glycemic index...

[wakefib]

what value should you eat under in the glycemix index to eat healthy carbs? thanks in advance

 

[KIAN]

Ideally, your GI rating should be under 55. The GI Load should be under 10 and the overall daily load rating should be under 80. Aim for a low to moderate GI intake of food sources.

The following GI Database will give you a better understanding of how it all works.

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[Lifterforlife]

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

GI intrigues me to say the least. It is not really a quantifiable approach, glycemic load as mentioned is much better. As I posted before, gi in and of itself is dubious at best. Witness that M&M's peanut are lower on the gi scale than canned pinto beans. Does this make sense for your diet?

I would be sure to incorporate the Insulin Index as well for foods. Some of those tricky foods can show up low to moderate on the GI/GL and still high on the II(see above paragraph)...when it comes down to it, blood insulin levels are more important to moderate than glucose levels.

 

[wakefib]

thanks, for the info... and thanks for the welcome to ef... this site seems really helpful so far.

 

[wakefib]

it seems to be hard to find foods under 10 for the gi load in the data base you gave me.. any suggestions?

 

[Lifterforlife]

You are probably putting too much weight into this GI thing. Simply eat good, solid bodybuilding type meals and you will be fine. Things like veggies(fibrous), fibrous carbs like beans, and good fats like fish oil will increase insulin sensitivity.