Understanding the Glycemic Index: Fuelling Brain Health and Focus at Any Age
By Rhianna Kwan, CNP | growingmindsnutrition.com
Whether you're packing a lunchbox, powering through a workday, or managing ADHD symptoms, the foods you eat play a big role in your focus, energy, and mental clarity. At Growing Minds Nutrition, I specialize in brain health and whole-body wellness. One of the most helpful tools I share with clients of all ages is the glycemic index (GI)—a simple way to understand how carbohydrates affect your blood sugar, mood, and cognitive performance.
Let’s break it down and learn how choosing the right types of carbohydrates can support steady energy, better focus, and long-term health—whether for kids, teens, or adults.
What is the Glycemic Index?
The glycemic index ranks carbohydrate foods (0-100) based on how quickly they raise blood sugar:
Low GI (55 or less): Slow energy release (e.g., quinoa).
Medium GI (56-69): Moderate impact (e.g., sweet potatoes).
High GI (70+): Fast spikes, crashes (e.g., white bread).
Low and medium GI foods provide steady energy, reducing brain fog and irritability, ideal for those with ADHD or focus challenges.
Examples of GI Foods
Low GI (55 or less)
Vegetables: Broccoli, spinach, carrots
Fruits: Apples, berries, pears
Whole Grains: Quinoa, steel-cut oats, barley
Legumes: Lentils, chickpeas, black beans
Nuts/Seeds: Almonds, hemp seeds
Recipes: Walnut & Dark Chocolate Energy Bites (oats, walnuts, 70%+ dark chocolate)
Medium GI (56-69)
Grains: Brown rice, couscous
Fruits: Pineapple, ripe bananas
Starchy Vegetables: Sweet potatoes, corn
Dairy Alternatives: Unsweetened almond milk
Recipes: 5-Minute Brain Boosting Blueberry Smoothie (berries, almond milk)
High GI (70+)
Processed Snacks: Chips, crackers
Sugary Treats: Soda, candy, cookies
Refined Grains: White bread, instant oatmeal
Some Fruits: Watermelon
Recipes: Chickpea Chocolate Chip Cookies (chickpeas, maple syrup)
Why GI Matters for Everyone
Sustained Energy for Work, School & Play
Low GI foods like oatmeal or quinoa release glucose slowly, providing long-lasting energy. This helps reduce afternoon slumps or post-lunch brain fog.Improve Focus & Mood
Spikes and crashes from high GI foods can cause irritability and poor concentration in both kids and adults. Balancing your plate with low-to-medium GI foods helps maintain stable blood sugar and clearer thinking—especially helpful for those with ADHD or anxiety.Better Nutrient Density
Low GI foods are often richer in nutrients like fiber, vitamins, and minerals that support everything from digestion to cognitive function and emotional regulation.
How to Use Low & Medium GI Foods
Breakfast
Swap sugary cereals for steel-cut oats with berries and hemp seeds.
Lunchboxes
Use whole-grain wraps or chickpea pasta instead of white bread. Include carrot sticks with hummus, avoiding chips (per Health Hub Grocery List).
Snacks
Choose low GI options like Walnut & Dark Chocolate Energy Bites or Chocolate Protein Muffins.
Dinner (Kid-Friendly/Picky Eater Example)
Serve Veggie-Packed Mac and Cheese with chickpea/lentil pasta.
Tips
Combine Foods: Pair high GI foods (e.g., Chickpea Chocolate Chip Cookies) with low GI options (e.g., hemp seeds) to moderate blood sugar.
Plan Ahead: Prep low GI meals/snacks to avoid processed foods.
Involve Kids: Let kids help make Veggie-Packed Mac and Cheese to learn about brain-boosting foods.
Conclusion
Understanding the glycemic index can help you or your family stay energized, focused, and mentally sharp. Whether you're supporting a child with ADHD, navigating adult attention challenges, or simply want to avoid the dreaded mid-afternoon crash, low and medium GI foods can make a real difference.
Explore the Growing Minds Recipes page for GI-friendly ideas, or check out 1:1 coaching to get personalized guidance tailored to your goals—whether for yourself or your child.
