GI Carbs

[TTORO]

I have searched and fond only some entries on GI carbs but still dont understand them. I know that low GI foods provide slow release energy and I believe sweet potatos are good for this. But can someone please explain this GI to me and also what it stand for. Thanks.

 

[Beezers]

The Glycemic Index (GI) referes to how fast a carbohydrate will be converted to its simplist form, glucose, and released into the blood. The faster the carbohydrate is converted to glucose the higher the GI. The slower the carb converts to glucose the lower the GI. The GI has a direct impact on blood glucose and blood insulin levels. High GI carbs cause a rush of glucose into the blood which stimulates a burst of insulin to be released by the pancreas. This insulin is meant to clear the glucose from the blood and dispose of it in the cells of the body. Low GI carbs don't cause a surge of insulin and slowly release a "glucose drip" into the blood. They're like time released energy. Insulin, though not evil, can have many neggative effects in high surges such as what happens when a lot of high GI carbs are ingested. Insulin is anti-lipolytic. It turns off the machinery used to break down body fat and use it for energy. It also, in eccessive amounts, can cause hardening of the arteries and nueropathy. People concerned about thier physiques mainly stress over the fact that it inhibits fat break down. When you eat low GI carbs you greatly reduce the amount of insulin needed to shuttle the glucose to where it needs to be. This enables fat to remain dynamic and prevents the other various health ailments (diabetes) that accompany an aver worked pancreas and insulin system. Low GI carbs, because they maintain and steady blood glucose level, won't cause up and downs in energy levels like high GI carbs will. This is vital for enyone whom values thier mental and physical performance as the lethargy of a glucose crash can leave you like the rest of America....A coutch potato. Low Gi carbs are almost always whole foods, meaning they havn't been processed and thus srtipped of thier many micronutrients. Most high GI carbs and refined foods an void of much nutritional value.

 

[SUST-MAN]

Not just potatoes....I think Sweet Potatoes are even better.

 

[Beezers]

Bodybuilding Staples

GI's for our favorites

Brown Rice 55
Sweet potatos 54
Oats 49
Kidney Beans 27
Lentils 30
Apple 38
Banana 55
Lactose(milk/yogurt/cottage cheese) 46
Pearled Barley 25

That's just a select few. Anything under 55 is generally considered low GI.

 

[drveejay11]

The Glycemic Index (GI) referes to how fast a carbohydrate will be converted to its simplist form, glucose, and released into the blood. The faster the carbohydrate is converted to glucose the higher the GI. The slower the carb converts to glucose the lower the GI. The GI has a direct impact on blood glucose and blood insulin levels. High GI carbs cause a rush of glucose into the blood which stimulates a burst of insulin to be released by the pancreas. This insulin is meant to clear the glucose from the blood and dispose of it in the cells of the body. Low GI carbs don't cause a surge of insulin and slowly release a "glucose drip" into the blood. They're like time released energy. Insulin, though not evil, can have many neggative effects in high surges such as what happens when a lot of high GI carbs are ingested. Insulin is anti-lipolytic. It turns off the machinery used to break down body fat and use it for energy. It also, in eccessive amounts, can cause hardening of the arteries and nueropathy. People concerned about thier physiques mainly stress over the fact that it inhibits fat break down. When you eat low GI carbs you greatly reduce the amount of insulin needed to shuttle the glucose to where it needs to be. This enables fat to remain dynamic and prevents the other various health ailments (diabetes) that accompany an aver worked pancreas and insulin system. Low GI carbs, because they maintain and steady blood glucose level, won't cause up and downs in energy levels like high GI carbs will. This is vital for enyone whom values thier mental and physical performance as the lethargy of a glucose crash can leave you like the rest of America....A coutch potato. Low Gi carbs are almost always whole foods, meaning they havn't been processed and thus srtipped of thier many micronutrients. Most high GI carbs and refined foods an void of much nutritional value.

Well put bro! So, to sum it up for you--avoid high g-index carbs and you'll avoid getting fat from carbs!

 

[swampmoose]

NO! don't avoid high gi carbs. those are the carbs that release the highest amount of insulin. simply manipulate them. use them after you workout to create an anabolic environment for your muscles. eat low gi in meals before workout and high after and you will see results just from that. i usually eat two meals with high gi after workingout

 

[Haz]

Here is a good list of foods and their GI. Like everyone said, try and keep the GI low, except for after your workout. Thats when you want the hi GI carbs, like dextrose or maltodextrin.


http://www.mendosa.com/gilists.htm

 

[TTORO]

Great info. thanks guys.

 

[Bulldog_10]

NO! don't avoid high gi carbs. those are the carbs that release the highest amount of insulin. simply manipulate them. use them after you workout to create an anabolic environment for your muscles. eat low gi in meals before workout and high after and you will see results just from that. i usually eat two meals with high gi after workingout

exactly...

 

[pittbull2]

The Glycemic Index (GI) referes to how fast a carbohydrate will be converted to its simplist form, glucose, and released into the blood. The faster the carbohydrate is converted to glucose the higher the GI. The slower the carb converts to glucose the lower the GI. The GI has a direct impact on blood glucose and blood insulin levels. High GI carbs cause a rush of glucose into the blood which stimulates a burst of insulin to be released by the pancreas. This insulin is meant to clear the glucose from the blood and dispose of it in the cells of the body. Low GI carbs don't cause a surge of insulin and slowly release a "glucose drip" into the blood. They're like time released energy. Insulin, though not evil, can have many neggative effects in high surges such as what happens when a lot of high GI carbs are ingested. Insulin is anti-lipolytic. It turns off the machinery used to break down body fat and use it for energy. It also, in eccessive amounts, can cause hardening of the arteries and nueropathy. People concerned about thier physiques mainly stress over the fact that it inhibits fat break down. When you eat low GI carbs you greatly reduce the amount of insulin needed to shuttle the glucose to where it needs to be. This enables fat to remain dynamic and prevents the other various health ailments (diabetes) that accompany an aver worked pancreas and insulin system. Low GI carbs, because they maintain and steady blood glucose level, won't cause up and downs in energy levels like high GI carbs will. This is vital for enyone whom values thier mental and physical performance as the lethargy of a glucose crash can leave you like the rest of America....A coutch potato. Low Gi carbs are almost always whole foods, meaning they havn't been processed and thus srtipped of thier many micronutrients. Most high GI carbs and refined foods an void of much nutritional value.

Very good !!!!

 

[TTORO]

So is it better to eat a meal after working out with high GI carbs or Just an NLarge shake with maybe some type sugar like cell tech ?

 

[Bulldog_10]

So is it better to eat a meal after working out with high GI carbs or Just an NLarge shake with maybe some type sugar like cell tech ?

A meal/replacement shake with high GI carbs would be better...that's why most, if not all, post-workout/recovery shakes are made up of mostly maltodextrin or dextrose....they both score 100 on the GI.

 

[Silverback316]

I feel rice cakes are a great carb source but I saw that it is high on the GI index. I really don't know why as they are very low sugar and jay Cutler swears off of them as well. Oh rice cakes contain rice hence the high GI index, oops

 

[TTORO]

I have seen people say Maltodextrin when posting their diets, So basically they mean a shake or is there a purer form. if so does it greatly differ from a shake.

 

[ZKaudio]

GREAT explanation beezers, Karma para ti.

 

[Beezers]

I feel rice cakes are a great carb source but I saw that it is high on the GI index. I really don't know why as they are very low sugar and jay Cutler swears off of them as well. Oh rice cakes contain rice hence the high GI index, oops

Yes, rice cakes do indeed contain the magic ingredient...Rice

Most rice is high GI. Just because a food is not a simple sugar does not mean it isn't high GI. White potatos, commonly thought of as "complex" carbs, are very high GI. I also think that the cooking "puffing) process of rice cakes increases thier GI value.

Cutler takes a shot of slin with every meal. This make the GI rather irrelevent for him. He needs some high GI carbs with every meal to provide glucose rapidly into his blood so he doesn't end up a comatose hypocglycemic guest poser.

 

[SUST-MAN]

Great Post TTORO

 

[SUST-MAN]

Sources of high GI carbohydrates are those that are high in refined sugar and refined starch, "starchy carbs". Examples of high GI carbohydrates are most cereals (cereals high in bran have a lower GI), white bread, potatoes, rice, popcorn, and carrots. Now, be reasonable, although carrots are high on the GI, a person would have to consume a large amount of carrots, daily, in order to get the full effect as you would from a normal serving of something like white bread. Sources of low GI carbohydrates are those that are high in fiber. Examples include virtually all vegetables (excluding carrots) and fruit. While fruit is high in sugar, fructose, it is low in glucose, which is why it is a low GI carbohydrate. Another reason why vegetables and fruits are low on the GI is because they both contain relatively larger amounts of fiber. Fiber cannot be digested and absorbed for energy by the small intestine. However, fiber can be broken down in the large intestine by bacterial flora. This process results in fermentation in the colon to produce carbon dioxide, alcohol, and/or an organic acid.