Question:

Which foods are considered high glycemic foods?

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Which foods are considered high glycemic foods?


The glycemic index refers to foods that have a greater impact on blood sugar levels. Some foods that have a HIGH GLYCEMIC INDEX include: White bread and rolls, chips, corn chips, pretzels, rice cakes, donuts, puffed wheat cereals, waffles, low-fat sugary candy, rice, highly refined pasta, syrup and other highly refined, low fiber foods. All foods can fit into a healthful diet, as long as you eat a variety of foods that contain healthy fats, and soluble and insoluble fiber. Example: If you eat a slice of white bread, but add a Tbsp of peanut butter to it, the peanut butter takes longer to digest therefore slowing down the glycemic effect of the white bread.

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Meet Heather Leets, RD LD

Heather Leets

Heather Leets, RD LD, is the Family Fare Supermarkets Dietitian. Utilizing her strong nutrition background, she will be working closely with the pharmacy team on the “To Your Good Life” (TYGL) program. Her goal is to play a substantial role in helping to create a healthier you and a healthier community.

Heather is also a certified Personal Trainer and Pilates Instructor.

Nutrition Guide

Nutrition News

Watching Your Carbohydrate Intake?

Author: Heather Leets RD LD

Counting carbohydrates can seem overwhelming at times. Limiting your carbohydrate consumption to 45-60 grams, at each meal, is generally recommended.

*However, specific carbohydrate consumption should be worked out with your healthcare provider and a Dietitian to ensure the diet plan meets your specific nutritional needs.

Carbohydrate Food Sources:
· Sweets and snack foods such as donuts, cake, brownies, cookies, chips, candy, juices, sodas etc.
· Breads, cereals, pasta, crackers, rice
· Milk and yogurt
· Starchy vegetables (corn and potatoes)
· Beans (pinto, kidney, garbanzo, black beans etc)

*Reading food labels will help to ensure controlled carbohydrate consumption.


One serving of these foods contains approximately 15 grams of carbohydrates.
· 1 slice of bread (1 oz), 1 (6 inch) tortilla
· ½ Cup of cooked oatmeal, ¾ Cup dry cereal
· 1/3 Cup cooked rice, ½ Cup cooked pasta
· 4-6 Crackers (Double check the nutrition label for carbohydrates.)
· 3 Cups popped popcorn
· ½ English muffin or hamburger bun
· ½ Cup of starchy vegetable (corn/potatoes)
· 1/3 Cup cooked starchy beans (black, pinto, kidney, navy etc)
· 1 Tbsp jelly, jam, sugar or honey
· 2 Tbsp light syrup
· 1 Small piece of fresh fruit
· ¼ Cup dried fruit
· ½ Cup fruit juice
· ½ Cup (4 oz) fresh, frozen or canned fruit
· ¼ of Large baked potato (3 oz)
· 1 Cup milk, 1 Cup plain yogurt
· 6 oz (2/3rd Cup) of fat free yogurt (sweetened with sugar substitutes)
· 2 inch brownie, or 2 small cookies


Make sure to eat a variety of food throughout the day and incorporate lean proteins, low fat dairy, high fiber starches, fruits, vegetables and healthy fats such as nuts and oils.

*Visit http://www.diabetes.org/ for specific information regarding diabetes and carbohydrate intake.

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Featured Healthy Recipes

Take the guess work out of knowing what meals are healthy choices for you and your family. Our health expert, Heather Leets, RD LD, has pre-selected the recipes on this page based on their lower saturated fat and calories, and how they contribute to a healthy meal selection. Check back for updated recipes!

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The Internet can be a very helpful tool when it comes to finding information on health and wellness. More

Get to Know To Your Good Life

Visit the TYGL website each month as it will focus on a specific health topic and provide key tips and tools that can be easily integrated into daily life. Heather will include healthy recipes, meal plans, tips on nutrition and exercise, disease prevention and disease management information.

TYGL offers helpful tools to aid with diet management and weight loss including BMI and calorie calculators, and links to online calorie and exercise tracking. Heather and the pharmacy team will be attending community events for disease prevention, disease management and weight loss. They’ll be available to answer your questions and help with your personal health goals.

Be looking for Heather in the Family Fare Supermarkets weekly ads where she will promote healthy foods and supplements, and provide healthy recipes and tips. Watch for Heather’s Dietitian Meal Pick in the “Meals Made Easy,” section. “I am excited to be part of the Family Fare Supermarkets community. I hope to be instrumental in helping you make healthy choices that work for you and your family,” says Heather.

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