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EliteShawn
New member
Hi everyone. First, I'm new to those boards, but not to the sport. I have answered some q's in here, but I see that alot of people don't have a clue of what glycemic index is.
Glycemic Index
Simple carbs, complex carbs. Now you should know those terms. If you don't, then complex carbs are those carbs that get absorbed slowly releasing energy gradually, and simple carbs are those carbs that absorb fast releasing energy immediately. For now, forget those such terms as simple carbohydrates and complex carbohydrates. There is a thing called GI scale. Read next to find out what GI is and how is it related to simple and complex carbohydrates.
GI Scale stands for Glycemic Index Scale. A Glycemic Index of food is a ranking of foods from 0-100, based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that break down quickly during their digestion (simple carbohydrates), have high glycemic scale. That means their blood sugar response is fast and high. Carbohydrates that breakdown slowly (complex carbohydrates), releasing glucose into the blood stream gradually, have low glycemic index.
Now, let's get to the main idea... You're probably you're asking yourself, "So what's the difference between low-Gi carbohydrates and high-GI carbohydrates"?
Here are the advantages of low-GI diet:
Low-GI diet can help people , lose weight and lower their blood lipids.
Low-GI diet means a smaller rise in blood sugar and can help control established diabetes.
It can improve body's sensitivity to insulin. Which means that when you want to create an insulin spike (ex. after a workout), your insulin sensivity will be high which is a good thing.
Overall, it can prevent diseases later in life such as diabetes, type II; heart disease; and some other which high-GI diet can cause to happen earlier.
Now here are the advantages of high-GI diet:
Re-filling your energy levels after a workout, - if the high-GI carbs are taken after a workout. And when you wake up in the morning - they will also re-fill your energy levels. But if you're cutting and doing cardio in the morning, then do the cardio first and only then intake high-GI cars or the food that you wnated to eat.
Glycemic Index of the foods is a measure of the power of foods to raise glucose levels after being eaten. (Specifically in foods, carbohydrates are the power) You cannot just measure the GI rating of the food by just looking at it or tasting it. Around the world, only a few nutrition groups provide us with the information about GI rating of foods. In the near future, many more foods are likely to carry the GI rating of the foods on their nutrition panel.
Imroptant!!!
Studies show that due to their slow absorption and digestion, low GI diet produces gradual rises in blood sugar and insulin levels, and has proven benefits for health. High GI diet can lead to diseases such as diabetes, coronary heart disease, etc...especially for old people.
The example of GI rating of foods would be this:
Note: The range of the GI Scale is from 0 to 100
Note #2: The high GI foods are ranging from 60 and above. Everything underneath 60 are low GI foods.
Peace
Glycemic Index
Simple carbs, complex carbs. Now you should know those terms. If you don't, then complex carbs are those carbs that get absorbed slowly releasing energy gradually, and simple carbs are those carbs that absorb fast releasing energy immediately. For now, forget those such terms as simple carbohydrates and complex carbohydrates. There is a thing called GI scale. Read next to find out what GI is and how is it related to simple and complex carbohydrates.
GI Scale stands for Glycemic Index Scale. A Glycemic Index of food is a ranking of foods from 0-100, based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that break down quickly during their digestion (simple carbohydrates), have high glycemic scale. That means their blood sugar response is fast and high. Carbohydrates that breakdown slowly (complex carbohydrates), releasing glucose into the blood stream gradually, have low glycemic index.
Now, let's get to the main idea... You're probably you're asking yourself, "So what's the difference between low-Gi carbohydrates and high-GI carbohydrates"?
Here are the advantages of low-GI diet:
Low-GI diet can help people , lose weight and lower their blood lipids.
Low-GI diet means a smaller rise in blood sugar and can help control established diabetes.
It can improve body's sensitivity to insulin. Which means that when you want to create an insulin spike (ex. after a workout), your insulin sensivity will be high which is a good thing.
Overall, it can prevent diseases later in life such as diabetes, type II; heart disease; and some other which high-GI diet can cause to happen earlier.
Now here are the advantages of high-GI diet:
Re-filling your energy levels after a workout, - if the high-GI carbs are taken after a workout. And when you wake up in the morning - they will also re-fill your energy levels. But if you're cutting and doing cardio in the morning, then do the cardio first and only then intake high-GI cars or the food that you wnated to eat.
Glycemic Index of the foods is a measure of the power of foods to raise glucose levels after being eaten. (Specifically in foods, carbohydrates are the power) You cannot just measure the GI rating of the food by just looking at it or tasting it. Around the world, only a few nutrition groups provide us with the information about GI rating of foods. In the near future, many more foods are likely to carry the GI rating of the foods on their nutrition panel.
Imroptant!!!
Studies show that due to their slow absorption and digestion, low GI diet produces gradual rises in blood sugar and insulin levels, and has proven benefits for health. High GI diet can lead to diseases such as diabetes, coronary heart disease, etc...especially for old people.
The example of GI rating of foods would be this:
Note: The range of the GI Scale is from 0 to 100
Note #2: The high GI foods are ranging from 60 and above. Everything underneath 60 are low GI foods.
Peace
