Did you ever think of putting coffee grounds on your skin? Did you have the same thought about oats? If you did, then you clicked on the right article! This homemade face and body scrub is incredibly easy to make and helps nourish the skin. Learning about the different uses of ingredients, especially foods, can open your world to exciting possibilities. Plus, there are many benefits to scrubbing different foods on the skin. 

Is Coffee Good For Your Skin?

In short, yes, or it is possible that caffeine encourages healthier skin. A 2013 study found that caffeic acid, an antioxidant in coffee, may enhance collagen production, which works to reduce signs of aging. A separate study from 2015 found a link between drinking coffee and reduced signs of “photoaging.” In the case of the study, photoaging referred to pigmented spots and wrinkles. 

There is one caveat about coffee and cosmetics. Most coffee-related research focuses on drinking coffee or using cosmetic products that contain caffeine. Most studies do not focus on coffee scrubs, so it is difficult to generalize the results of these studies in relation to the coffee scrub in this article. That said, there is likely no harm in using a coffee scrub on your body. Much like other exfoliants, coffee scrubs can help:

• Unclog pores
• Slough away dead skin cells
• Temporarily reduce the appearance of cellulite
• Brighten skin

Are Oats Good For The Skin?

Much like coffee, oats are best known for their culinary uses. Oats have been a cultivated food source for humans for over 3,000 years. Some researchers note that the oldest cultivated oat grains date back to the early Bronze Age. Despite the mass consumption of oats, people have used them for a variety of cosmetic purposes, including natural skin cleansers. One of the primary benefits of oats is that they help to hydrate and nourish dry skin. Many studies show that skin care products containing oatmeal can reduce skin dryness and associated symptoms, such as itching, flaking, or tightness. In addition to keeping the skin well-hydrated, oats also help to balance the skin’s pH. Oats are essentially a pH buffer, helping your skin maintain a healthy pH of around 5.0.

Does Avocado Oil Encourage Healthier Skin?

Avocado is naturally rich in vitamin E, potassium, and lecithin, all of which work to nourish and moisturize the skin. The skin’s outermost layer, the epidermis, can easily absorb these nutrients, which can encourage the formation of healthy, new skin. The antioxidants in avocado oil may help to repair damaged skin or soothe irritated skin and redness. That makes avocado oil a helpful ingredient for people with psoriasis or eczema. Finally, some studies have suggested that avocado oil may help ease the symptoms of sunburn. A 2011 review of studies found that the vitamin E, protein, essential fatty acids, and beta-carotene in avocado oil help soothe the skin and encourage healing. 

DIY Face And Body Scrub

Ingredients For Coffee Infused Oil:

• 1 cup avocado oil
• 1/2 cup coffee grounds

Ingredients For Scrub:

• 8 tablespoons coffee grounds
• 4 tablespoons oats
• 4 tablespoons coffee infused oil
• 20 drops vanilla essential oil

Instructions:

• To make the coffee infused oil, put the coffee grounds into a glass jar and pour the avocado oil into the jar. Screw the lid on and let it sit in the sun for a few weeks, shaking every so often. 
• After a few weeks, strain the oil through a cheesecloth and save the strained oil to make the scrub. 
• Add the coffee grounds and oatmeal to a blender or food processor and blend until you get a fine powder. 
• Pour in the blended mixture into a bowl and then add in the coffee infused oil and essential oil. Mix well until you achieve an even consistency. 
• To use, mix this scrub with a little water and spread over your face and body. Rinse with lukewarm water and then finish your skin care routine.

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Before we get started on great late-night snacks that support weight loss, let’s take note of a 2015 study that revealed snacking at night leads to overeating. As you know, overeating contributes to weight gain. However, if you plan to go to bed and hear your stomach growling, it is very tempting to reach for something quick and tasty. The problem is that most people reach for the wrong snacks to hold them over. 

Sometimes, it’s very possible that you did not eat enough during the day and need a snack to tide you over until morning. There are many hunger-curbing snacks that are healthy to enjoy before bed. The key is to choose low-calorie foods that keep you full without exceeding your caloric limit. Choose from the following healthy late-night snacks when hunger strikes. 

Oatmeal

There’s nothing wrong with a little A.M in the P.M. A bowl of warm oatmeal is quite the filling late-night snack because it is rich in fiber, offering four grams per half cup of uncooked oats. One serving of plain oatmeal has about 160 calories, according to the United States Department of Agriculture (USDA). It is low in fat and sugar, provided you don’t use those packets of processed oatmeals. Cook your oats in water and season them with cinnamon and a little maple syrup to keep the calories down. 

Fruit With Nut Butter

Some people argue against eating fruit at night because it can ferment in the gut overnight. As long as you know your digestive system, you can plan to eat the right fruits, which are typically low in calories and high in fiber. If you want a sweet treat, opt for fruit instead of ice cream or cake because the natural sugar will satisfy your sweet tooth. Consider eating whole fruits, such as grapes, apples, pears, cherries, berries, or grapes, all of which provide about 80 calories per cup. If you need something a little more substantial than fruit, try dipping your fruit in either low-fat yogurt, natural peanut butter, or almond butter. Be careful with how much nut butter you eat, though, because it can have about 90-100 calories per tablespoon. 

Popcorn

Do not grab a packet of movie theater popcorn and eat the entire thing while watching Netflix. If you want to get your crunch on, sub those unhealthy chips and crackers with air-popped popcorn. One serving of popped popcorn without butter offers just 31 calories. You don’t have to eat it plain; rather, you can season your popcorn with some garlic powder, black pepper, chili powder, or other seasonings to liven up the flavor. You can choose to put nutritional yeast on the popcorn for a cheesy flavor, but keep in mind that a two tablespoon serving contains 50 calories. 

Veggies And Hummus

Vegetables are some of the lowest calorie foods you can enjoy, and they typically contain a lot of water and fiber. One cup of raw carrot sticks, celery, bell peppers, snap peas, cucumber, broccoli, or zucchini offers between 25 to 50 calories. In addition to helping you feel full, vegetables provide lots of vitamins, minerals, and antioxidants, all of which benefit overall health. To provide extra sustenance, dip your vegetables in one to two tablespoons of hummus. Eating too much hummus will increase your caloric intake a lot, so be careful with your portions. 

Protein-Rich Foods

Don’t go grab a tomahawk steak and eat it like a caveman; rather, focus on high-fiber, protein-rich foods that move slowly through the digestive tract. A great high-protein and healthy fat option is mixed nuts. Just be mindful of your portions because an ounce provides 170 calories. You can also consume low-fat yogurt with some berries. Eggs can also be a great source of proteins, with one large hard-boiled egg providing 75 calories.

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Like most people, you probably use shampoo, conditioner, and styling products. If you go the extra mile, there’s a chance that you use a deep conditioner or apply a hair mask. Maybe, on occasion, you head to the salon for a special treatment or to clarify your hair. Have you ever thought about exfoliating your scalp, or even caring for it in the proper way? Most people do not consider scalp exfoliation, despite the fact that it contributes to a healthier scalp, and potentially, improved hair growth. 

The Benefits Of Scalp Exfoliation

By exfoliating the scalp, you can help reduce flaking and itching, remove build up, and benefit a dry or sore scalp. Minerals, products, and more in hard water can build up on your scalp the same way they build up on hair strands. If you want your hair to shine, you take the necessary steps to care for it, and that means exfoliating your scalp from time to time. Dermatologists note that the scalp needs to be healthy to ensure new hair growth. Buildup on the scalp can clog hair follicles and lead to thinning or hair loss. Additionally, the combination of environmental pollution, dirt, and oil accumulate on the scalp on a daily basis, so it is your job to remove all of that to keep the scalp as healthy as possible. 

How To Exfoliate The Scalp

You can easily exfoliate the scalp in a few simple ways. You can use a sugar scrub, add quinoa to your shampoo, or use a scalp brush. Whether you use your fingertips or a scalp brush, make sure to be gentle on your scalp to avoid irritation, especially if your scalp is sensitive. Ideally, use small, circular motions when exfoliating. 

Use A Scalp Brush

When you exfoliate with a scalp brush, all you have to do is use it with your regular shampoo. You can use it every time you wash or less often, depending on your needs. If you really want to ensure that you are cleansing your scalp, consider using a scalp brush every time you shampoo. Some dermatologists note that using a scalp brush may help eliminate seborrheic dermatitis, which is a common scalp condition characterized by yellow, greasy flakes and redness on the scalp. 

Physical Exfoliants

These act similarly to body scrubs, in that they have mildly abrasive particles that help to exfoliate the scalp. Ingredients like sugar, salt, or even quinoa act like mild sandpaper and work to remove debris from the scalp. Even though physical exfoliants have abrasive particles, you have to do the work to gently massage them into your scalp for a few minutes to exfoliate properly. 

Deep Cleansing Salt And Olive Oil Scrub

The great thing about a scrub like this is that the salt works to exfoliate, while the olive oil helps replenish the scalp with moisture. No need for synthetic additives when you have this simple scrub! This scalp scrub works to both cleanse and rejuvenate, which paves the way for improved hair health and growth. 

Brown Sugar And Oatmeal Scrub

This delightful combination helps to soothe an itchy scalp and eliminate dead skin cells. Not only is this scrub a gentle way to exfoliate, but it also helps maintain a clean and balanced scalp. The beauty of this scrub lies in the synergy that exists between the oats and brown sugar. Do these two ingredients make for a great breakfast? Yes, but when you use them on the scalp, the refined grains of brown sugar naturally scrub the scalp, gently lifting away dead skin cells that may cause itchiness or irritation. The oats work to both soothe and calm the scalp, which also alleviates discomfort or irritation. 

Chemical Exfoliants

Although we always encourage people to experiment with natural remedies, you may require additional strength, depending on your scalp issues. Chemical exfoliants work differently, in that they are represented by liquid-based treatments or serums that contain hydroxy acids, such as salicylic acid, lactic acid, or glycolic acid. Basically, these acids dissolve dead skin cells and the residue from hair products on the scalp. These chemical products can also use enzymes or natural oils. The main thing to understand is that you do not need to scrub the scalp if you use chemical exfoliants, as they work on their own.

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Whether you follow TikTok beauty trends or get lured into buying commercial beauty products, skin care is an ever-evolving field. There are no breakthroughs, tips, and hacks about how to best care for the body’s largest organ. With so many options to choose from, how do you know which skin care products are right for you? That can be very difficult, considering that each product has a handful of ingredients, some of which may do more harm than good.

Because more people are aware of the negative effects of commercial beauty products, DIY skin care products are more popular than ever. Simple ingredients, many of which have been used for centuries, can help address common skin issues. In case you need more proof, the following five natural skin care ingredients have loads of research to back up their efficacy. Continue reading to learn more about them. 

Green Tea For Inflammation And Aging

Green tea is replete with polyphenols, offering a shocking 30% polyphenol antioxidant count by weight. Researchers state that the most notable antioxidant is epigallocatechin gallate (EGCG), which exhibits powerful anti-inflammatory properties. According to several studies, topical application of polyphenols can help repair sun-damaged skin. Some research even indicated that this topical application may reverse the signs of aging, such as reducing the appearance of dark spots, fine lines, and wrinkles.

Oat Extracts For Sensitive Skin

Some beauty experts consider oats, or oat extracts, to be the gold standard for sensitive skin. Both colloidal oatmeal and oat oil are beloved by estheticians for their ability to soothe sensitive skin. For example, colloidal oatmeal has a high lipid and antioxidant content, which helps protect the skin barrier. Colloidal oatmeal has many active nutrients, including vitamin E, ferric acid, and avenanthramides, which exhibit powerful anti-inflammatory properties. Many dermatologists recommend colloidal oatmeal for the treatment of eczema and other inflammatory skin conditions. 

Coconut Oil For Dry Skin

Soothing dryness should not be your only reason for using coconut oil topically on the skin. Coconut oil contains natural fatty acids that help nourish and smooth out the skin. The reason coconut oil is particularly beneficial for dry skin is because it helps increase moisture levels in the skin, due to its occlusive properties. It also helps to improve skin barrier function, which is why people with eczema or psoriasis find coconut oil so soothing. 

Aloe Vera For Dullness

You are probably most familiar with aloe vera for its ability to soothe sunburns and accelerate the healing from burns or mild scrapes. It has been a staple in natural skin care for centuries because of its medicinal properties. Researchers found that aloe vera contains more than 75 (and potentially up to 200) different active compounds, such as sugars, vitamins, minerals, amino acids, enzymes, and salicylic acids. Aloe vera is excellent for hydrating the skin because it is a natural humectant, meaning it attracts moisture to the skin. 

Researchers note that aloe vera has proven to increase the water content of the stratum corneum, the skin’s outermost layer. But wait, there’s more! Aloe vera may help brighten the skin, due to its content of aloesin. One study found that it helped treat UV-induced and post-acne hyperpigmentation. Topical application of aloesin may directly inhibit hyper pigmented skin from producing more melanin, which can cause the formation of dark spots. 

Jojoba Oil For Oil Control

The chemical structure of jojoba oil is very similar to human cells, making it a popular ingredient in skin care products. Jojoba oil may help reduce oiliness by modulating the skin’s production of sebum. Because of the iodine content, jojoba oil also works to balance bacterial overgrowth, which can lead to breakouts. Finally, jojoba oil is rich in skin-soothing ingredients, such as vitamin E, copper, B-complex vitamins, and zinc, which give the oil anti-inflammatory properties.

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Oatmeal is a classic, no frills breakfast, but think of it as a blank canvas. Once you have your oatmeal, you can mix and match ingredients to get a variety of flavors and textures in your breakfast bowl. We understand that oatmeal may not be your go-to breakfast, but this recipe may earn a slot in your top 10. Oats are one of the easiest grains to cook because you simply throw them in a pot with liquid and call it a day. Depending on the oats you purchase, you may need to cook them for a couple minutes or 10 minutes. Either way, your fiber-rich, protein-packed bowl of oats is ready in no time.

There are several types of oats, with the most popular varieties being steel cut, rolled, and quick oats. Steel cut oats have a firmer texture and are the least processed oat variety. They can take up to 20 minutes to cook, but they contain a lot of fiber! Rolled oats are very popular and act as a pleasant middle ground between steel cut and quick oats. They are very easy to make, but do not cook as fast as quick oats, which form a creamy oatmeal in a minute or so.

For the best bowl of oatmeal, we live by four key components. You need to hit notes of creaminess, sweetness, a little saltiness, and something special or extra. What is the extra flavor? Well, that entirely depends on your palate, but cinnamon, cocoa, peanut butter, vanilla, berries, or coconut yogurt are excellent options. We hope this recipe kickstarts your desire to make more bowls of oatmeal on a regular basis!

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Eczema, or atopic dermatitis, is a chronic skin condition that typically presents dry, itchy patches on the skin. The inflammation, itchiness, and redness can lead to cracked or swollen skin, or even blisters. Dermatologists typically prescribe steroid creams to help control the condition, but you can go a more natural route. Homemade eczema creams harness the power of natural ingredients to moisturize the skin and calm inflammation. 

Believe it or not, homemade creams can be very effective at reducing eczema symptoms. The reason for this is because they contain nourishing, moisturizing ingredients that exhibit anti-inflammatory properties. Some of these ingredients include shea butter, coconut oil, oatmeal, and aloe vera, all of which help relieve itching and promote healing. In fact, research shows that shea butter contains beneficial compounds that exhibit potent antioxidant and anti-inflammatory activity. 

Please note that if eczema symptoms are severe or persistent, you may require over-the-counter or prescription-strength creams/ointments. Those products often contain active ingredients like immunomodulators or corticosteroids, which work to control symptoms and reduce inflammation. If you want to go the more natural route before resorting to those treatments, the following creams may provide relief. 

Baby Butter Balm

A baby’s skin is very sensitive, so prioritizing gentle and safe ingredients for eczema treatment is paramount. When using the following cream on a baby’s skin, make sure to do a small patch test before applying to the affected area. 

Ingredients:

• 1/4 cup shea butter 
• 2 tablespoons coconut oil
• 1 teaspoon ground oatmeal 

Instructions:

• In a small heat-safe bowl, melt the shea butter and coconut oil in the microwave or in the top of a double boiler. You can also make your own version of a double boiler and melt those ingredients that way. 
• Once the shea butter and coconut oil are fully melted, remove from the heat source and allow it to cool for a few minutes. 
• Add the ground oatmeal to the melted mixture and stir to combine. Transfer to a clean, airtight container and allow it to solidify at room temperature. Use when ready. 

Soothing Oatmeal Cream

Known for its soothing properties, oatmeal has been used for centuries to remedy skin conditions, including eczema and psoriasis. Oats contain compounds, such as beta-glucans, that work to reduce itching, calm inflammation, and relieve dry or irritated skin. 

Ingredients:

• 1/2 cup oats
• 1/4 cup coconut oil
• 2 tablespoons raw organic honey
• 10 drops lavender essential oil (optional)

Instructions:

• For the oats, you can either use regular rolled oats or you can add them to a food processor and blend them into a powder. The choice is yours. 
• In a large bowl, combine the oats, coconut oil, and honey, mixing until thoroughly combined. Add the lavender essential oil (if using) and mix again. 
• Apply a small amount of the cream to the affected areas and gently massage into the skin. Leave the cream on for a few minutes so that the ingredients can penetrate the skin. 
• Rinse with lukewarm water and pat dry. Store the remaining cream in an airtight container in a cool, dry place. 

Aloe Vera & Olive Oil Eczema Balm

Olive oil is a natural moisturizer that works to hydrate the skin and enhance skin barrier function. The antioxidants and healthy fats in olive oil work to nourish and soothe dry, itchy skin. Aloe vera exhibits powerful anti-inflammatory properties that help reduce redness and itching, all the while providing a cooling sensation. A six-week study compared the effectiveness of Olivederma (a combination of olive oil and aloe vera) and betamethasone (a corticosteroid) for eczema treatment. The study found that both the Olivederma and betamethasone reduced eczema severity, but Olivederma showed greater improvement.

Ingredients:

• 1 tablespoon cocoa butter
• 2 tablespoons olive oil
• 1/4 cup aloe vera gel
• 10 drops rosehip oil (optional)

Instructions:

• Add the cocoa butter to the top of a double boiler over medium-low heat and stir occasionally until melted. 
• Once the cocoa butter is melted, pour in the olive oil and remove from heat. Pour the aloe vera gel into the mixture and stir to combine. 
• Add the rosehip oil (if desired) and then transfer the mixture to a clean, airtight container. Allow it to cool completely before you use it. Store in a cool, dark place.

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A peanut butter oatmeal smoothie is the perfect way to start your day. It’s a quick and easy vegan breakfast or snack option that contains a lot of protein and fiber. Besides the creamy texture and prominent peanut flavor, this smoothie comes together with a handful of pantry staples, including oats, peanut butter, and banana. It’s a great smoothie to have along your weight loss journey, serving as a filling breakfast option during busy mornings.

If you are not a fan of oatmeal but want enjoy the health benefits of oats, blending them into a smoothie is a great way to do that. Oats offer protein, fiber, and complex carbohydrates, and some studies indicate that they may aid digestion and benefit heart health. Don’t worry about the oats making the smoothie taste too dry or grainy. While they may add a slightly grainy texture to the smoothie, the creaminess of the banana and peanut butter make this smoothie very enjoyable to drink. To make the smoothie extra creamy and almost milkshake-like, make sure to peel, slice, and freeze the bananas overnight. Frozen bananas are the ticket to the perfect smoothie!

When it comes to which oats to add to this smoothie, you should choose rolled oats or quick oats. Both varieties are great because they are soft and chewy, therefore they blend easily. Do not use steel cut oats, unless you want an unpleasant smoothie drinking experience. Because oats are great sources of fiber, they help fill you up and keep you from snacking between meals. That’s great news for your weight loss efforts!

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Even if you don’t adhere to a vegan diet, knowing how to make a great bowl of oatmeal is a skill you should have. The sad reality is that many people rely on sugary packets of flavored oatmeals. In reality, those little packets are not really oatmeal; rather, they are concoctions of sugar and processed ingredients. Oatmeal doesn’t have to be a bowl of sugar, but it doesn’t have to be a bland bowl of fiber either.

Oatmeal is a fiber-rich breakfast option that helps you sustain energy until your next meal. The nutritional content may vary depending on what you add to your bowl of oats. This recipe, for example, contains a mixture of rolled oats, cinnamon, banana, chia seeds, and the non-dairy milk of your choice. You can incorporate other nourishing ingredients like almond butter or peanut butter, fresh banana slices, blueberries, and chopped almonds as toppings.

The great thing about this nutritious breakfast bowl is that you don’t have to add additional sweetener like agave or maple syrup. The mashed banana that you incorporate into the oatmeal provides natural sweetness. Just make sure the banana is nice and yellow with some brown spots because that will lend a sweeter flavor to the oatmeal. Lastly, no matter what non-dairy milk you decide to use, make sure that it is unsweetened. Almond milk and oat milk work great in this recipe, but you can use cashew milk or macadamia nut milk if you prefer those options.

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This colloidal oatmeal body butter may be the best skin-softening and moisturizing butter to date! It is rich in three different butters: shea butter, mango butter, and hokum butter. Despite being rich in these natural butters, this body butter applies easily to the skin without feeling heavy. Plus, the subtle amount of lavender essential oil gives this body butter a relaxing scent and extra skin-soothing properties. 

What Is A Body Butter?

A homemade body butter is a nutrient-dense cream that consists of natural oils and butters that nourish and protect the skin. It is not a lotion; rather, a body butter gives your skin a dewy glow and non-greasy finish. At room temperature, a body butter should be semi-solid, compared to a lotion that is almost always thicker. Lotions typically contain artificial scents and other chemicals, whereas a homemade body butter contains natural, unrefined ingredients. For more information about some of the key ingredients in this body butter, continue reading. 

Kokum Butter

Derived from the seeds of the kokum tree, kokum butter has a gray or pale yellow tint and is very rich in stearic acid, a type of saturated fat. This fat’s chemical structure allows kokum butter to remain solid at room temperature. Kokum butter can be used to improve the moisture content of almost every part of the body, including the feet, lips, skin, scalp, and hair. It is quite light and it is a powerful emollient and moisturizing agent. One study found that kokum butter was able to significantly improve symptoms of cracked heels after applying it twice daily for 15 consecutive days. More research is necessary on this butter, but initial research is very promising, and researchers are interested in the antimicrobial and anti-inflammatory properties. 

Mango Butter

Mango butter is slightly less popular than cocoa and shea butters, but it comes with a wide range of health benefits. It exhibits a subtle scent and, just like kokum butter, is very lightweight and slickly smooth. Mango butter is an excellent source of vitamin A, an antioxidant that stimulates the skin’s natural renewal process. Vitamin A encourages the skin to produce new, healthy skin cells. Mango butter is highly moisturizing as well, improving the overall texture and elasticity of the skin. Do you suffer from dry, itchy, or inflamed skin? Mango butter may provide the necessary nourishment that your skin needs to ease inflammatory skin conditions. 

Colloidal Oatmeal

For centuries, colloidal oatmeal has been a natural remedy for dry, irritated skin. It is made by grinding oat grain into a fine powder. Considered an emollient, colloidal oatmeal is a substance that softens the skin because it contains fats, minerals, and other skin-nourishing nutrients. Studies confirm that colloidal oatmeal boasts impressive antioxidants and anti-inflammatory properties that fight oxidative stress on the skin. One study found that colloidal oatmeal has a unique chemical structure that reduces cytokines, proteins that cause inflammation, on the skin. People with eczema and other inflammatory skin conditions can help manage symptoms, including flare-ups, with colloidal oatmeal. Similarly, colloidal oatmeal can soothe general dryness or irritation. 

DIY Colloidal Oatmeal Body Butter

Ingredients:

• 1.5 ounces shea butter
• 0.5 ounces kokum butter
• 0.4 ounces mango butter
• 1.5 ounces sweet almond oil
• 0.1 ounce vitamin E oil
• 1.5 tablespoons colloidal oatmeal
• 4 drops lavender essential oil

Instructions:

• Add the shea butter, kokum butter, and mango butter to a microwave-safe container and melt these butter in the microwave in 30-second intervals. It should take about a minute and a half to fully melt the butters. 
• Pour the melted butter mixture into a mixing bowl and add the sweet almond oil and vitamin E oil. Use a spatula to mix up the ingredients, cover the bowl, and then place in the refrigerator for 45 minutes to an hour. 
• Remove from the fridge and add the colloidal oatmeal and lavender essential oil. Using a hand mixer, whip the mixture until it is light and fluffy. 
• Spoon the whipped butter into several glass jars and store them in a cool, dark place. You should be able to fill two four-ounce jars or one eight-ounce jar.

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Over the past half-century, type 2 diabetes cases in the United States have steadily increased. According to historical evidence, just 1% of American adults had the disease in 1958. By 2020, that number increased to 13%, which accounts for about 34 million people. It is a very serious health problem that needs to be addressed. 

One of the key tools that physicians use to manage or prevent diabetes in patients is the glycemic index (GI), which indicates the impact of carbohydrate-containing foods on blood glucose levels. The sale, which was developed in 1981, uses a one to 100 scale. Many people believe the GI scale to be a metric for health nutrition. Glucose, or sugar, has a GI of 100, and other foods fall somewhere on the scale. The number corresponds to how much a food will spike blood sugar levels in comparison to glucose. In practice, it looks like:

• Low GI foods: Foods (assigned values from one to 55) that cause a slow and steady release of glucose into the bloodstream.
• Medium-GI foods: These range from 56-69
• High-GI foods: These rapidly spike blood sugar and crashes in blood sugar levels follow. They rank 70 and higher. 

The Problem With The GI Scale

The use of this 40-year-old scale has become controversial among scientists and medical practitioners. GI index ignores several factors that determine how quickly the body digests and absorbs carbohydrates. Other key omissions include how foods are grown, stored, manufactured, and stored. The scale also doesn’t take food combinations and serving sizes into account. The main consideration that experts use is that high-GI foods are less optimal for diabetics, but low-GI foods are optimal. Understanding how foods affect blood sugar is useful, regardless of your diabetic status. The GI scale doesn’t account for other critical factors, and the four reasons below indicate why the scale isn’t the most useful tool for blood sugar-friendly foods.

The GI Of Foods Is Subject To Change

There are a few variables that can modify a food’s GI. Preparation or natural processes, such as the ripening of a fruit, can change the GI of a food. The riper a banana gets, the higher the GI goes. Rice, for example, is an example of a food that has a higher GI when freshly prepared. Once the rice cools and you reheat it, however, the GI decreases. This has to do with the formation of resistant starch in cooked, then cooled carbs. 

Portion Sizes Aren’t Considered

It’s no secret that portion sizes in America are quite excessive. The GI scale doesn’t consider how much food people eat in one sitting. GI values were assigned to foods based on a serving of a food that contained 50 grams of carbohydrates. This serving size makes sense for some foods, for example, a cup of cooked white rice that has a GI of about 73 and you get 50 grams of carbs from it. That is a reasonable portion of rice, but the problem lies in how foods differ.

In order to hit 50 grams of carbs from rice milk, which has a GI of 86, you would have to drink four whole cups. Most people don’t consume a quart of rice milk in one sitting, so the drink’s GI may not be meaningful. Portion sizes reveal a more accurate picture of how specific foods impact blood sugar during a meal. That is why the glycemic load was created. Unlike GI, the glycemic load accounts for the glycemic index and the portion of the food you eat. Watermelon, for example, is high on the GI scale at 76, but it is low in terms of the glycemic load of eight, when you consider the portion size. 

Some High-GI Foods Are Very Nutritious

If you only focus on the GI of a food, you are most likely overlooking other key nutrients that it offers. High-glycemic foods, such as whole grains like oats, contain beneficial fiber that acts as a physical barrier that slows the release of sugar into the bloodstream. Even though a banana may have a higher GI, it also contains potassium, magnesium, fiber, vitamin C, and vitamin B6. Now, the pendulum also swings the other way. Not all foods that have lower GI numbers are optimal choices for your health. Potato chips, for example, have a lower GI than a bowl of oatmeal and sweet potatoes. Those potato chips are rich in saturated and trans fats, excess sodium, and other processed ingredients, whereas the oatmeal and sweet potatoes contain more nutrients, less fat, and more fiber. 

It Focuses On One Macronutrient

In addition to GI’s other shortcomings on this list, the final one is that it focuses on a singular macronutrient: carbohydrates. The GI scale doesn’t look at the complete nutritional profile of a meal. People tend to eat carbs like potatoes or rice with other foods, not on their own. If you pair starches with other foods like lean protein sources and green vegetables, for example, you mitigate how quickly the body digests those starches. That means that the time it takes to raise blood sugar levels is much slower. Eating carbohydrates on their own can spike blood sugar levels in a much more dramatic way than if you consume them with healthy fats, fiber, and lean protein. Approximations of a full meal’s GI are often 50% over the actual value, according to researchers. 

The GI scale is very subjective and nuanced, and learning to consider other factors of nutrition can be highly beneficial. Don’t simply look at food through the GI lens because it may cause you to focus on the wrong foods.

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