New Year's resolutions and diet trends ready to flood your feeds, we figured clarifying a few more important terms might be helpful. This way, you can make smart choices for your health as we welcome 2025.
Net carbs: Calculated by subtracting fiber and sugar alcohols from total carbs, representing the carbs that can raise blood sugar. Some diets focus on net carbs as a way to prioritize fiber-rich foods, but food companies may use "net carbs" to market processed foods as healthier, despite containing artificial ingredients and sugars. As always, read the ingredients list.
Glycemic index (GI): A measure that indicates how quickly and significantly a food can raise blood glucose levels after consumption. Foods are rated on a scale from 0 to 100.
🍩 High GI foods, with a score of 70 and above, cause rapid spikes in blood glucose. Examples include white bread, pastries, and sugary snacks.
🫐 Low GI foods, scoring 55 or less, lead to a gradual increase in blood glucose due to their higher fiber content. These include fruits, non-starchy vegetables, and whole grains.
Glycemic index can be a handy tool for understanding how different carbs affect your blood sugar. By choosing low GI foods, you can enjoy steadier energy levels and better appetite control— key factors for a healthier lifestyle.
Insulin resistance: Insulin transports sugar from the blood into our cells for energy. Chronic high blood sugar forces the body to produce even more insulin, leading to reduced cell response and chronically elevated glucose, which can cause long-term health issues and inflammation.
Quick read: Certain medical conditions like PCOS, hypothyroidism, pre-diabetes, and diabetes can make some more prone to insulin resistance. Focus on complex, high-fiber carbs like greens, berries, quinoa, and chickpeas to increase insulin sensitivity and prevent further health complications.
Final Tip: When in doubt, opt for carbs in moderate portions sizes. If possible, eat veggies or protein first and carbs last at a meal. This helps slow the rise of your glucose over the course of the meal, leading to fewer spikes and steady energy. 📈
TOP 10 TAKEAWAYS FROM 2024
There was no shortage of food and nutrition trends in 2024. Here are our top pieces of (sound) advice you can feel confident carrying with you into the new year.
💧Dehydration is one of the most common triggers for headaches, brain fog, and muscle cramps— even in the winter. Sometimes you need more than just plain water, especially if you're active or eat very little salt. Consider an electrolyte supplement with sodium, magnesium, and potassium, and avoid artificial/added sugars when possible.
🥜 The key to a smart snack is pairing protein (Greek yogurt, cheese, eggs, jerky) + fiber (fruits, veggies, whole grains) + healthy fat (nuts, nut butter, seeds, avocado) to keep you energized until your next meal.
🎉 Keeping your good habits with you when traveling is easy, even on long weekends. Focus on protein when on the road, and set up a grocery delivery on Sunday to hold you accountable.
🥗 Fiber is your friend (found in fruits, veggies, beans, grains, and nuts) and will never go out of style. Women should aim for at least 25 grams per day and men 38 grams.
🐄 The milk aisle is confusing AF. If you don’t have an allergy, stick with real, whole dairy (pasture-raised, organic when possible). If you’re going the alternative route, choose a simple ingredients list without excess added sugar.
🥘 Eating more at home is always a good idea for your health and wallet. Stick with easy meal ideas that you can cook once and eat twice during a busy week.
🍫 Sweet treats can totally be part of a healthy lifestyle. We’re especially fans of a few better-for-you brands that emphasize basic ingredients and less sugar, without compromising taste.
💪🏻 Protein isn’t just for bodybuilders. We all need it, and it’s especially useful if you have constant sugar cravings or if you want to boost your metabolism.
🎁 Holiday time often revolves around food. Stress less and enjoy more by sticking to a daily movement goal and reducing alcohol intake.
🥯 Carbs are also confusing AF but there’s no need to fear them. Instead, focus on complex carbs and avoid naked carbs when possible (aka pair that banana with peanut butter!).
THANK YOU!
In 2024, we proudly launched a passion project that was years in the making. Our mission was clear: to create a platform offering expert-backed nutrition advice that is both understandable and actionable. Our vision has never been more realized than it is today, and we are excited to continue sharing our favorite tips and insights in 2025!
