Blood Sugar Regulation

How to Support Blood Sugar Regulation with Food

I had a great chat with a client this morning all about rice vs. quinoa. We got into the topic of the Glycemic Index (GI) basically how quickly a food can spike your blood sugar. Choosing lower GI foods can make a BIG difference for your energy, digestion, hormones, liver, pancreas, heart… and yes, weight loss! Quinoa is one of my favourite swaps for rice because it's lower on the GI scale and has more protein, fibre, and healthy fats to keep you fuller, longer.

A quick note on the Glycemic Index:

The GI ranks carbohydrate-containing foods on how quickly they raise blood glucose levels. Foods are scored on a scale from 0 to 100 (glucose on its own ranks at 100).

• High GI (70+): Spikes blood sugar quickly (e.g. white rice, white bread, sugary snacks)

• Medium GI (56–69): Moderate effect (e.g. brown rice, sweet corn)

• Low GI (55 or less): Slower, more stable energy (e.g. quinoa, lentils, most veggies)

Low GI choices are especially supportive for balanced hormones, reducing inflammation, improving metabolic health, and avoiding energy crashes. So when you’re choosing carbs, think not just about the quantity but the quality and how your body responds.

If you’ve been feeling a bit blah lately… heavy, sluggish, or just not your best and you are ready to feel lighter, healthier, and more balanced, let’s chat! Click here to book a free discovery call, and we’ll figure out how I can help support you with your health goals!