Most of us will have been told that we should be eating more “low GI” carbs and eating less “high GI” carbs. But is this really the case? Does GI matter?
The Glycaemic Index
First off, let me give a quick rundown of what the Glycaemic Index (GI) is. It is a system that was developed back in the 1980s. It was created as a way to rate by how much different sources of carbohydrates raised blood sugar levels. Each food was given a score out of 100. High GI foods having a greater effect on raising blood sugar, and low GI foods having less of an effect on blood sugar. Since we ideally want to keep our blood sugar levels stable, it seems that the advice of favouring low GI foods over high GI foods makes sense.
The problem
Here’s the thing. When the Glycaemic Index was put together, each carbohydrate source was tested when consumed in isolation. On the surface, this doesn’t sound like an issue. However, this does not reflect how the majority of us will consume our carbohydrates. We eat our food in meals, that include a mixture of carbs, protein, fats, plus fibre. All of these have an effect on slowing the rate of digestion. This also limits any potential blood sugar spike. Rarely would we ever eat a source of carbohydrates in isolation – which is how they were tested when putting together the Glycaemic Index.
Therefore, the Glycaemic Index is unrealistic. You could argue that white rice should be avoided, as it is high GI and it will spike blood sugar levels. However, eat that white rice with steak and broccoli, and no longer will it spike blood sugar.
You could argue that bread should also be avoided, as it is high GI and will spike blood sugar. But use that bread to make a turkey sandwich, and again any blood sugar spikes won’t be an issue.
Best Sources of Carbs on a white wooden background. Top view
Another problem
To point out further how flawed the Glycaemic Index, is it turns out that every individual’s blood sugar levels react differently. People have different levels of sensitivity to carbohydrates. So while a carbohydrate source might spike one person’s blood sugar, it may have minimal effect on another person!
Conclusion
The Glycaemic Index isn’t a particularly reliable way to judge how “healthy” a food source is. For example, a chocolate bar is actually a “low GI” food due to its fat content. Despite chocolate having a high sugar content!
But really, as long as you are aiming for the majority of your food to come from natural, minimally refined, minimally processed, whole foods, then your diet should be just fine!
https://howistayfit.com/training/home-workout-14/ No Gym? No Problem! Scapula Compressions admin 22/01/2019 No Gym? No Problem! If you wanted to do a home workout, you are in luck! I have created a series of videos showing exercises you can do with no equipment. Sometime it’s not so easy to get to the gym. Or you might find yourself away, travelling, etc. But the exercises I will be sharing in this video series fit into a home workout perfectly! Scapula Compressions Read more: https://howistayfit.com/training/home-workout-14/#ixzz5dNWUTS5m Follow us: @DanMarashi on Twitter | dan.marashi on Facebook
https://howistayfit.com/focus/fear-of-failure-rant/ https://www.youtube.com/watch?v=jRl_JMSj0mc&feature=youtu.be Dan’s Fear of Failure Rant Dan’s Fear of Failure Rant – random thoughts from the kitchen! Too many people waste their potential in life… a deep topic here! Clearly this dieting is taking it’s toll right now haha! It’s true though. It absolutely kills me how many people I see waste their potential. This isn’t limited to fitness! People’s fear of failure paralyses them in all areas of their life! They are scared to even try something in case they don’t succeed. Successful people are often idealised for their achievements. But what you don’t hear about is how many times they had to keep trying and failing in order to succeed! There are no larger restraints on our potential than those we place on ourselves! Be amazing. Be awesome! Get in the game. Have a go at least. And if you get knocked down, learn ...
https://howistayfit.com/training/traps-training/ Traps Training admin 04/02/2019 Big traps are cool! In fact I’d say having big traps is freakin awesome! Abs are obviously cool too. But the problem is that unless you walk around all day without a shirt on, nobody will even know you have that coveted six pack! But a big pair of traps on the other hand, are noticeable with or without a shirt on! Even while wearing a long sleeve shirt! I don’t think any other body part can get the same admiration and attention even while covered up! Trapezius By “traps”, I am of course referring to the trapezius muscle, that is visible on top of the shoulders, tying in the shoulders to the neck. In my opinion it gives the impression of a powerful strong physique! How to train your traps The traps are hit INDIRECTLY through exercises like deadlifts and rows. And to an extent presses, pull ups, and pull downs. They are also used in back squats. But to isolate and hit t...
Comments
Post a Comment