Glycemic Index and YOU!
Google the topic of “Glycemic Index” and you can quickly get overwhelmed with scientific details that make it a lot more confusing than it needs to be. As P90X / Insanity devotes, what do we really need to understand about the glycemic index (GI)? I’m going to break it down into the basics for you! So think of this as the G.I. for dummies! LOL!
I want you to get a good understanding of things like “good carbs” and “bad carbs”, and how to make food choices that help you maximize your fitness and health goals! Learn some general guidelines and you’ll be on your way!
First, what does glycemic index mean? When looking at a food, the glycemic index of that food is a rank that describes its effect on our blood glucose levels. A food’s glycemic index based on glucose, which is one of the fastest carbohydrates available. Glucose is given an arbitrary value of 100 and other carbs are given a number relative to glucose.
Carb-containing foods with a low GI produce only small fluctuations in our blood glucose and insulin levels (that’s a GOOD THING!!). Carb-containing foods with a high GI will spike our blood glucose and insulin levels (BAD 99% of the time!! — the one exception being immediately after a workout). And the GI of a particular food may not be what you expect! So you need to make some mental notes of the foods to avoid, even within the “healthy” categories of fruits and veggies!
Why does it matter? Spikes in blood glucose are BAD! (except for immediately after excercise). When we eat a high GI food, it will cause a “spike” in blood-glucose levels. Meaning, our blood-sugar rises very fast, triggering an equally rapid response from our bodies to pump out enough insulin to deal with the excess blood sugar. Result? Within an hour or so, the large secretion of insulin has dispersed all the excess blood glucose and then some. So we feel hungry again!! If, on the other hand, we eat a low GI food, the glucose release is much slower, and the energy source is extended over a much longer range. Our bodies don’t have to release large quantities of insulin to handle it. And, we stay full longer! It’s a Win/Win!!
The glycemic index is broken down into 3 categories = High (over 70), Medium (56-69), and Low (less than 55). So when selecting carbohydrate containing foods, the better choice is the one with the lower glycemic index! The lower, the better!
Watch this video, which explains the Glycemic Index and how it affects your body, as well as where Shakeology fits into the Glycemic Index:
Now, where do some of your “favorites” rank: Let’s take a look!
Shakeology = 24 (Low)
Apples = 38 (Low)
Bananas = 54 (Low)
Strawberries = 32 (Low)
Cherries = 22 (Low)
Grapes = 46 (Low)
Pears = 38 (Low)
Peaches = 42 (Low)
Watermelon = 71 (HIGH!!)
Carrots = 20 (Low)
Brocolli =15 (Low)
Black Beans = 30 (Low)
Corn = 78 (HIGH!!)
Sweet Potato = 54 (Low)
Potato = 85 (HIGH!!)
White Bread = 71 (HIGH!!)
Wheat Bread = 50 (Low)
Milk, skim = 32 (Low)
So do you need to memorize all GI #’s to be sure you are doing okay? NO! But get familiar with the dangerous foods — the ones with a high GI that you might not expect (like watermelon, corn, and potatoes). Avoid them and choose a different fruit / veggie instead.
And don’t be confused when you look at a label for some bread and notice that both the white bread and wheat bread have the same number of carbs. Not all carbs are created equal! By knowing a little about the Glycemic Index, you can understand why wheat bread is the much better choice for your health — the much lower GI! It won’t spike your blood glucose and insulin. It will leave you feeling full longer, with gradual energy release rather than a rush of energy followed by a crash.
There is much more you can learn about the Glycemic Index if you are interested, but the thing we all need to understand is that not all carbs are created equal, and keeping our body fueled with a sustained source of slow-releasing energy is the best way to stay fit and healthy. Proteins and low GI carbs are the best way to do that!
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17 Responses to “Glycemic Index and YOU!”
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Excellent! My favorite topic and a very important aspect of healthy eating.
Ill add that some foods are very consistent on the glycemic scale. Keep in mind that some foods are very consistent on the scale, meaning its reproducable from brand to brand and type of product to type of product. There are others that have more variability int he number meaning that some brands or species of fruit or vegatable will have some variance in the amount of carbs and more important, soluable fiber where the glycemic index might have a range and be more variable. Thats why when you go look up your favorite food on Glycemic index dot come, you might see that something might have a glycemic index listed at 30 and the same thing comes up at 45. Why the differance??? The sugar content may be variable or fiber content may be variable and the way the body absorbs it will be different. Other foods are very consistent. The key as Coach says is to know the general trend for that food and know what to avoid.
I mainly use the index to help me choose alternatives such as Levosh or flat bread as a sub for wheat bread etc.. Wheat bread for instance is one of those that has a very wide distribution of GI as not all wheat breads are created equal and you have to know what your eating. Some wheat breads have the same GI as white bread depending on how they are made. Go with whole wheat, lots of fiber and you should be good to go.
Jeff
so thats what it do only? just makes u crash and feel hungry … or if u didnt eat again i mean, u will gain some fats?
Wow!! I ate potatoes and corn…….it all stops now!
Thanks for sharing that information coach Wayne.
Very interesting read. I feel like everyday that I read about fitness I learn something new. The amount of knowledge out there is so great. Thanks for the tips, keep bringing it.
Great information coach. Do you ever try and eat high GI carbs post workout? I have read that it makes creatine more effective.
Hey Mike. I do Res/Rec Formula immediately after the workout which has a high G.I.
I loved corn before reading this, now I know I need to choose a different veggie.
hahah awesome thanks for this post, i am happy to stay i eat all the good ones.. aside from black beans.. not that i wouldnt, i just dont..lol and i dont eat any of the high ones, aside from potatoe maybe once every 3 or 4 months.
Hi Coach Wayne, I’m reading a really good book right now called WHAT TO EAT by Marion Nestle. She says that while looking at the GI of foods may be helpful what may be even more important is what’s referred to as the GLYCEMIC LOAD. Glycemic load takes into consideration the quantity (or calories) of the foods you eat in addition to the glycemic index.
For example, while potatoes and rice have a relatively high GI, what really matters is how much potatoes and rice you eat because the amounts of starch or sugars they contain are relatively low.
She writes, “To avoid fruits and vegetables because they might have a high Glycemic Index makes no sense; their Glycemic Load is low, and that’s what really matters.”
Also, the GI of food will change depending on how it’s cook and what else you eat it with. For example, a cold red potato has a GI of 56 and a hot red potato has a a GI of 89. And you hardly ever eat a potato or rice without some other source of protein or vegetable.
Anyway, I agree with you that if given a choice I would rather reach for some berries rather than watermelon. But of course there’s no problem eating watermelon as long as you don’t each too much! As always, the key is moderation.
She does emphasize that the GI is good in that it alerts us to the undesirable effects of eating lots of starchy processed foods and foods high in added sugars. But I just thought it was interesting because I had never heard of the Glycemic Load before so I just wanted to share. If you get a chance you should pick up a copy of WHAT TO EAT…it’s filled with lots of nerdy nutrition info. I love it! :-)
Good Stuff Coach i thought i started a clean eating workout May 2nd until i went on your glycemic index site and realized that watermelon-corn-potato are not really good for you, so with that said i will take those High Glycemics off my list, Thanks for the Tip..
hey coach wayne,
after workout, i take an apple and whey protein. is it ok?
but then, if i want to change to watermelon instead of apple, is it ok?
which one is better as my glucose supplement after workout?
thank you
Hey Trigyy, that’s not as good as a recovery drink, but it’s okay. Watermelon would be okay as well right after a workout (again, not as ideal as a recovery drink but okay).
hey coach, actually i’m running out of budget, so, i need to find any high GI to replace my recovery drink.. huhu
coach,
where cann find glycemic index of other foods,
curious about canteloupe and honeydew melon, and pineapple
i love fruit.
i am avoiding watermelon, and sticking to blueberries, and strawberries and apples. even a banana sometimes.
thanks
Hey MC, just type “glycemic index honeydew” on google, or whatever else you’d like to learn the glycemic index for :-)
Hey Wayne, if I eat rice and cooked vegetables such as carrots(which have a high GI for some reason), broccoli, cauliflower and chicken, wouldn’t the other vegetables and chicken reduce the GI load to where it wouldn’t affect me?
Yes Robert, the overall GI load is a combination of everything you eat at that one setting.