Carbs that are "OK"

[ANTHONYMICHALAK]

How can i gain solid weight and muscle without getting fat. I already train on a bike but i am losing no weight...

 

[deltreefitness]

I read that brown rice is really not lower GI than white and pasta is actually a good low GI card.

 

[thate]

TAKE a 6oz yam, poke holes in the top, nuke it for 5-10 minutes depending on micro power..........cut it in half, when hot and soft, add some fake butter, cinnamon and splenda.....pretty damn good!

Or toss em on a grill laced with low carb bbq sauce

 

[Mavy]

But in olive oil.....yum!

Bro .. cook at will with monos, the best for cooking being cold pressed extra virgin olive oil, the thing is dont cook your carbs in them (even yams), cook protien dishes in them. Sure its fat (high in calories), but chances are that you dont get enough monos. Best sources are the Olive Oil, and avacados. Most people suppliment with polyunsaturates like flax, etc, before they do with monos. The thing is that Mono-unsaturated fat is considered better than polyunsaturated fat because it reduces bad cholesterol (LDL) MUCH better than polyuns do. Polyunsaturated fats do this too, but tend also to reduce good cholesterol (HDL).

The biggest benefit of polyunsaturated fats are theat they include the family of essential fatty acids, (omega 3 and omega 6 fatty acids). Its important to get both, whoever I know 90% of BBers only supplement with polyuns. Udos Choice is probably the best blend but is much higher on the polyun side, throw in some avacados and olive oil, and you are getting more than enough.


Now regarding "good carbs", .. well they are both good. Just depends on what you are using them for. Its all about the GI. This is a ranking of carbohydrates on a scale from 0 to 100 (based on glucose) according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.

As a general rule of thumb, I try to eat my high GI carbs "around" my workouts, and lower GI carbs at other points of the day. Try to supplement your fats in the absense of carbs, especially hi GI carbs.

my carbs are pretty limited to what I eat. I eat shitloads of green veggies, but these are not actually very carby, and are often referred to as
"carbless carbs", as theuy dont provide the energy other carbs do, but they are a great side dish and have MANY other health benefits. Besides these my lower GI carbs consist of brown rice, black beans, certain pastas and oats. Hi GI carbs for me consist of dextrose and junk food lol. Here is a quick GI list I refer to every now and again for a few carb sources. You can also see some of the myths around different GIs like those of sweet potatoes. Boiled black beans are a much better carb source than yams hands down, and the other health benefits of black beans are UNREAL. See my post on black beans. If you arent eating em .. eat em! lol.

Glycemix Index
http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php

Black Bean info
http://www.elitefitness.com/forum/showthread.php?t=326803&highlight=Black+beans

 

[Synpax]

Pasta can be good but the key is to undercook it.

 

[brunette]

^^^most undercooked food affect gi rating, so it's always a positive when your stomach has to do that much more work