I'm very confused on this low-high glycemic stuff. Can someone feed me knowledge?

[Smokescreen]

What is a low glycemic food and high glycemic food? What does this mean? That one high raises blood sugar more than low? But then what does it mean when I look at the nutritional facts of a potato and it says 30grams of carbs, 0 grams of sugar???? Isn't sugar the high glycemic stuff? Does this mean that a potato is low glycemic food? ARRRRGGHH!!! Need knowledge! I feel helpless! Help me...please!

BTW...can someone give me examples of carbs that are low glycemic value? And those that are high.

 

[deltreefitness]

Google search "glycemic index" first result:

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 breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

From: http://www.glycemicindex.com/

Basically BB are worried about the effect this has on cortisol levels (a catabolic hormone).

About the potato - A white potato has a higher glycemic index than that of table sugar so you can't go by simply looking at sugar. Use the index database.

 

[Smokescreen]

Hey Del! I looked at the site but can't find anywhere where it would give me examples of these high and low glycemic foods. Maybe I can't find it because I just woke up. LOL Anyways, I hit the gym at 5am and before that I drink a protein/carb shake. The shake has HRS ( proteinfactory ). It is a rice based carb and I guess it is therefore much more low glycemic than maltodextrin and dextrose. I have this shake pre and post work out. I then have later in the day Tuna at 10am. Chicken breast at 1pm. A can of chicken at 4pm. A protein ( no carb ) shake at 7pm. And a night time protein shake at 10pm. I need to consume small but high quality carbs for the the 3 solid meals I just mentioned. But I need to consume only about 30grams of carbs. I don't need much at all. Since it is summer, and I am trying NOT to get fat. What do you suggest, as carbs for these 3 solid meals that I eat?

 

[RottenWillow]

Carth, back around the time you first joined I posted a link in the training forum to a comprehensive list of foods and their glycemic indexes. You might ask a plat member to search for that thread for you.

Very briefly, white bread is given an arbitary score of 100. Any score lower than 100 is better, higher is worse. Oatmeal has one of the lowest scores there is, around 70 as I remember, so that would be an excellent example of a low GI carb. Rye bread and long grain brown rice are also very low. Those are two of my favs.

 

[deltreefitness]

Sorry Carth, I forgot that wasn't the website with a free database. I have a pretty good one but it's pasted on my fridge! I lost the link. But I did another search and came up with this:

http://www.weightlossforgood.co.uk/glycemic_index.htm

http://diabetes.about.com/library/mendosagi/ngilists.htm

 

[Smokescreen]

Checked it out. But stil confused on what to eat during those 3 solid meals. I dont' care what it is. I'm not in this for taste. I want the lowest glycemic stuff there is. Oatmeal??? Wheat bread?? But I heard that wheat bread isn't that low as people think it is! Brown rice? But I also heard that brown rice isn't that low neither. That white rice just maybe be lower than brown rice.

 

[deltreefitness]

Haha. All these conflicting ideas! Just stay away from sugar and "starchy" foods (white bread, patatos, white rice). Slow-cook (not instant) oats are ok, pasta is cool too, same with whole wheat bread (make sure first ingredient it "whole wheat" and not enriched flour). Long grain brown, or Basmati rice is not bad either. Just don't cook it too long. These are just some quick suggestions that can hopefully lead you in the direction you want. Good luck!

 

[Smokescreen]

What about this? You tell me. Whole wheat bread ( no enriched flour, it is stone ground whole wheat flour, malted barley flour ), sweet potato, brown rice ( uncle bens 10 minute bags ) and quacker oats??? Are these good sources of low glycemic foods?

 

[deltreefitness]

It sounds good to me! From your pictures you're obviously doing something right so keep it up.

 

[Smokescreen]

There is always room for improvement!