NutriSense Blog
Story
8
min
cals
cals

Useful Glycemic Index Charts For Fruits and Vegetables

July 15, 2021
Written by
Team NutriSense
Jordyn Wallerius
Reviewed by

What is the Glycemic Index? 

If you’ve ever searched for information about a low carb diet, then you’ve probably heard the term Glycemic Index (GI).  What does that actually mean and where do these seemingly random numbers come from?  Knowing how your blood glucose is going to respond to food can be important for managing certain disease states, such as diabetes, as well as promoting optimal health, so the GI was developed to help rank how we respond to specific foods. 

The GI of food is a number ranking system that lists foods based on how blood glucose trends after eating a standard amount of carbohydrates. To get that number, researchers give at least 10 people 50 grams of a carb, like an apple, and compare their response to 50 grams of pure glucose.  Foods that are lower on the GI are going to be useful for maintaining good glucose control as they lead to a slower, more sustained release of glucose.  Those that have a high GI are easily digested and metabolized, leading to more extreme glucose value spikes.  

Maintaining good blood glucose control is important for promoting overall health as these drastic spikes can stimulate more insulin production.  Over years of repeated postprandial spikes, damage can occur to our pancreas that inhibits its insulin-secreting function and eventually can lead to type 2 diabetes and other complications. GI can be a tool to help you select appropriate foods that promote better glucose control, and there is also some thought that lower GI foods help to promote satiety.  

While GI can be a useful tool to better understand the physiologic effects of different foods on our glucose values, there are some limitations when using this as a tool to promote better nutrition.  The first concern is that different people can have a wide range of responses to the same exact carb serving.  The GI gives us a rough estimate of what to expect, but it’s still possible to have variations from person to person.  

Another thing to keep in mind is that GI doesn’t take into account other nutritional information.  Instead, it is simply looking at our glycemic response to a specific food.  In general, foods that produce a higher glycemic response are often those that contribute to weight gain or slow weight loss as well as a higher risk of diabetes and heart disease, but that’s not always the case.  Soybean oil produces a very low glycemic response, but that doesn’t mean eating soybean oil all day long is a good idea!  

The GI of specific foods is also affected by how that food is prepared, processed, and what other foods are eaten with it.  

Lastly and probably the most concerning part of GI testing is that it doesn’t always reflect the amount of food that you would typically eat in a real-life setting.  Instead, GI always looks at how you respond to 50 grams of carbohydrates from that particular food.  You would need to eat almost 7 cups of sliced carrots in one sitting in order to get to 50 grams of carbs!  

How to Use a Glycemic Index Chart

To use a GI chart to your advantage, simply choose foods that have a lower value more often and limit those that have a higher value.  If you follow a keto diet, the GI can be a good starting point for finding fruits and veggies that will work for you.  You can use the following ranges to determine whether a fruit or vegetable is low, medium, or high on the GI: 

 ·      Low – 55 or less

·      Medium – 56-69

·      High – 70 or more 

In addition, you can also use a GL chart to get a more realistic picture of how a specific serving size of food will affect your glucose.  GL is a calculation derived from GI that uses a realistic portion size to gain a better understanding of glycemic response.  To get that value, the GI of a food is multiplied by the amount of carbs in the serving size and then divided by 100.  Use these ranges to determine GL: 

·      Low – 1-10

·      Medium – 11-19

·      High – 20+

Are you currently experimenting with a CGM and not sure how to apply this information?  You can use the GI as a starting point for experiment ideas!  Start by testing out low GI foods to see how you respond.  From there, move on to medium and then high GI foods to determine your own unique tolerance.  If something causes you to have a spike, play around with different meal timing, adding in exercise, or pairing that item with some healthy fat or protein to see if that changes your response.  

Factors That Impact a Fruit or Vegetable’s Glycemic Index Rating

There are many factors that can affect a food’s GI rating, such as: 

Ripeness of the Fruit or Vegetables

Fruits and vegetables experience a shift in the starch/sugar ratio as they ripen.  Unripe fruits typically have a higher starch, lower sugar content.  As they ripen, the sugar content increases, contributing to a higher GI.  

Whether or Not They Have Been Processed

In general, any type of processing, including grinding, mashing, and cooking, raises the GI of that fruit or vegetable by breaking it down into a more easily digestible form.  Fruits and vegetables closest to their natural form (i.e., a whole apple versus apple sauce) will have a lower GI. 

 Fermentation is another form of processing that can change the GI of a fruit or vegetable.  When a food is fermented, it’s more slowly digested and the carbs are more slowly released into the bloodstream (thanks to the production of organic acids).  This ultimately leads to a lower GI.  If you’ve heard that apple cider vinegar can help to prevent a blood glucose spike, this works in a similar way.  

Additional Nutrients the Body Must Break Down

The specific type of fiber in each food contributes to the GI of that food.  Soluble fiber is commonly found in oats, peas, and beans and gets praised for helping to reduce cholesterol levels and stabilize blood glucose.  It thickens our food and slows down the amount of time it takes for food to move through the digestive tract, leading to a lower GI.  Compare that to insoluble fiber that is found in high amounts in certain vegetables like potatoes.  This helps to keep us regular, but it doesn’t lead to any thickening of our food bolus, meaning it’s not going to play much of a role in lowering GI values.  

 Certain fruits and vegetables like legumes, rhubarb, and spinach contain things like phytates, lectins, and polyphenols (often called anti-nutrients) that decrease GI by slowing down digestion time.  

Other Components of the Meal

What you eat alongside a fruit or vegetable can change the glycemic response for that meal.  When you eat a balanced meal, you’ll typically have some protein and fat in addition to carbs.  Both protein and fat help to hold carbs in your digestive system a bit longer, leading to a slower release of glucose into your bloodstream and a lower GI.  Along with that, protein can also stimulate more insulin secretion, leading to lower blood glucose levels.

Glycemic Index Chart For Common Fruit

Moderate- and High-Glycemic Fruits:

·      Watermelon

·      Pineapple

·      Mango

·      Raisins

Low-Glycemic Fruits

 ·      Apple

·      Strawberries

·      Grapefruit

·      Orange

Glycemic Index Chart for Common Vegetables

While there are vegetables that rank higher on the GI, these shouldn’t automatically be avoided.  GI is calculated based off of a 50-gram serving of food, regardless of how large of a quantity that actually is.  Many high GI vegetables don’t contain a lot of carbs and have a low to moderate GL, along with being great sources of fiber, vitamins, and other nutrients.  

Moderate- and High-Glycemic Vegetables

·      Potato

·      Beetroot

·      Sweet potato

·      Pumpkin

Low-Glycemic Vegetables

·      Carrots

·      Black beans

·      Chickpeas

·      Non-starchy vegetables (asparagus, broccoli, cucumber, greens, etc.)

Interested in Actively Engaging with your Blood Glucose Levels? 

Since there are variables in each unique person’s glycemic response to different fruits and vegetables, knowing what works best for you can be an important part of making food choices for optimal health.  That’s where a continuous glucose monitor (CGM) comes in!  This technology has previously only been used for people with diabetes, but now thanks to NutriSense, you can see exactly how your body responds to fruits and vegetables with different GI values.  This program also connects you with a registered dietitian who will work with you to tailor a plan to help you meet your specific health goals in a way that is sustainable for your lifestyle.  Check it out and get started on your journey to better health today! 

Click here to listen to the podcast.
Listen to the full podcast:
Useful Glycemic Index Charts For Fruits and Vegetables
Story
8
min
cals
cals
Post Title

Post Description

Story
8
min
cals
cals
9 Great Apps to Track Nutrition
9 Great Apps to Track Nutrition

Tracking nutrition has never been easier due to instant access to nutrition tracking apps. Here are the best ones.

Story
9
min
cals
cals
6 Popular IBS-Friendly Diets
6 Popular IBS-Friendly Diets

Learn more about irritable bowel syndrome, and see what popular IBS-friendly diets people follow to ease their symptoms.

Story
9
min
cals
cals
The Health Benefits of Adding Fermented Foods to Your Diet
The Health Benefits of Adding Fermented Foods to Your Diet

Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.

Story
12
min
cals
cals
13 Healthy Ways to Relieve Stress
13 Healthy Ways to Relieve Stress

Stress can negatively affect your entire body. Here are thirteen different ways to reduce stress in your life.

Story
12
min
cals
cals
Best Physical and Mental Health Apps Available in 2022
Best Physical and Mental Health Apps Available in 2022

Here are the eleven best physical and mental health apps available in the app store.

Podcast
40
min
cals
cals
Carlee Hayes talks Metabolic Health with Rejuvenaging
Carlee Hayes talks Metabolic Health with Rejuvenaging

In this episode of Rejuvenaging with Dr. Ron Kaiser, Carlee explains how to cut through the online nutrition industry's noise, why we shouldn't look for a one-size-fits-all solution when it comes to nutrition, and how CGMs work.

Story
6
min
cals
cals
Fruit Juice or Whole Fruit? What You Should Pick and Why
Fruit Juice or Whole Fruit? What You Should Pick and Why

Should you be drinking your fruits? Read on to find out more about juicing, whole fruits, and why one may be better for you than the other.

Story
7
min
cals
cals
Meet the Blood-Glucose Friendly Rambutan: What It Is and How to Eat It
Meet the Blood-Glucose Friendly Rambutan: What It Is and How to Eat It

Do you know what a rambutan is? Learn more about this blood-glucose-friendly tropical fruit and why you should add it to your diet.

Story
13
min
cals
cals
Organ Meats: Should You Be Adding Them to Your Diet?
Organ Meats: Should You Be Adding Them to Your Diet?

Learn about the health benefits and risk factors of adding organ meats to your meals, and try our favorite recipes using these nutritional treasure troves. 

Story
6
min
cals
cals
Five Cancer Research Developments of the Last Five Years
Five Cancer Research Developments of the Last Five Years

Read on to learn more about five of the most promising developments in cancer research.

Story
8
min
cals
cals
A Quick Look at Meditation and Blood Glucose 
A Quick Look at Meditation and Blood Glucose 

Learn more about meditation, how it positively impacts blood sugar, and how you can start incorporating it into your routine.

Story
7
min
cals
cals
NutriSense Dietitians Recommend: Tasty, Nutritious Salads You'll Love
NutriSense Dietitians Recommend: Tasty, Nutritious Salads You'll Love

Salads don't have to be boring! Our Nutrition Team recommends nine delicious, nutritious salads to help you find your favorite.

Story
7
min
cals
cals
Do You Need More Vitamin D?
Do You Need More Vitamin D?

Most people get the vitamin D they need from exposure to sunlight, but if you don't spend enough time outdoors, you may not be getting enough of this vital nutrient. Read our article to learn more.

Story
6
min
cals
cals
Your Mother's Day Gift Guide
Your Mother's Day Gift Guide

Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.

Story
8
min
cals
cals
Can Soy Really Prevent Diabetes?
Can Soy Really Prevent Diabetes?

Some research suggests that eating soy may reduce your risk of developing diabetes. Read on to learn whether that's true and find out more about the other health benefits of soy.

Story
9
min
cals
cals
Living with Autoimmune Conditions: Celiac Disease
Living with Autoimmune Conditions: Celiac Disease

Did you know that 23.5 million Americans live with autoimmune conditions? Learn more about the symptoms and causes of celiac disease and what you can do about it.

Story
7
min
cals
cals
Positive Thinking May Affect More Than Your Mental Health 
Positive Thinking May Affect More Than Your Mental Health 

It's no secret that positive thinking can improve your mood and help you cope with difficult situations. Review our article to see how a positive outlook may also benefit your physical health.

Story
10
min
cals
cals
The Best Diet for Menstruation
The Best Diet for Menstruation

When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.

Story
8
min
cals
cals
9 Unusual Health Conditions You May Not Know About
9 Unusual Health Conditions You May Not Know About

Though most of us may never encounter these, these health conditions are still fascinating to learn more about. Read our article to find out more about nine of the most fascinating, unusual health conditions.

Story
10
min
cals
cals
The Positive Impact Weight Lifting Has on Blood Sugar 
The Positive Impact Weight Lifting Has on Blood Sugar 

Here is everything you need to know about the relationship between weight lifting and blood sugar.

Podcast
17
min
cals
cals
Two to 80 Employees in Just Two Years
Two to 80 Employees in Just Two Years

In this 20-minute conversation, Dan shares how he’s putting a Rockstar in every seat. And mistakes to avoid along the way.

Podcast
45
min
cals
cals
Understanding how Glucose Effects our Metabolic Health with Kara Collier
Understanding how Glucose Effects our Metabolic Health with Kara Collier

Kara, registered dietitian, and co-founder of NutriSense, discusses how blood glucose levels are a core marker of metabolic health. She dives into the health consequences of fluctuating blood glucose levels, and what levels to look fasted compared to post-meal.

Podcast
57
min
cals
cals
Using Real-Time Data to Improve Metabolic Health with Kara Collier
Using Real-Time Data to Improve Metabolic Health with Kara Collier

Today on the podcast, Kara Collier, RDN, LDN, CNSC, discusses revolutionizing preventative healthcare. It’s her mission to empower people with the knowledge to effectively monitor, optimize, and sustain their own metabolic health.

Story
10
min
cals
cals
11 Simple and Effective Weight Loss Tips for Men
11 Simple and Effective Weight Loss Tips for Men

Losing weight is typically easier for men than women, biologically speaking, but it's still challenging! Here are 11 simple yet effective tips for losing weight for men.

Story
9
min
cals
cals
What are the Best Times to Eat for Losing Weight?
What are the Best Times to Eat for Losing Weight?

Review our helpful article where we discuss the best times to eat if you are trying to lose weight.

Story
10
min
cals
cals
NutriSense Dietitians Recommend: Best Books on Metabolic Health
NutriSense Dietitians Recommend: Best Books on Metabolic Health

Whether you're looking for weight loss tips or to learn more about metabolism, a little reading material can go a long way. To help you get started, here’s some books on metabolic health, recommended by our Nutrition Team.

Story
9
min
cals
cals
Non-Exercise Activity Thermogenesis (NEAT): Can It Replace Your Workout?
Non-Exercise Activity Thermogenesis (NEAT): Can It Replace Your Workout?

NEAT can’t replace the benefits of intense cardio or strength-training workouts but like any physical activity, it has many overall health and fitness benefits. Read on to find out everything you need to know about NEAT.

Podcast
40
min
cals
cals
NutriSense CGM Program Review
NutriSense CGM Program Review

On this week's episode, Shannon describes the comfort, cost, usability, and education she experienced using the continuous glucose monitor program from NutriSense.

Podcast
25
min
cals
cals
Track Your Health in Real-Time with Dan Zavorotny
Track Your Health in Real-Time with Dan Zavorotny

On this episode of the Making Bank podcast, Dan Zavorotny discusses how he started the company “NutriSense” and how it reached a 150 million dollar valuation in 26 months.

Podcast
37
min
cals
cals
Can a Continuous Glucose Monitor (CGM) Help You Lose Weight?
Can a Continuous Glucose Monitor (CGM) Help You Lose Weight?

Carlee Hayes talks to This Podcast Burns Fat! about the important role blood sugar plays in weight management.

Story
8
min
cals
cals
How Meal Prepping Can Help You Maintain Your Blood Sugar Levels
How Meal Prepping Can Help You Maintain Your Blood Sugar Levels

Meal prepping can help reduce the amount of time you spend on meal planning without sacrificing dietary goals—and it can help maintain healthy blood sugar levels too. Read on to find out more.

Story
7
min
cals
cals
12 Healthy Foods For Good Brain Health
12 Healthy Foods For Good Brain Health

Since the right foods can prevent memory loss and improve cognitive function, it’s a good idea to focus on what you’re feeding your brain. Read on to see what foods to add to your diet for good brain health.

Story
8
min
cals
cals
Beer and Blood Glucose Levels: What’s the Connection?
Beer and Blood Glucose Levels: What’s the Connection?

Continuing our series on beer, here's what you should know about how beer affects your blood glucose levels, whether low-carb beers are better for blood sugar control, and much more.

Story
8
min
cals
cals
Can Good Oral Health Prevent or Lower Your Risk of Diabetes?
Can Good Oral Health Prevent or Lower Your Risk of Diabetes?

By keeping your teeth and gums healthy, you not only lower your risk for various oral health problems, you may even be able to reduce your risk of developing type 2 diabetes. Read on to find out more.

Story
8
min
cals
cals
How to Help a Loved One Identify and Manage Conditions Like Diabetes
How to Help a Loved One Identify and Manage Conditions Like Diabetes

It can be challenging to start a conversation with a loved one about their health, but it’s often crucial to do so. Read on to see how to help a family member or loved one identify and manage a health condition like diabetes.

Story
11
min
cals
cals
Can Celery Help You Manage Your Blood Sugar Levels?
Can Celery Help You Manage Your Blood Sugar Levels?

Do you have enough celery in your diet? This humble green stalk is rich in nutrients that can support various health concerns. Read on to learn more.

Story
5
min
cals
cals
NutriSense Dietitians Recommend: High-Protein Pancakes
NutriSense Dietitians Recommend: High-Protein Pancakes

Looking for a delicious, high-protein breakfast option? Pick from this list of protein-filled pancakes, recommended by the dietitians at NutriSense.

Story
6
min
cals
cals
How to Make Easter Baskets and Egg Hunts Healthy and Fun
How to Make Easter Baskets and Egg Hunts Healthy and Fun

It’s time to indulge in chocolate bunnies and Easter eggs—Easter Sunday is right around the corner! Read on for tips and tricks for a delicious (but still healthy) Easter, from healthy egg hunts to nutritious Easter baskets.

Story
10
min
cals
cals
The Warning Signs of Nerve Damage You Should Watch Out For
The Warning Signs of Nerve Damage You Should Watch Out For

Because nerve damage can have many silent symptoms, it often goes undiagnosed in the early stages. Read on to learn more about what causes nerve damage and some warning signs to watch out for.

Story
11
min
cals
cals
​​Celebrating Passover: Traditional Foods and Tips for a Healthy Holiday
​​Celebrating Passover: Traditional Foods and Tips for a Healthy Holiday

April brings in a new season and a host of holidays, one of which is Passover, or Pesach in Hebrew—a widely celebrated Jewish holiday. Learn more about the holiday and how to enjoy its traditional foods while sticking to your health goals.

Podcast
33
min
cals
cals
Dan Zavorotny Talks CGMs and Metabolic Health with Reach or Miss
Dan Zavorotny Talks CGMs and Metabolic Health with Reach or Miss

In this episode, find out about metabolic health and CGM technology with Dan Zavorotny. Dan is the co-founder of NutriSense—a metabolic health company that utilizes Continuous Glucose Monitoring (GCM) technology to provide real-time data to clients.

Podcast
39
min
cals
cals
Dan Zavorotny on Boosting Your Health Performance on a Day-to-Day Basis
Dan Zavorotny on Boosting Your Health Performance on a Day-to-Day Basis

In this episode, meet Dan Zavorotny, the Co-Founder and COO of NutriSense, a platform focused on improving metabolic health. Dan and his team are on a mission to personalize nutrition using CGM and Machine Learning.

Story
8
min
cals
cals
How to Avoid Weight Gain While Working From Home (+Tips)
How to Avoid Weight Gain While Working From Home (+Tips)

Remote work can mean less movement, which can lead to weight gain! Here are eight tips to avoid gaining weight while continuing to adapt to working from home.

Story
7
min
cals
cals
Beer 101: A Quick Guide to Beer and Your Health
Beer 101: A Quick Guide to Beer and Your Health

In the first of a two-part series on beer, read on to learn more about beer making, how beer may be beneficial for your health, and what types of beer you should try. 

Story
8
min
cals
cals
13 Tasty Cholesterol-Lowering Foods to Add to Your Diet
13 Tasty Cholesterol-Lowering Foods to Add to Your Diet

Did you know that adding certain foods to your diet can help you manage your cholesterol levels? Here are 13 cholesterol-lowering foods we recommend.

Story
8
min
cals
cals
Why Do We Need Macro and Micronutrients?
Why Do We Need Macro and Micronutrients?

Macro and micronutrients impact everything weight loss to blood sugar levels. Read on to learn more about these nutrients and why you need them.

Story
9
min
cals
cals
Nightshade Vegetables: Good or Bad? Breaking the Nightshade Myth
Nightshade Vegetables: Good or Bad? Breaking the Nightshade Myth

Are nightshade vegetables good, bad, or something in between? Read on to learn more about their health benefits, risks, and what a NutriSense dietitian thinks of them.

Story
12
min
cals
cals
8 Obstacles to Losing Weight and How to Push Through Them
8 Obstacles to Losing Weight and How to Push Through Them

Losing weight can sometimes be challenging, but it doesn't have to be! Here are eight common challenges to losing weight and a few ways to overcome them.

Podcast
26
min
cals
cals
Metabolic Health Using NutriSense W/ Jillian Ceasrine
Metabolic Health Using NutriSense W/ Jillian Ceasrine

On this episode, Jillian Ceasrine, a registered dietitian nutritionist at NutriSense specializing in glucose, metabolism and weight loss, talks metabolic health and CGMs.

Story
10
min
cals
cals
Can Music Therapy Help You Optimize Your Health?
Can Music Therapy Help You Optimize Your Health?

Music therapy services are gaining popularity, and research suggests they can help improve overall wellness. Take a look at what they are and how they may be able to benefit you.

Story
10
min
cals
cals
How Often You Should Eat If You Have Diabetes
How Often You Should Eat If You Have Diabetes

People with diabetes need to be extra careful about meal frequency and the food that they're consuming. Read on to see what the most ideal meal spacing is.

Story
14
min
cals
cals
15 Best Weight Loss Tips for Women from a Dietitian
15 Best Weight Loss Tips for Women from a Dietitian

Struggling to lose weight? Here are 15 simple yet effective tips to lose weight brought to you by a dietitian.

Story
5
min
cals
cals
Modifying Your Diet May Help You Manage Spring Allergies
Modifying Your Diet May Help You Manage Spring Allergies

Before you resign yourself to a season of sniffles and sneezes, consider modifying your diet to manage your allergic responses during spring. Read on to learn more.

Story
11
min
cals
cals
Best Breakfast Foods To Control Blood Sugar (+Recipes)
Best Breakfast Foods To Control Blood Sugar (+Recipes)

Here are eight breakfast options we love that can help you control and regulate your blood sugar levels.

Story
10
min
cals
cals
Breakfast Meats: What's Best for Your Health and Blood Sugar?
Breakfast Meats: What's Best for Your Health and Blood Sugar?

If you like your breakfast meats, here’s some good news for you—some can be a great source of protein. Find out more about how some popular breakfast meats fare on the health scale.

Story
12
min
cals
cals
Why Continuous Glucose Monitoring is Effective for Athletes
Why Continuous Glucose Monitoring is Effective for Athletes

Review the reasons that continuous glucose monitoring continues to grow in popularity amongst the world’s top athletes.

Podcast
87
min
cals
cals
Kara Collier Talks Continuous Glucose Monitors, Average Blood Sugar Levels and More
Kara Collier Talks Continuous Glucose Monitors, Average Blood Sugar Levels and More

On episode #130 of the Melanie Avalon Biohacking Podcast, Kara Collier, co-founder of NutriSense, talks continuous glucose monitors, average blood sugar levels, interpreting glucose spikes, food combination experimentation, cold therapy, and much more.

Podcast
38
min
cals
cals
How a Continuous Glucose Monitor Could Help Menopause Weight Loss
How a Continuous Glucose Monitor Could Help Menopause Weight Loss

Catherine is a Registered Dietitian Nutritionist with NutriSense. On this episode, she discusses what a continuous glucose monitor is, why it's important for women's health and what the data can show midlife women.

Story
12
min
cals
cals
Breaking Down CGMs, How They Work, and Their Accuracy
Breaking Down CGMs, How They Work, and Their Accuracy

If you want to make the most of your CGM, it's helpful to know how to use it correctly. This involves learning more about what the device is, how to calibrate it if you ever need to, and what precision and accuracy mean in regards to it. Read on to learn more. 

Story
6
min
cals
cals
​​Springtime Sniffles: Causes and Prevention Tips for Your Seasonal Allergies
​​Springtime Sniffles: Causes and Prevention Tips for Your Seasonal Allergies

If you're one of the millions of Americans who suffer from seasonal allergies, you know how important it is to find ways to make yourself feel more comfortable during this time of year. Read more about springtime allergies and what you can do to manage them.

Story
6
min
cals
cals
Preparing for a Healthy Ramadan
Preparing for a Healthy Ramadan

From April 2 to May 2, people worldwide observe Ramadan, a time of fasting and spiritual reflection. Learn more about the traditions, and how to healthily break a fast during this holy month with tips from one of our dietitians.

Story
6
min
cals
cals
Obesogens: What Are They and Do They Affect Blood Glucose and Weight Gain?
Obesogens: What Are They and Do They Affect Blood Glucose and Weight Gain?

Obesogens are in everything, from the products we use and the food we eat, to the air we breathe! Learn more about what these endocrine-disrupting chemicals are and how you can avoid exposure to them.

Story
11
min
cals
cals
Pairing Your Food: Are there Good and Bad Combinations?
Pairing Your Food: Are there Good and Bad Combinations?

Are eggs and beans bad for you? Should you forgo the fruit juice with your cereal at breakfast? The NutriSense Nutrition Team tells you more about how healthy some common food pairings are for you.

Story
8
min
cals
cals
Eating for Endurance
Eating for Endurance

Learn everything you need to know about eating if you are an endurance athlete.

Story
12
min
cals
cals
A Closer Look at Heart Rate Variability
A Closer Look at Heart Rate Variability

Heart rate variability is the variation in time between your heartbeats. Learn more about it, why tracking your trends matters and how it can give you insights into your fitness, stress, diet, and overall health.

Story
8
min
cals
cals
Living with Autoimmune Conditions: Multiple Sclerosis
Living with Autoimmune Conditions: Multiple Sclerosis

Living with an autoimmune condition can be challenging. Continuing our series on these conditions, learn more about detecting, treating, and managing Multiple Sclerosis.

Story
6
min
cals
cals
Reading Nutrition Facts Labels Like a Pro: Dietitian Tips and Tricks
Reading Nutrition Facts Labels Like a Pro: Dietitian Tips and Tricks

When you're looking to buy a specific food product, the nutrition facts label can help you make informed choices about the foods you eat. Our dietitians put some tips together on what to look for on nutrition labels to make the best choices for your health.

Podcast
46
min
cals
cals
FUELED | Wellness + Nutrition with Molly Kimball
FUELED | Wellness + Nutrition with Molly Kimball

Molly Downey, RDN, LDN, nutrition manager at NutriSense, delves into all things glucose and wellness, and how devices like these can inform us about our health, on this episode of FUELED with Molly Kimball.

Story
8
min
cals
cals
Are Sardines Good for Your Health?
Are Sardines Good for Your Health?

Sardines are small, but they pack a big nutritional punch! Learn more about the health benefits associated with eating them and check out some fun facts about this flavorful, nutrient-dense food.

Story
9
min
cals
cals
9 Essential Ways to Track Your Fitness (That Don’t Involve a Scale)
9 Essential Ways to Track Your Fitness (That Don’t Involve a Scale)

Most fitness tracking metrics involve stepping on the scale, but they don't always have to! Here are nine other ways to track your fitness.

Story
14
min
cals
cals
Foods You Should Avoid Eating If You Have Prediabetes
Foods You Should Avoid Eating If You Have Prediabetes

There are many food items that can worsen the effects of prediabetes. Here are some foods you should avoid or limit your intake of throughout your day.

Story
11
min
cals
cals
How Many Meals Should You Eat in a Day?
How Many Meals Should You Eat in a Day?

What's the perfect time to eat, and how many meals should you eat in a day? Explore how eating at different times and frequencies each day impacts your body and blood glucose.

Story
6
min
cals
cals
NutriSense Dietitians Recommend: Glucose-Friendly Apple Cider Vinegar Drinks
NutriSense Dietitians Recommend: Glucose-Friendly Apple Cider Vinegar Drinks

Looking for a way to add apple cider vinegar into your diet? Start with some of these delicious glucose-friendly ACV drinks, recommended by our Nutrition Team.

Story
8
min
cals
cals
Benefits of Walking After Eating: From Regulating Blood Sugar To Lowering Blood Pressure 
Benefits of Walking After Eating: From Regulating Blood Sugar To Lowering Blood Pressure 

Find out how taking a walk after your next meal can benefit various aspects of your health, including your blood glucose levels.

Podcast
55
min
cals
cals
I Think, I Can—Using Technology as a Window Into Your Physiology
I Think, I Can—Using Technology as a Window Into Your Physiology

Molly explains how using a continuous glucose monitor is what personalized health care means. If you want to fine-tune your health, tune in to this special episode of I Think, I Can.

Podcast
10
min
cals
cals
My Day | My Life: Nutritionist Carlee Hayes' Canine Cuddles
My Day | My Life: Nutritionist Carlee Hayes' Canine Cuddles

My Day | My Life explores the lives of people who have, in one way or another, mastered the art of aging. In this episode, meet Carlee Hayes, dietitian and Nutrition Manager at NutriSense.

Story
9
min
cals
cals
Common Workout Injuries and How to Prevent Them
Common Workout Injuries and How to Prevent Them

Worried about getting injured during your next workout? Learn about the most common workout injuries, how they can affect blood glucose levels, and some tips to help you prevent them.

Story
6
min
cals
cals
Eat with NutriSense This St. Patrick's Day
Eat with NutriSense This St. Patrick's Day

Would eating the same meal, at the same time, have the same blood glucose response for three different people? See what our team found out after sampling a delicious corned beef and cabbage dish in preparation for St. Patrick's Day!

Story
7
min
cals
cals
Build Healthy Habits During Lent
Build Healthy Habits During Lent

Do you know what you're giving up for Lent this year? For those who observe it, this can be a good time to give up bad habits, and add healthy ones into your routine! Read on to find out more about how to build healthy habits this season.

Story
11
min
cals
cals
Do You Know How Healthy Your Breakfast Cereal Is?
Do You Know How Healthy Your Breakfast Cereal Is?

Cereal is one of the most popular breakfast foods out there—but how healthy is it, really? Review the nutritional content of some popular breakfast cereals, and learn how to choose a healthy option for your individual needs.

Story
9
min
cals
cals
Obesity: What You Should Know and Some New Research on the Condition
Obesity: What You Should Know and Some New Research on the Condition

Did you know that more than two in five adults have obesity? Find out more about the pressing public health issue, review some new research that is shedding light on the condition, and learn how to diagnose and treat it.

Story
7
min
cals
cals
Tips for a Healthy, Happy Purim
Tips for a Healthy, Happy Purim

Purim, a joyous occasion celebrated around March or April every year, is just around the corner! Read on to learn more about the holiday and the delicious foods that accompany it.

Story
9
min
cals
cals
Vinegar and Blood Sugar: Does It Lower It?
Vinegar and Blood Sugar: Does It Lower It?

Read on to find out what impact, if any, vinegar really has on our body’s ability to balance blood sugar.

Story
8
min
cals
cals
Meal Frequency and Insulin Sensitivity: How Many Times Should You be Eating in a Day?
Meal Frequency and Insulin Sensitivity: How Many Times Should You be Eating in a Day?

If you have insulin sensitivity, is eating two large meals a day or three to five smaller meals better? Find out more about the relationship between meal frequency and insulin sensitivity, and how many times you should be eating in a day.

Story
9
min
cals
cals
Understanding the Causes and Symptoms of Endometriosis
Understanding the Causes and Symptoms of Endometriosis

Endometriosis is a common yet often ignored condition. Learn more about the symptoms to watch out for, how you can seek treatment, and read first-hand accounts from two women who have dealt with endometriosis.

Story
8
min
cals
cals
The Benefits and Risks of Popular Ayurvedic Herbs and Spices
The Benefits and Risks of Popular Ayurvedic Herbs and Spices

Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.

Story
7
min
cals
cals
Can Eating Pizza Raise Your Blood Glucose Levels?
Can Eating Pizza Raise Your Blood Glucose Levels?

Pizza can be challenging to enjoy eating without worrying about how it affects your health. But while it may be indulgent, it is possible to prepare or order it in a way that won’t wreak havoc on your health or blood sugar levels. Read on to find out more!

Story
8
min
cals
cals
Do Artificial Sweeteners Raise Insulin Levels?
Do Artificial Sweeteners Raise Insulin Levels?

Review our post on the impacts artificial sweeteners have on blood glucose, insulin, and other areas of your personal health.

Story
8
min
cals
cals
What Research Says About Sleep and Blood Sugar Levels
What Research Says About Sleep and Blood Sugar Levels

Recent research has shown that sleep and blood glucose are intricately connected. Read on to learn more about what this means for your blood sugar levels and overall health.

Story
8
min
cals
cals
Understanding the Relationship Between Menopause and Metabolic Health
Understanding the Relationship Between Menopause and Metabolic Health

Did you know that menopause can affect your metabolic health, and vice versa? Read on to understand the relationship between metabolic health and menopause, and how to manage metabolic health during your menopausal journey. 

Podcast
57
min
cals
cals
How a Continuous Blood Sugar Monitor Can Help You Find Your Perfect Diet
How a Continuous Blood Sugar Monitor Can Help You Find Your Perfect Diet

In this episode learn the truth about how we react to certain foods in regards to our blood sugar response and how you can tailor your diet according to your CGM results.

Podcast
66
min
cals
cals
All About Blood Sugar With Molly Downey, RDN
All About Blood Sugar With Molly Downey, RDN

This week, dive into how to eat your carbs and manage your blood sugar, too with Molly Downey, RDN, LDN.

Story
8
min
cals
cals
A NutriSense Dietitian's Favorite Kitchen Staples
A NutriSense Dietitian's Favorite Kitchen Staples

Food can be fun, pleasurable, and nutritious all at the same time. Read on to learn more about the two nutrient-dense kitchen staples one of our dietitians swears by to help optimize her health!

Story
10
min
cals
cals
10 Tastiest Nutrient-Dense Foods From Around the World
10 Tastiest Nutrient-Dense Foods From Around the World

Instead of the type or amount of food you eat, you should focus on the amount of nutrients you're adding to every meal. Here are some of our favorite nutrient-dense foods from around the world to help you get started.

Story
7
min
cals
cals
Do Pineapples Raise Blood Sugar Levels?
Do Pineapples Raise Blood Sugar Levels?

Learn everything you need to know about pineapples, your health, and your blood glucose levels, and see how our dietitians like to eat the sweet, tropical fruit. 

Story
14
min
cals
cals
Setting Up The Right Diet Plan For Prediabetes [+Sample Diet Plan Included]
Setting Up The Right Diet Plan For Prediabetes [+Sample Diet Plan Included]

Learn more about the relationship between prediabetes and your diet, and see how to build a diet plan that works for you with some great tips, tricks and recipes from our nutrition team!

Story
9
min
cals
cals
What You Should Know About Acupuncture
What You Should Know About Acupuncture

Learn more about the research on, as well as the benefits and risks of acupuncture, a form of alternative medicine that involves inserting needles into your body for pain and stress relief.

Story
6
min
cals
cals
Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]
Triglycerides and Blood Glucose [+Tips to Lower Triglyceride Levels]

Learn everything you need to know about the relationship between triglycerides levels and blood glucose.


Story
5
min
cals
cals
A Guide to Ayurveda
A Guide to Ayurveda

From acupuncture to chiropractic treatments and homeopathy to holistic healing, complementary and alternative medicine is increasing in popularity. Read on to learn more about Ayurveda, a healing system that originated in India thousands of years ago.  

Story
7
min
cals
cals
Sugar and Cholesterol: Does Sugar Raise Your Cholesterol Levels?
Sugar and Cholesterol: Does Sugar Raise Your Cholesterol Levels?

Learn about the impact sugar has on your cholesterol levels and ways to manage your sugar intake.