Remember when you had that big pasta lunch and couldn’t keep your eyes open 2 hours later? The culprit? A high glycemic load. Those constant carb cravings? Yep, high glycemic carbs are to blame.
One of the easiest and most effective ways to upgrade your diet is by eating foods that have a low glycemic index. Your brain runs on a fuel of broken-down carbohydrates, but it can get bogged down by a high glycemic load.
What is the glycemic index anyway?
- A carbohydrate’s glycemic index measures how quickly it enters your bloodstream. The lower the number, the slower the rate of entry, the better you feel. White rice is a 93, apples are a 39, and chickpeas are a 10.
What happens when you eat a meal of high glycemic carbohydrates, like traditional pasta?
- Your insulin hormone goes into overdrive, and your blood glucose level drops. So a couple of hours after your big pasta meal, you begin to tune out and your brain gets desperate for energy even though you just ate! You begin craving more of your brain’s energy source - carbohydrates - and the cycle begins all over again. 
- The other bad news is that insulin evolved to respond to big glucose spikes by storing extra carbohydrates as fat in case of a future famine. So you not only feel tired after a traditional pasta meal, but you also tell your body to hold onto those carbs as a source of fat in the future.
And eating low-glycemic carbs will help?
- Yes! When you eat low glycemic foods, your body doesn’t have to work as hard to keep those hormones in balance. You’ll feel more alert and will feel fuller for longer periods of time. 
Okay, so what should I eat?
- Virtually all fruits (except bananas) and all fiber-rich vegetables (except carrots and corn) are low glycemic carbohydrates. Making most of your carbohydrates vegetables and fruits is a great way to curb your appetite.
- Most grains, starches, and pasta are high-glycemic carbs and should be eaten only in moderation.
- You can look here for a comprehensive list. You’ll notice chickpeas are among the lowest glycemic carbohydrates you can eat.
Can you give me some suggestions?
- Replace your traditional breakfast cereal with oatmeal and protein powder. Try using Banza instead of traditional pasta in your next pasta meal. Take the insides of your favorite burger or sandwich and have it on a bed of greens instead of the bun. The possibilities are endless and you’ll start to notice a difference in how you feel almost immediately!