Originally posted by chillin408:
u know when someone refers to low GI carbs, is their really such a thing as a low GI carb other than fructose?? is it really the meal that is low GI?? do u have to count the whole meal ?
for example if u eat some low GI carbs for example oatmeal,then if u add a tablespoon of flax oil,the GI will be lower ,right??
another question, what if u just eat 30 grams of dextrose, and u take it with a tablespoon of flax oil,would it be the same GI as oatmeal by itself with no flax oil ,approxmatly?
fiber and fat are the things that slow down digestion from what ive read in old posts. Are they equal,how exactly does it work, i mean is 1 gram of fiber equivlent to 1 gram of fat in slowing digestion? gram for gram which is better at lowering GI?
****CORRECTION HERE*****
I mentioned that the GI list was based on a 100 gram serving, I was wrong, it is 50 grams. Sorry.
CHILLIN, You are right on all your assumptions, good job! You can alter a high GI food with the addition of low GI foods.
Besides Fructose, Lactose is also a slow digesting carb.
Fat VS Fiber? I don't know that one.
***Here are some other factors that effect the GI ratings:
1.) Grain Processing: The less processed a grain is, the smaller the surface area, and the lower the GI.
2.) Gelatinization: This is when water and heat are applied to and cause starch molecules within grains to swell up, which increases surface area, which increases the GI.
3.) Starch composition: The 2 basic structures are Amylose and Amylopectins. Simply, amylose will have a lower GI and Amylopectin will have a higher GI. I will go into more detail if needed.
4.) Fiber: 2 types:
a) Soluble fiber gels up in the stomach and slows gastric emptying.
b) "Insoluble fiber is only worthwhile when it acts as a barrier in an intact grain, so amylase cannot easily reach the starch. Adding insoluble fiber to ground grains...has no impact on the GI index. Commercial white and whole-wheat breads have similar GI's because the grinding of the grain has destroyed the barrier of insoluble fiber."
5.) Sugar composition: Mono, di, trisaccharides, etc...
6.) Protein: Types/composition (liquid or whole).
7.) Acid Content: High acid contents slow down gastric emptying (Pineapple).
8.) Anti-Nutrients: Nutrients that interfere with amylase by binding with the minerals necessary for enzyme function, primarily calcium and potassium. EX.) Oxalic acid, tannins, phytic acid, and lectin.
***One note here, compression, high heat, burst steaming, drying processes, cooking conditions (microwaving, boiling, baking), etc...effect the GI ratings.
MR. BMJ
[This message has been edited by MR. BMJ (edited April 10, 2001).]