GLYCEMIC INDEX 101, please read the whole thing

a while back carbs used to be known as coomplex or simple remember? Simple indicated one or two sugar molecules complex mentmore than two. Such as pasta, rice potatoes, etc... Diets based on this are absolutely useless, trust me. Lets say someone told you to build your diet around complex carbsinstead of simple ones right, in this unrational thinking angel food cake is equal to an apple. I've made my share of angel food cakes, theres a lot of sugar and butter. What you need to do is look at the way the body reacts to the carbs, instead of measuring the sugar molecules. stay with me here please, the glycemic index indicates how quickly your body turns that food into glucose, the blood sugar that is your body's preffered fuel. Foods quickly digested are highly glcemic and slowly are low glycemic.

So when you eat high glycemic foods the quick rush of glucose that results prompts your body into using only straight glucose for energy, rather than a mixture of glucose and FAT! So none of your fat nerves are burned off as fuel. Furthermore since any added with that was taken in with the carbs is not used as energy, guess where it is stored, all you fat guys feel me. Wait it gets worse since your body digests highly glycemic foods faster, it empties out your stomach faster, which obviously makes you hungry again, creates a dip in your blood sugar, which is why you can never feel really full off these foods.

Its a vicous cycle, shampoo rinse repeat, get it, no good. So this goes on until your to fat to see your pecker or you develop type 2 diabetes from developed insulin resistance. So foos with 55 or lower are good, 70 and above no bueno.

a few examples, watermelon 103 bad, pineapple 94, bad, cherries 32 good, plum 34 good, grapefruit 36

Dairy yogurt 20 good, ice cream 87 bad, whole milk 39, skim milk 46

potatoes 121, peas 68, instant rice 128, wheat 59, brown rice 79

Also remember that proteins, and fat also slow down the digestion of a product, so you can't always go on sugar counts alone. For instance instant oatmeal has a higher glycemic index than slow cooking oatmeal. Also the longer your body takes to brak down something the more your metabolism is working. THe more it works the faster it gets.

The only point in your day where you truly need a highly glycemic meal is right after excercising, a good workout leaves your muscles drained of heir stored glycogen, and a lack of glycogen causes your body to use 2 sources for energy, fat and amino acids, fat good, but where do those amino acids come from, you got it the protein in your muscles. Its a stae of emergency for your body ater a workout, always go for creatine with carbs, save the protein shake for later that is one of the biggest myths in lifting. The faster you put carbs in you after lifting, the faster your body produces insulin. Insulin does 2 things immediately after excercise, it stops protein breakdown and starts protein synthesis. If you get anyting from his, I hope you did, remember carbs are the most important thing of a post excercise meal.

Tha's why you see meal replaceres having maltodextrin which is a highly glycemic carb made of cornstarch, and has a higher GI than actual glucose. THats it for now, remeber you can do all the cycles you want but the diet is just as important as the excercise

Chef this was one of the best articles I've read...Well done...

Excellent, excellent info...I truly learnt something new and very useful...

Is there any way to get a listing of all the foods indexes?

Originally Posted by chefbrady12

If you get anyting from his, I hope you did, remember carbs are the most important thing of a post excercise meal.

This is something I actually learned several years ago...Carbs post exercise are much more important than protein post exercise and, as you said, a huge myth...

wow this was very well indeed nice post chef

My post shake is 1g of glucose per lb of bodyweight 50% dextrose 50% maltodextrin and 5-10g creatine to piggyback on the sugar with the insulin spike......

heres a list of some GI's.........

Bakery Products

*Pound cake Low 54
Danish pastry Medium 59
Muffin (unsweetened) Medium 62
Cake , tart Medium 65
Cake, angel Medium 67
Croissant Medium 67
Waffles High 76
Doughnut High 76
Beverages

Soya milk Low 30
Apple juice Low 41
Carrot juice Low 45
Pineapple juice Low 46
Grapefruit juice Low 48
Orange juice Low 52
Biscuits

Digestives Medium 58
Shortbread Medium 64
Water biscuits Medium 65
Ryvita Medium 67
Wafer biscuits High 77
**Rice cakes High 77
Breads

Multi grain bread Low 48
Whole grain Low 50
Pita bread, white Medium 57
Pizza, cheese Medium 60
Hamburger bun Medium 61
Rye-flour bread Medium 64
Whole meal bread Medium 69
White bread High 71
White rolls High 73
Baguette High 95
Breakfast Cereals

All-Bran Low 42
Porridge, non instant Low 49
Oat bran Medium 55
Muesli Medium 56
Mini Wheats (wholemeal) Medium 57
Shredded Wheat Medium 69
Golden Grahams High 71
Puffed wheat High 74
Weetabix High 77
Rice Krispies High 82
Cornflakes High 83
Cereal Grains

Pearl barley Low 25
Rye Low 34
Wheat kernels Low 41
Rice, instant Low 46
Rice, parboiled Low 48
Barley, cracked Low 50
Rice, brown Medium 55
Rice, wild Medium 57
Rice, white Medium 58
Barley, flakes Medium 66
Taco Shell Medium 68
Millet High 71
Dairy Foods

Yogurt low- fat (sweetened) Low 14
Milk, chocolate Low 24
Milk, whole Low 27
Milk, Fat-free Low 32
Milk ,skimmed Low 32
Milk, semi-skimmed Low 34
*Ice-cream (low- fat) Low 50
*Ice-cream Medium 61
Fruits

Cherries Low 22
Grapefruit Low 25
Apricots (dried) Low 31
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi fruit Low 53
Bananas Low 54
Fruit cocktail Medium 55
Mangoes Medium 56
Apricots Medium 57
Apricots (tinned in syrup) Medium 64
Raisins Medium 64
Pineapple Medium 66
**Watermelon High 72
Pasta

Spaghetti, protein enriched Low 27
Fettuccine Low 32
Vermicelli Low 35
Spaghetti, whole wheat Low 37
Ravioli, meat filled Low 39
Spaghetti, white Low 41
Macaroni Low 45
Spaghetti, durum wheat Medium 55
Macaroni cheese Medium 64
Rice pasta, brown High 92
Root Crop

Carrots, cooked Low 39
Yam Low 51
Sweet potato Low 54
Potato, boiled Medium 56
Potato, new Medium 57
Potato, tinned Medium 61
Beetroot Medium 64
Potato, steamed Medium 65
Potato, mashed Medium 70
Chips High 75
Potato, micro waved High 82
Potato, instant High 83
**Potato, baked High 85
Parsnips High 97
Snack Food and Sweets

Peanuts Low 15
*M&Ms (peanut) Low 32
*Snickers bar Low 40
*Chocolate bar; 30g Low 49
Jams and marmalades Low 49
*Crisps Low 54
Popcorn Medium 55
Mars bar Medium 64
*Table sugar (sucrose) Medium 65
Corn chips High 74
Jelly beans High 80
Pretzels High 81
Dates High 103
Soups

Tomato soup, tinned Low 38
Lentil soup, tinned Low 44
Black bean soup, tinned Medium 64
Green pea soup, tinned Medium 66
Vegetable and Beans

Artichoke Low 15
Asparagus Low 15
Broccoli Low 15
Cauliflower Low 15
Celery Low 15
Cucumber Low 15
Eggplant Low 15
Green beans Low 15
Lettuce, all varieties Low 15
Low-fat yogurt, artificially sweetened Low 15
Peppers, all varieties Low 15
Snow peas Low 15
Spinach Low 15
Young summer squash Low 15
Tomatoes Low 15
Zucchini Low 15
Soya beans, boiled Low 16
Peas, dried Low 22
Kidney beans, boiled Low 29
Lentils green, boiled Low 29
Chickpeas Low 33
Haricot beans, boiled Low 38
Black-eyed beans Low 41
Chickpeas, tinned Low 42
Baked beans, tinned Low 48
Kidney beans, tinned Low 52
Lentils green, tinned Low 52
Broad beans High 79

Excellent stuff Tom, thanks...

I'm sure theres something online with food glycemic index's but that is a huge pat of your diet, I dont believe in cutting out a whole food group, that's never good, but you can eat a lot less carbs and make sure they hava low glycemic index. Look online action theres gotta be something, I have hundreds of cookbooks and a few of my books from school get into it, but I don't have a huge list og GI

carrots low? 101 when raw, why would it take longer to digest after it is cooked, all the cellulose and fiber are broken down by the application of heat. Some of its off Cherries are 32. I went to school for nutrition and culinary arts, maybe my book is wrong but its a book from school. most of yours match mine a few of them don't

thats a good post workout shake right there tom, thats about the same thing I do

The consumption of high-glycemic foods spikes insulin and reduces glucagon thus preventing the burning of body fat. Try to stay away from high-glycemic foods and stick to lower glycemic choices that will produce less insulin.

Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrate energy directly into their interiors, making you fatter and fatter. There is no other way to store fat. Every time you eat a meal, your blood sugar rises. Your goal is to consume the foods (low-glycemic), which will cause the least amount of insulin production.

Any high-glycemic foods should only be consumed in minimum quantities and combined with dietary proteins and fats in a meal. The only exception is a high-glycemic drink after exercise. But remember, even too much of the low-glycemic foods can make you fat.

Your Def. right there chef, cooked carrots have a GI rating of 71. Raw carrots have a much lower GI rating, and you'd have to eat an entire pound to get that large of a glycemic load from them. well spotted.....

LOW GLYCEMIC FOODS 20-49 (Your Best FAT WARS Allies) found this online
FRUITS:
All berries
Cherries
Apples
Oranges
Peaches
Apricots
Plums
Grapefruit
Pears
NUTS AND SEEDS:
Almonds, Walnuts
Peanuts
Flaxseeds
Pumpkin seeds
Sunflower seeds
SWEETENERS:
Stevia
FOS (frycto-oligo-saccharides)
VEGETABLES:
Artichokes
Asparagus
Black-eyed peas
Split peas
Bulgur
Azuki beans
Butter beans
Black beans
Garbanzo beans
Celery
All lettuces
Navy beans
Peppers
Soybeans
Tomatoes
Onions
GRAINS:
All bran cereals
Oatmeal/Oat bran
Whole grain pastas
Barley
BEVERAGES:
Fresh vegetable juice
Tomato juice
Green tea
Water
DAIRY:
Organic milk
Organic plain yogurt (no added sugar)
Low-fat cottage cheese



MODERATE-GLYCEMIC FOODS: Rated 50-69 (LIMIT CONSUMPTION)

FRUITS:
Grapes
Watermelons
Pineapples
Mangos
Kiwis
Bananas (semi-hard)
Figs
BEVERAGES:
Apple juice
Orange juice
Grapefruit juice
Black cherry juice
Blueberry juice
VEGETABLES:
Beets
Carrots
Corn on the cob
Lima beans
Yams
Sweet potatoes
Potatoes (red, white)
Peas
SWEETENERS:
Unrefined raw honey
Organic unrefined brown sugar
Unprocessed blackstrap molasses
Organic, grade C maple syrup
GRAINS:
Basmati rice
Brown rice
Wild rice
Buckwheat
Muesli
Most pastas
Pita bread
Popcorn
Whole wheat bread (100% stone-ground)
Whole grain breads
Pumpernickel bread
DAIRY:
Custard



HIGH-GLYCEMIC FOODS: Rated 70-100 (EAT AT YOUR OWN RISK)

FRUITS:
Most dried fruits
Bananas (ripe)
Papayas
BEVERAGES:
Soft drinks
and sport drinks
(added sugars)
Carrot juice
SWEETENERS:
Corn syrup solids
Sucrose (table sugar)
Glucose and glucose
polymers
(maltodextrin-based drinks)
Honey
Maltose
High-fructose corn syrup
Barley malt
VEGETABLES:
Parsnips
Potato (baked)
Cooked carrots
French fries
Yams
Sweet corn
Potato chips
DAIRY:
Ice cream
GRAINS:
White bread
Whole wheat bread
French bread
Bagels
Cold Cereal
Breakfast cereals (refined with added sugar)
Corn chips
Cornflakes
Rice cakes
Crackers and crispbread
Doughnuts
Hamburger and hotdog buns
White rice
Muffins (due to the processed flour)
Pancakes
Puffed rice or wheat
Pretzels
Shredded wheat
Toaster waffles

most of its good, some are to broad like custard, well we make creme brulees at my work, and one month they are franjelico, the next time they are white choclate, blueberry etc.. so we put in less sugar obviously when we make the white chocolate ones than the blueberry but for the most part it's on

How is it tested?
In the two decades since the development of the Glycemic Index, it has been proven repeatedly that the only way to obtain consistent, accurate results is by using blood samples from human subjects and following a precise protocol. Our standard protocol requires that ten normal subjects are studied on multiple occasions in the morning after an overnight fast. After a fasting blood sample, subjects eat the test meal and have further blood samples at 15, 30, 45, 60, 90 and 120 minutes after starting to eat. Capillary blood is obtained by finger-prick. Each subject conducts one trial of each test food and 3 trials of the reference food. The blood is analysed in our laboratory and the incremental areas under the blood glucose curves are calculated using the specified method. The ratio of the test food and the reference food areas gives the GI value.

Health Benefits
You are what you eat.

This old adage has been proven correct again when it comes to the GI. The original concept was a response to concern for people with impaired insulin responses. Improved stability of blood sugar levels is critical to those people with diabetes, but research has repeatedly shown that stable blood sugar levels have positive health implications for everyone. Diets based on the GI have been shown to stabilize blood sugar, improve body weight, decrease visceral fat, control appetite, improve energy level, enhance memory, balance mood, promote regularity, reduce hospital stay after cardiovascular surgery

damn right there, you only have to look at kids after a bag of sweeties there hyper, then fall asleep about half hour later after the insulin kicks in i guess.

I've found low/medium GI food like potatos with chicken and and baked beans are great an hour before workout for a nice steady release of blood sugars

very nice post Chef Brady

Very well put together, thank you

This one is going on my hard drive

Moving this into Diet and Nutrition...

beach body makes a good recovery drink, my buddy just started lifitng like a year ago, and I have been lifting for at least 6 years hardcore, so me and him look nothing alike musclewise, and when it comes to lifting he's struggling to get up 185 twice and thinks hes tough after its funny. But he doesnt know I'm juicing right now, he watches to much tv, he needs to watch more red sox and less infomercials, so he couldnt handle lifting with me, maybe he felt funny in his tank top with his little stringy arms, I dont know. So hes to embarrassed to goto the gym, because hes a puss, I made fun of him a lot during the 2 weeks he lifted with me. So he ordered p 90x I checked out hte workout and actually I do the plyometrcis one for my cardio, its pretty hardcore you get what you put into it, if you jump like a little girl and take breaks than any workout sucks, but if your fucked in the head and you love the pain its a great workout, plus I know I am in better shape than the clowns on the video. But anyhow most of he workout are lame, but he got sucked in and bought the recovery drink and it is actually pretty good, mix it with creatine, and some freshly juiced pear juice and its geat, I love my juicer.

lmao chef.........your a good mate, its discouraging working with someone on juice, its like hold on, we were lifting the same last week, you on the good stuff you sneaky fuck!

Some of mates say they take cell-tech hardcore creatine to explain a massive weight gain and HUGE muscles........whatever, creatine aint that good!

I plan on saying its that NO2 explode nice right

i killed him in on the weights without the juice imagine in a few more weeks, its only been 2 weeks come tuesday, and I already notice, i do want to try anavar in my next cycle

[ironmaster50]

Thanks Great post

[bulk]

Great post
I actualy eat a balanced meal after workout:
chicken breat+rice and peas