Food Math

Published on 23 January 2024 at 12:55

Aack! It's a math attack! I didn't know food had so much in common with geometry. There's the revised food pyramid, the upside- down pyramid (thanks, Paleo!), the old-fashioned three squares-a-day, and now to simplify things, we're back to a round plate. The experts seem more confused than we are. Why is it so complicated? 

How can you plan, shop, and cook meals more simply with the assurance that these meals are helping you with your weight loss and maintenance goals? One way is to eat a variety of foods that are also low on the glycemic index. 

Every food has a rating that indicates how fast or slowly it spikes your blood with insulin, the hormone that manages blood sugar levels. The lower the rating, the better that food is for maintaining moderate levels of insulin in your blood. The milder and more consistent the release of insulin, the better for your weight management and feelings of fullness (satiety). Consistent, mild insulin levels mean you probably don't have excess blood sugar. That's what you want. 

Try planning one meal a day with ingredients that are below 50 on the glycemic index. The glycemic index isn't perfect, and how foods rate depends on combinations and how foods are prepared, but it's a starting point. You'll be surprised to find that you already know some low-rating recipes!

Try any of the suggestions below, and note how you feel afterward. Make healthy eating an enjoyable event by setting aside time to prepare and eat your meal in a relaxing environment. Turn devices off and surround yourself with the smells of a home-cooked meal and encouragement that you are doing something good for yourself.

Challenge yourself to expand the list with your own delicious options.


  • Stuffed Bell Peppers
  • Zucchini Bites
  • Quesadillas with Low-Carb or Whole Grain Tortillas
  • Chicken, Beef, or Shrimp Kabobs
  • Baked or Roasted Sweet Potato
  • Low-Carb Rice! Yes, it exists!
  • Make a charcuterie board. Remember to include salty, crunchy, and a sauce. I like carrots, sweet peppers, and olives with hummus
  • Stir Fried Broccoli, yum!
  • Lentils
  • Lettuce Wraps
  • Awesome quinoa salad
  • Stew

It's easy to find recipes and alter them to get the sugar content as low as you'd like. 

I knew you could do it. Keep the list going!


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