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 someone please clear up this thing of glicemic index.
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| Author | Topic: someone please clear up this thing of glicemic index. | ||
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Amateur Bodybuilder 
Posts: 101 |
I 've always been confused. But tonight when i looked at the glicemic index chart here on elite fitness(articles section) i was even more. Rice has GI aroun 80 fructose GI is 32. Doest it mean i should eat fructose which is still a sugar instead of rice to stimulate insulin less or it doesn't mean a shit?Also the index of spaghetti is lower than rice so why is everybody eating rice? It has the same GI of icecream. Confused!!!    | ||
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Amateur Bodybuilder
Posts: 257 |
i think i'll stick to the ice cream...YUMMY! seriously though...the reason why fructose is assigned such a low GI is because your body cannot utilize the fructose as fructose...it first must be converted into glucose by the liver. the liver tends to store the fruit-derived glucose in the liver, which can store approximately 100 grams of glycogen. fruit-derived glucose has a greater tendency to be stored as fat, btu i'm not sure why...maybe someone can tell us the biochemical reasons as to why...Bchemist, are you there? ------------------  | ||
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Amateur Bodybuilder
Posts: 282 |
Fructose has a low GI due to the fact it is slowly absorbed by the intestinal tract, since it is not actively transported like glucose, but goes through facilitated diffusion. After taken in by the body, it goes to the liver to be converted to fructose-1-phosphate, which is then fractured into two products that both become glyceraldehyde-3-phosphate. The liver can only handle so much fructose at a time due to saturation of the enzymes. Any spillover falls into palmitate formation, which is a saturated fat. All of the trouble the body goes through to handle fructose increases thermogenesis and is wasted calories, this is why eating a little fructose is better than other forms of sugars. Lower insulin secretion and greater thermogenesis. "I 've always been confused. But tonight when i looked at the glicemic index chart here on elite fitness(articles section) i was even more. Rice has GI aroun 80 fructose GI is 32. Doest it mean i should eat fructose which is still a sugar instead of rice to stimulate insulin less or it doesn't mean a shit?Also the index of spaghetti is lower than rice so why is everybody eating rice? It has the same GI of icecream. Confused!!!" Rice is pure glucose in the polymeric form of starch. Starch rapidly falls apart during digestion into the glucose monomers, which as we know have a high GI. Spaghetti is lower than rice even though it is essentially the same, due to differences in the physical properties of the starch granules. Ice cream should have a low GI due to the fat content, since fat slows down intestinal motility. This is the limitation of the Glycemic Index: it only takes into account the properties of a single food. | ||
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Amateur Bodybuilder
Posts: 101 |
very good info cockdezl! you have great knowledge. But so, why we usually eat rice instead of spaghetti or fructose? | ||
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Amateur Bodybuilder
Posts: 285 |
i've never understood why a sweet potato has a lower GI than a normal potato. | ||
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Amateur Bodybuilder
Posts: 96 |
does anyone know of any web sites where they post the glycemic index of various foods? | ||
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Administrator     
Posts: 498 |
We do: https://www.elitefitness.com/articles/glycemic.html ------------------ George George Spellwin
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Elite Bodybuilder 
Posts: 1060 |
Best explanation yet I have heard of fructose digestion.
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Amateur Bodybuilder
Posts: 101 |
explanation is very good but again if things are like fructose has a lower GI than rice why the hell do we keep eating rice instead of eating fructose?Sombody give us a good reason please. | ||
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Elite Bodybuilder
Posts: 1178 |
The GI is a tool designed for diabetics. Contrary to the glycemic index, we all know that White Rice is faster burning than Brown, White Bread's faster burning than Wheat bread, etc.. Another interesting fact: On most foods, the glycemic index drops dramatically when eaten with protein. | ||
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Amateur Bodybuilder
Posts: 282 |
FENER, my best explanation for this is two reasons: 1.) Dieticians have erroneously labeled rice and potatoes as "good" complex carbohydrates. While it is true that they are complex, it does nothing to change the fact that the body sees them as simple carbs. 2.) Most dietary habits of bodybuilding has come from the muscle magazines. The mags give examples of how pros eat, and as we all know the pros have the genetics to stay lean while eating Snicker's bars. So pros eat rice and potatoes because they are cheap and believe the idea stated in #1. DECIBLE wrote: This is due to the fiber content of sweet potatoes. White potatoes are nearly devoid of fiber. This is one of the keys to the Glycemic Index. Foods with the highest fiber have some of the lowest GI's: lentils, beans, oatmeal, etc. | ||
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Elite Bodybuilder
Posts: 747 |
Another reason these high GI foods have become entrenched in bodybuilding diets is because of their relatively hi satiety. 100 grams of carbs from a potato will make you feel fuller than 100 grams from spaghetti. But I still tend to recommend more foods like the lentils, beans and oatmeal (plus wholegrain rice and wheat) to my clients because of their combined high satiety and lower GI and higher fiber content. |
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posted August 27, 2000 09:06 PM