Glycemic-Index
Apple Nutrition: Fiber, Polyphenols, and Why Whole Fruit Beats Juice
Apple nutrition is more than 'an apple a day.' The science is mostly about fiber, polyphenols, and food structure, not vitamin megadoses.
BeginnerBeans Nutrition: Low-Cost Fiber and Protein With Strong Metabolic Utility
Beans provide one of the best combinations of fiber, plant protein, and affordability in modern diets.
BeginnerBread Nutrition: Quality Depends on Grain Type, Fiber, and Portion
Bread can fit healthy diets, but whole-grain content, fiber density, and portion control matter more than marketing terms.
BeginnerChickpea Nutrition: Protein, Resistant Starch, and the Cooling Effect
The health benefits of chickpeas are real: high protein, low GI, prebiotic fiber. Plus the cold chickpea trick that increases resistant starch by 20-30%
BeginnerDate Nutrition: High Sugar, High Fiber, Low Glycemic Index
The health benefits of dates include standout potassium, solid fiber, and a GI of 42-55 despite 63g of sugar per 100g. Here's what the science shows
BeginnerGlycemic Index: What It Measures and What It Doesn't
Glycemic index explained: what it actually measures, why glycemic load matters more, and what the evidence shows for blood sugar and weight.
IntermediateGlycemic Load vs Glycemic Index: Why GI Alone Can Be Misleading
Watermelon has a glycemic index of 72 but a glycemic load of only 5 per serving. GL accounts for actual carb content per portion. Here's why this matters.
IntermediateLentil Nutrition: High Fiber, High Folate, and Strong Glycemic Performance
Lentils are one of the highest-value staple foods for fiber, folate, and glycemic control support.
BeginnerMaltodextrin: The Refined Starch With a Surprisingly High Glycemic Index
What is maltodextrin in food? Its glycemic index of 85-105, why it's in protein powders and 'healthy' snacks, and gut microbiome concerns
IntermediatePotato Nutrition: High Satiety Staple That Depends on Preparation
Potatoes are nutrient-useful foods with high satiety potential. Health effects depend heavily on preparation method.
BeginnerQuinoa Nutrition: The 'Complete Protein' Pseudo-Grain, Examined
Quinoa is a complete-protein pseudo-cereal seed, but protein per serving is modest (about 8g per cooked cup). What the label means and why you rinse it.
BeginnerRice Nutrition: White vs Brown, Glycemic Context, and Meal Design
Rice can fit healthy diets in multiple forms. The practical lever is meal design, not purity rules.
BeginnerSweet Potato Nutrition: Carotenoid Strength and Glycemic Context
Sweet potatoes are rich in provitamin A carotenoids and can fit glycemic goals depending on preparation and portion.
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