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Croissants and pastries have become staples in breakfast routines and coffee breaks around the world. Their buttery, flaky texture and delicious taste make them irresistible treats for many people. However, beneath their appealing exterior lies a significant nutritional concern that deserves careful consideration: their high glycemic load and its impact on overall health. Understanding how these beloved baked goods affect your body can empower you to make more informed dietary choices and maintain better long-term health outcomes.
Understanding Glycemic Load and Its Importance
Glycemic load (GL) is a crucial nutritional metric that measures how quickly and significantly a food raises blood sugar levels after consumption. Unlike the glycemic index, which only considers the quality of carbohydrates, glycemic load considers both quality and quantity by multiplying the GI by the amount of carbohydrates in a serving, then dividing by 100, providing a more accurate picture of a food’s impact on blood sugar.
A typical croissant has a glycemic index of 70, placing it in the high GI category, which means croissants can cause a rapid spike in blood glucose levels. More concerning is that croissants have a glycemic index of 70 and a glycemic load of 21.7, indicating a substantial impact on blood sugar when consumed. Some sources report a croissant’s glycemic load (GL) is around 12.6, considering both the GI and typical serving size, suggesting a substantial impact on blood sugar when consumed.
When you consume foods with a high glycemic load, your body experiences rapid increases in blood glucose levels. This triggers your pancreas to release large amounts of insulin to help cells absorb the glucose. Over time, this pattern can lead to serious metabolic consequences that affect multiple aspects of your health.
The Nutritional Composition of Croissants and Pastries
A single plain croissant contains approximately 250 calories, 12 grams of fat (6 of which are saturated), 35 grams of carbohydrates and 5 grams of protein. While this might not seem excessive at first glance, the quality of these nutrients matters significantly.
Refined Flour: The Primary Culprit
Croissants have a high glycemic index due to the presence of maida (refined flour). When refined white flour is made, companies remove the bran and the germ, leaving only that starchy endosperm, which makes it more shelf-stable, but results in a big nutrient loss. This processing strips away essential fiber, vitamins, and minerals that would otherwise slow down digestion and provide nutritional benefits.
The very high glycemic index of white flour spikes insulin levels without providing nutritional fuel, and in the human body carbohydrates are converted to sugars so an excess of white flour causes increased insulin resistance. This creates a problematic cycle where your body becomes less responsive to insulin over time, requiring more of the hormone to achieve the same effect.
Sugar Content and Its Effects
While many people consider croissants to be savory pastries, nearly all recipes include at least some sugar, which is crucial for the yeast’s fermentation, resulting in the croissant’s signature light and flaky texture. However, commercial and specialty versions often have considerably more added sugar and calories due to fillings or toppings.
Consuming croissants typically leads to a rapid increase in blood glucose levels due to the refined flour and added sugars present in most croissant recipes. Blood sugar levels usually peak within 1-2 hours after eating a croissant, though the exact response varies based on individual metabolism and overall meal composition.
Fat Content Considerations
The butter in croissants increases the insulin response and affects blood glucose levels. While the high fat content does slow digestion somewhat compared to pure carbohydrates, it also contributes to the caloric density of these pastries. Croissants are high in fat, thanks to all that butter, with about half of it being saturated fat, which is something to keep an eye on if you’re managing cholesterol.
Comprehensive Health Risks of High Glycemic Foods
Regular consumption of foods with high glycemic loads like croissants and pastries can contribute to a cascade of health problems that extend far beyond simple weight management concerns.
Type 2 Diabetes and Insulin Resistance
The hyperglycemic and hyperinsulinemic effects of refined flour can cause severe blood sugar swings, which over time can significantly increase the risk of chronic diseases such as type 2 diabetes and cardiovascular disease. When you repeatedly consume high glycemic foods, your cells become less responsive to insulin’s signals, a condition known as insulin resistance.
One possible explanation for the relationship between sugar and diabetes is that high levels of sugar cause your pancreas to produce more insulin, and having high levels of insulin in your body over a long time can make your body less sensitive to this sugar regulating hormone. This creates a vicious cycle where your body needs to produce increasingly more insulin to manage blood sugar levels, eventually potentially leading to type 2 diabetes.
Weight Gain and Obesity
Though tasty, croissants contribute to weight gain and can spike your glucose levels. Consuming large amounts of refined sugar, especially in the form of sugary beverages, has consistently been linked to obesity and excess belly fat, a risk factor for conditions like diabetes and heart disease.
Croissants are high in calories and fat, which can lead to weight gain, and carrying extra weight makes diabetes management trickier and ups your risk for heart disease. The combination of refined carbohydrates and high fat content makes these pastries particularly problematic for weight management.
Cardiovascular Disease
The relationship between high glycemic foods and heart health is multifaceted. One of the most significant contributors to high blood pressure (hypertension) is insulin resistance, and the consumption of refined carbohydrates can disrupt the relationship between glucose and insulin and ultimately could lead to the development of high blood pressure or worsen existing hypertension.
Additionally, there’s usually a fair bit of salt (sodium) in croissants, and too much sodium can bump up your blood pressure, putting more strain on your heart and blood vessels. The saturated fat content also contributes to elevated cholesterol levels, further increasing cardiovascular risk.
Energy Fluctuations and Metabolic Effects
Foods with a high glycemic index cause blood sugar to rise quickly, and the spike usually gives a quick sense of energy, but can then cause a decrease in energy that feels like being tired or sleepy. This roller coaster effect can significantly impact your daily productivity and overall quality of life.
These energy crashes occur because the rapid spike in blood sugar triggers an equally rapid insulin response, which can cause blood sugar to drop below baseline levels. This leaves you feeling fatigued, irritable, and often craving more high-glycemic foods to restore energy levels, perpetuating an unhealthy cycle.
Inflammation and Chronic Disease
Inflammation in the body causes a whole host of diseases, including diabetes and heart disease, and evidence indicates that refined grains can boost levels of inflammatory markers in our blood, though diets low in the glycemic index can reduce these inflammatory markers.
Research indicates that refined flour significantly increases the risk for many health conditions, including weight gain and obesity, metabolic syndrome, diabetes, hypertension, heart disease, cognitive decline, food addiction, depression, cancer, and acne. This extensive list underscores the far-reaching consequences of regularly consuming high glycemic foods.
Mental Health Implications
High intake of processed sugars can contribute to problems with brain function, memory, and even anxiety and depression. The connection between diet and mental health is increasingly recognized by researchers and healthcare professionals.
One study showed that men who had 67 grams or more of daily added sugar in their food and drink were 23% more likely to develop depression than men who ate less than 40 grams of sugar each day, with researchers suggesting that chronic inflammation, insulin resistance, and impacts on how your body processes dopamine could all be effects of processed sugar that contribute to mental health conditions.
Special Considerations for People with Diabetes
For individuals managing diabetes, croissants and pastries present particular challenges. Due to their refined carbohydrates and high glycemic index, croissants can cause a rapid spike in blood sugar, and individuals with diabetes should consume them sparingly, control portion sizes, and choose plain over sweetened varieties.
Croissants can raise your blood sugar and should be eaten with caution or in small amounts, as they have a medium glycemic index, which means they can affect your glucose levels more than some other breakfast choices. The high carbohydrate content and moderate glycemic index can lead to significant blood sugar spikes, particularly problematic for those with diabetes.
Croissants are loaded with refined carbs, which can spike your blood sugar, and if you eat them often, your levels might get harder to manage, raising your risk for diabetes complications. This makes it especially important for people with diabetes to carefully consider whether and how often to include these foods in their diet.
Factors That Influence Glycemic Response
Not all croissants affect blood sugar identically. Several factors can influence how your body responds to these pastries.
Ingredient Variations
The glycemic index of a croissant can vary depending on the ingredients used; for instance, adding more butter or sugar can increase the GI, while using whole grain flour instead of refined flour can lower the glycemic index, making it a slightly better option for maintaining steady blood sugar levels.
Croissants from different regions can have varying glycemic indexes due to differences in recipe and preparation methods; for example, a traditional French croissant might have a different GI compared to a North American version, as the amount of butter, sugar, and type of flour used can differ significantly.
Preparation Methods
The baking temperature can affect the glycemic index of croissants, as higher baking temperatures can cause more rapid caramelization of sugars on the crust, potentially increasing the GI, while lower baking temperatures with longer baking times might result in a more moderate GI.
Interestingly, there is an assumption that croissants that are already cold can reduce blood sugar spikes because there is a change in starch structure, where some of the starch can turn into resistant starch that is more difficult for the body to digest. However, in croissants, this effect is very small because the amount of starch that can turn into resistant starch is very limited, so cooling the croissant does not make a significant difference to the blood sugar response.
Individual Metabolic Differences
Individual responses to foods can vary, as factors such as ripeness, cooking methods, and food combinations can affect the GI of a meal. Your personal insulin sensitivity, activity level, overall diet quality, and genetic factors all play roles in how your body processes high glycemic foods.
Effective Strategies to Limit Consumption
Reducing your intake of croissants and pastries doesn’t necessarily mean eliminating them entirely. Instead, adopting strategic approaches can help you enjoy these foods occasionally while minimizing their negative health impacts.
Portion Control
One of the simplest yet most effective strategies is controlling portion sizes. The key lies in portion and food combinations, like eating croissants in smaller amounts and combining them with foods rich in protein and fiber, which can help reduce blood sugar spikes.
Consider sharing a croissant with someone else or cutting it in half and saving the rest for another day. This approach allows you to enjoy the taste without consuming the full glycemic load in one sitting.
Strategic Food Pairing
Pairing croissant with foods that have low glycemic indexes and are high in fiber can help mitigate blood sugar spikes. Pairing croissants with protein or fiber-rich foods can help mitigate their impact on blood glucose.
If you eat a croissant with a little protein, think cheese or eggs, it will have a better effect on your blood sugar, and if you pay attention to your blood sugar, reduce the portion of the croissant. The protein and fat from eggs or cheese slow down the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar rather than a sharp spike.
Combining wheat flour with protein, healthy fats, and fiber-rich foods can help mitigate its effects on blood sugar by slowing down digestion and absorption. Consider adding avocado, nuts, or Greek yogurt alongside your pastry to create a more balanced meal.
Frequency Reduction
If you have diabetes, it’s probably best not to make croissants a daily thing, and enjoy them occasionally to keep risks lower. This advice applies to everyone concerned about metabolic health, not just those with diagnosed diabetes.
Instead of having a croissant every morning, consider reserving them for special occasions or weekend treats. This approach allows you to maintain the pleasure of enjoying these foods without the cumulative health risks associated with regular consumption.
Timing Considerations
When you consume high glycemic foods can also matter. Eating a croissant after physical activity, when your muscles are more insulin-sensitive and can readily absorb glucose, may result in a less dramatic blood sugar spike than consuming one while sedentary.
Additionally, avoiding high glycemic foods on an empty stomach can help. Starting your meal with protein, healthy fats, or vegetables before eating a croissant can slow the overall glycemic response of the meal.
Healthier Alternatives to Traditional Croissants and Pastries
If you’re looking to reduce your consumption of traditional croissants and pastries, numerous alternatives can satisfy your cravings while providing better nutritional profiles.
Whole Grain Options
Replacing refined flour with whole grain flour can significantly improve the nutritional profile of croissants, as whole grains have a lower glycemic index, which helps stabilize blood sugar levels. For diabetics, choosing whole grain wheat flour over refined wheat flour can be a better option due to its higher fiber content, as fiber helps in slowing down the absorption of sugar, preventing spikes in blood glucose levels.
Look for bakeries that offer whole grain croissants or pastries made with alternative flours. While these may still be treats rather than everyday foods, they provide more nutrients and have a gentler impact on blood sugar levels.
Low-Carb Alternatives
Coconut Flour Pancake provides a low-carb alternative with a lower glycemic index, reducing blood sugar spikes. Almond Flour Biscuit is lower in carbs and higher in healthy fats, helping maintain stable blood glucose levels, while Coconut Flour Pancake provides a low-carb alternative with a boost of fiber, aiding in slower glucose absorption.
These alternatives use nut-based or coconut-based flours that are naturally lower in carbohydrates and higher in protein and healthy fats. While they have different textures and flavors than traditional croissants, many people find them satisfying substitutes once they adjust to the taste.
Protein-Rich Breakfast Options
Whole grain croissants or those with reduced sugar and healthier fats are better alternatives for diabetics, and other options include multigrain bread, whole grain muffins, or veggie wraps, as these alternatives provide more fiber and nutrients, supporting better blood sugar management.
Consider replacing your morning croissant with eggs, Greek yogurt with nuts and berries, or a vegetable omelet. These protein-rich options provide sustained energy without the blood sugar roller coaster associated with refined carbohydrates.
Homemade Modifications
Making croissants at home allows for greater control over ingredients: use whole grain flour instead of white flour, substitute traditional sugar with natural sweeteners and incorporate fiber-rich ingredients like flaxseed or chia seeds, and replace some butter with almond butter or other healthy fats.
Incorporating sweeteners like stevia or monk fruit instead of sugar can reduce the glycemic load. While homemade versions require more effort, they allow you to enjoy the experience of eating a croissant-like pastry while significantly improving its nutritional profile.
Understanding Food Labels and Making Informed Choices
When purchasing croissants and pastries from stores or bakeries, understanding how to evaluate their nutritional content is essential for making informed decisions.
Reading Nutrition Labels
For commercially packaged croissants, always check the nutrition label, and for bakery items, you can often ask the baker or refer to their website for nutritional information. Pay particular attention to the total carbohydrate content, sugar content, fiber content, and serving size.
Look for products with higher fiber content (at least 3 grams per serving) and lower added sugar. Be aware that the serving size listed on the package may be smaller than the actual pastry you’re consuming, so you may need to adjust the nutritional values accordingly.
Hidden Sugars
Sugar appears on ingredient lists under many different names, including high fructose corn syrup, dextrose, maltose, sucrose, and various syrups. Most store-bought varieties are loaded with added sugars to enhance their flavor profile. Learning to identify these various forms of sugar can help you make better choices.
Comparing Products
When compared to other baked goods, croissants are often higher in calories and fats but may not always provide the same level of nutrients; for example, whole grain bread may offer more fiber and essential vitamins, supporting better glycemic control, while pastries like muffins or scones can vary widely, but many are comparable in their high sugar and fat content.
When choosing between different breakfast options, consider not just calories but the overall nutritional package, including fiber, protein, vitamins, and minerals. A food that keeps you satisfied longer and provides steady energy is generally a better choice than one that causes rapid blood sugar fluctuations.
The Role of Overall Diet Quality
While limiting high glycemic foods like croissants and pastries is important, it’s equally crucial to consider your overall dietary pattern. No single food determines your health outcomes; rather, it’s the cumulative effect of your regular eating habits.
The Context of Carbohydrate Quality
The Kitavan islanders of Papua New Guinea obtain approximately 60 to 70 percent of their total energy intake from carbohydrates yet do not suffer from type 2 diabetes, obesity, or any of the other chronic diseases associated with Western civilization, because the carbohydrates these people eat are of a much higher quality than those consumed by the average American, as hunter-gatherer societies obtain carbohydrates primarily from tubers and fruits, which contain carbohydrate bound up in the fibrous cell walls of plants, and these fiber-walled cells largely remain intact during cooking, giving the foods a low carbohydrate density that supports commensal gut microbiota and healthy metabolic function.
This demonstrates that carbohydrates themselves aren’t inherently problematic; rather, it’s the highly processed, refined forms found in croissants and pastries that cause metabolic issues.
Building a Balanced Diet
Focus on building your diet around whole, minimally processed foods including vegetables, fruits, whole grains, lean proteins, and healthy fats. When these nutrient-dense foods form the foundation of your eating pattern, occasional treats like croissants have less impact on your overall health.
To reduce intake, focus on replacing processed foods with whole, nutrient-dense options, choose whole grains over refined flour, use natural sweeteners like fruit in moderation, and be mindful of hidden sugars in packaged foods.
The Importance of Fiber
When you eat whole fruits, which are relatively high in natural sugar, the presence of fiber significantly influences the metabolic response, as fiber slows down sugar release and absorption minimizing blood sugar spikes. This principle applies broadly: increasing your overall fiber intake from vegetables, fruits, legumes, and whole grains can help buffer the effects of occasional high glycemic foods.
Whole grains are packed with fiber, which helps to keep us regular and eliminate unwanted toxins through our bowel movements, and when we eat refined white flour, we aren’t receiving those digestive benefits, as studies also show that whole grains can impact our gut microbiota, helping us produce essential short chain fatty acids that nourish the colon and our microbiome.
Practical Tips for Reducing Croissant and Pastry Consumption
Changing eating habits can be challenging, especially when it involves foods you genuinely enjoy. These practical strategies can help make the transition easier and more sustainable.
Gradual Reduction
Rather than eliminating croissants and pastries completely and immediately, consider a gradual reduction approach. If you currently eat them daily, try reducing to every other day, then twice weekly, and eventually to occasional treats. This gradual approach is often more sustainable than abrupt elimination.
Find Satisfying Substitutes
Identify what you most enjoy about croissants and pastries. Is it the buttery flavor? The flaky texture? The ritual of having something special with your morning coffee? Once you understand what you’re truly craving, you can find healthier alternatives that satisfy those same desires.
For example, if you love the buttery richness, try whole grain toast with almond butter. If you enjoy the ritual, create a new morning routine around a healthier breakfast option that you prepare with the same care and attention.
Plan Ahead
Many people reach for croissants and pastries out of convenience when they’re rushed or unprepared. Planning your meals and having healthy breakfast options readily available can significantly reduce impulse purchases of high glycemic foods.
Prepare overnight oats, hard-boiled eggs, or breakfast egg muffins in advance so you have quick, nutritious options available even on busy mornings.
Mindful Eating
When you do choose to eat a croissant or pastry, practice mindful eating. Sit down, eliminate distractions, and truly savor each bite. This approach often leads to greater satisfaction from smaller portions and helps you recognize when you’re eating out of habit rather than genuine desire.
Environmental Modifications
Make your environment support your health goals. If you regularly pass a bakery on your way to work, consider taking a different route. Don’t keep croissants and pastries in your home as everyday items. Making these foods less accessible reduces the likelihood of consuming them frequently.
Social Situations
Social gatherings often feature pastries and baked goods. Plan ahead for these situations by eating a protein-rich snack before attending, so you’re not hungry and less likely to overindulge. Alternatively, allow yourself to enjoy a small portion without guilt, recognizing that occasional treats in social contexts are part of a balanced life.
Monitoring Your Body’s Response
Everyone’s body responds differently to foods. Paying attention to how you feel after eating croissants and pastries can provide valuable personal data to guide your choices.
Recognizing Blood Sugar Symptoms
Learn to recognize the signs of blood sugar fluctuations in your own body. Common symptoms of blood sugar spikes and crashes include sudden energy surges followed by fatigue, difficulty concentrating, mood changes, increased hunger shortly after eating, and cravings for more sweets or carbohydrates.
If you consistently experience these symptoms after eating croissants or pastries, it’s a clear signal that these foods are significantly impacting your blood sugar regulation.
Continuous Glucose Monitoring
For those particularly concerned about blood sugar management, continuous glucose monitors (CGMs) are increasingly available to non-diabetics. These devices provide real-time feedback about how different foods affect your blood sugar levels, allowing you to make highly personalized dietary decisions.
Working with Healthcare Professionals
Always consult a healthcare provider for personalized medical advice. If you have concerns about your blood sugar levels, weight, or metabolic health, working with a doctor, registered dietitian, or certified diabetes educator can provide personalized guidance based on your individual health status and goals.
Regular health screenings including fasting glucose, hemoglobin A1C, and lipid panels can help you track how your dietary changes are affecting your metabolic health over time.
The Bigger Picture: Metabolic Health
Understanding the impact of croissants and pastries on your health is part of a larger conversation about metabolic health—your body’s ability to efficiently process and use energy from food.
Metabolic Syndrome
Metabolic syndrome is a cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels that occur together and increase your risk of heart disease, stroke, and type 2 diabetes. Regular consumption of high glycemic foods contributes to the development of metabolic syndrome.
While the U.S. dietary guidelines recommend switching out refined grain products for whole grains to reduce the risk of metabolic syndrome and type 2 diabetes, research indicates that this change leads only to minute improvements in blood sugar, and a far more effective strategy for managing blood sugar is to remove grains from the diet altogether, thereby inhibiting the development of an inflammatory gut microbiota and the insulin resistance and metabolic dysfunction with which it is associated.
Long-Term Health Outcomes
High consumption of both refined flour and sugar increases the risk of chronic health conditions, including obesity, type 2 diabetes, heart disease, and certain cancers. These aren’t just abstract risks; they represent real impacts on quality of life, longevity, and healthcare costs.
Making dietary changes now, even small ones, can significantly influence your health trajectory over the coming years and decades. The cumulative effect of choosing lower glycemic foods most of the time adds up to substantial health benefits.
Cultural and Psychological Aspects of Food Choices
Food is never just about nutrition. It carries cultural significance, emotional connections, and social meaning. Acknowledging these aspects is important when making dietary changes.
Cultural Traditions
Croissants are deeply embedded in French culture and have been adopted into breakfast traditions worldwide. Pastries often play roles in celebrations, holidays, and family gatherings. Completely eliminating these foods might feel like losing important cultural or family connections.
The goal isn’t to abandon cultural traditions but to find balance. You can honor cultural food traditions by reserving special pastries for actual special occasions rather than making them everyday foods.
Emotional Eating
Many people turn to comfort foods like pastries during times of stress, sadness, or boredom. If you find yourself frequently eating croissants or pastries for emotional reasons rather than physical hunger, addressing the underlying emotional needs may be more effective than simply trying to restrict the food.
Developing alternative coping strategies for stress and difficult emotions—such as exercise, meditation, talking with friends, or engaging in hobbies—can reduce emotional eating patterns.
Avoiding Restriction Mentality
Labeling foods as completely “forbidden” can sometimes backfire, leading to feelings of deprivation and eventual binge eating. A more balanced approach recognizes that all foods can fit into a healthy diet in appropriate amounts and frequencies.
While it’s best to avoid high-carb foods like croissants regularly, an occasional treat can be managed by balancing with low-carb, high-fiber foods and monitoring your blood sugar closely. This perspective allows for flexibility and enjoyment while still prioritizing health.
Moving Forward: Creating Sustainable Change
Lasting dietary changes come from developing new habits and perspectives rather than relying on willpower alone. Here are strategies for creating sustainable change in your relationship with croissants and pastries.
Set Realistic Goals
Rather than vowing to never eat a croissant again, set specific, measurable, achievable goals. For example: “I will limit croissants to once per week” or “I will pair any pastry I eat with a protein source.” These concrete goals are easier to follow and measure than vague intentions to “eat healthier.”
Track Your Progress
Keeping a food journal, even for a short period, can reveal patterns you might not otherwise notice. You might discover that you eat pastries more frequently than you realized, or that certain situations trigger cravings. This awareness is the first step toward change.
Celebrate Non-Scale Victories
Health improvements extend beyond weight loss. Notice and celebrate other positive changes such as more stable energy levels throughout the day, improved mood, better sleep, reduced cravings, or improved blood work results. These victories reinforce your motivation to continue making healthy choices.
Build a Support System
Share your health goals with friends and family who can support your efforts. Having accountability partners makes it easier to stick with dietary changes. Consider joining online communities or local groups focused on healthy eating or blood sugar management.
Practice Self-Compassion
Dietary changes rarely follow a perfect linear path. If you eat more croissants than you intended one week, treat it as information rather than failure. Reflect on what triggered the choice, what you can learn from it, and how you’ll approach similar situations differently in the future. Then move forward without guilt or self-criticism.
Conclusion: Balancing Enjoyment and Health
Croissants and pastries can be delicious treats, but their high glycemic load and refined ingredients make them problematic choices for regular consumption. The evidence clearly shows that frequent intake of these foods contributes to blood sugar dysregulation, insulin resistance, weight gain, cardiovascular disease, and numerous other health concerns.
However, this doesn’t mean you must eliminate them entirely from your life. The key is finding a sustainable balance that allows for occasional enjoyment while prioritizing nutrient-dense, lower glycemic foods most of the time. By understanding how these foods affect your body, implementing strategic eating practices like portion control and food pairing, choosing healthier alternatives when possible, and maintaining an overall high-quality diet, you can protect your metabolic health while still enjoying life’s culinary pleasures.
Remember that small, consistent changes accumulate into significant health improvements over time. Whether you’re managing diabetes, trying to lose weight, or simply optimizing your overall health, limiting your consumption of croissants and pastries is a meaningful step toward better metabolic health and long-term wellbeing.
For more information on managing blood sugar through diet, visit the American Diabetes Association or consult with a registered dietitian who can provide personalized guidance based on your individual health needs and goals. The Harvard T.H. Chan School of Public Health Nutrition Source also offers evidence-based information on healthy eating patterns and glycemic load.