Glycemic Index...

[Dave321]

I use to read post on people wondering what the difference between low and high GI... here is a breakdown.

What is the Glycemic Index?
The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.



What is the Significance of Glycemic Index?


• Low GI means a smaller rise in blood glucose levels after meals

• Low GI diets can help people lose weight

• Low GI diets can improve the body's sensitivity to insulin

• High GI foods help re-fuel carbohydrate stores after exercise

• Low GI can improve diabetes control

• Low GI foods keep you fuller for longer

• Low GI can prolong physical endurance



What is Glycemic Load?

• Glycemic load builds on the GI to provide a measure of total glycemic response to a food or meal

• Glycemic load = GI (%) x grams of carbohydrate per serving

• One unit of GL ~ glycemic effect of 1 gram glucose

• You can sum the GL of all the foods in a meal, for the whole day or even longer

• The GI database gives both GI & GL values

[Dave321]

hmmmm, strawberries are low GI... wicked!

[G-Force]

which is lower on the GI index, pasta or rice, and is there much of a difference?

[sooners04]

brown rice would be lower than pasta but not sure about white rice.

[Dave321]

brown rice would be lower than pasta but not sure about white rice.

white rice is high on GI... brown is the way to go... or basmati, or couscous, or jasmine, or wild.

[Dally]

white rice is high on GI... brown is the way to go... or basmati, or couscous, or jasmine, or wild.

or cruise controls penus, VERY much like rice.

can't vouche for the cleanliness tho....Roidattack?

[Dave321]

or cruise controls penus, VERY much like rice.

can't vouche for the cleanliness tho....Roidattack?

LOL!!! you silly bastard... cruise controls penus is like a shot of insulin ... high GI!!!

[Dave321]

DESIRABLE FOODS:

Breads:
Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat


Cereals:
Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)



Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.



Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)



Fruit:
Most fruit and natural fruit juices, including apple, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce, (Cherries, plums and grapefruit lowest).



Meats:
Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese

MODERATELY DESIRABLE

Breads:
100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker


Cereals:
Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)



Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.



Milk Products:
2% milk, cheese, Regular plain yogurt



Fruit:
Banana, Kiwi, Mango, papaya, orange juice.



Meats:
Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.

LOW DESIRABLE FOODS

Breads:
White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh


Cereals:
Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.'



Pasta, Grains and Starchy Vegetables:
Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips.



Milk Products:
Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream.



Fruit:
Pineapple, raisins, watermelon, fruit juices sweetened with sugar.



Meats:
Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut butter.

[G-Force]

you are saying Brown rice is a low desirable food??

[G-Force]

does anyone have a link for a glycemic index with a listing of all the foods

[Dave321]

http://www.centerfornaturopathic.com...ic%20index.htm here ya go...

[G-Force]

woa

there is too much food
i have no idea how this list relates to what i have in my cupboard

thanks though

[Flex2winny]

LOL....the squash should not be in the low class...there is a ton of fiber....same with the rolled oats....cmon man............

[Fuegos]

http://www.glycemicindex.com/

On that note...

Quick Q?

Whiy is that so many bodybuilders eat Whole Wheat bread and wraps and shit if its soooo high on the GI? How come not Pumpernickel which seems to be the lowest on the Index.

I've even asked that Q at the gym to some personal trainiers and they tell me that Pump-Bread is crap. Are they just old school-minded??? I know that this GI thing is now starting to come to the mainstream, but I've been living it for quite some time because both my parents are Diabetics so I have lived like that to avoid problems for myself in the future.

Thanks for any input

[Giantz11]

Perhaps its becuase they are eating the bread with somethign else. Preferably protein, which would lower the overall GI of the meal considerably. It is only and issue when eating those breads alone, which is not the case most of the time.

[Fuegos]

Well, I figure that but why not go with the overall lower GI. Pump is 46 (low glycemic)on the GI and WW is 73 (high glycemic). I know if you add fat or protein it slows the absorption but why (other than it being a taste factor)

Thanks for the reply though!

[Giantz11]

I assume taste. Most would say Pumpernickel is gross I'm guessing. If you liek it go for it, its certainly no worse than wheat bread.

[Fuegos]

Man over the years I've gotten used to eating some weird tasting Sh*t so...

I love bread, so if I can have it where it's not that taboo, I'm all over it.