18 replies to this topic

[finGrabber]

Hey WW, what is a good reference for the glycemic index of foods? And, what exactly does this tell me?

fG

[AliKat]

Well, I'm not WW, but the South Beach book has a limited lists of foods and their glycemic index. Its basically a system that ranks foods by how fast and how high they cause blood sugar to rise after eating a particular food. The standard reference is usually a slice of white bread. The higher the glycemic index, the greater the swings in blood sugar produced. When your blood sugar has a lot of peaks and dips, you feel hungry more often, eating more often, (usually high glycemic foods for that quick energy, starting the cycle all over again), and the harder it is to loose weight. Again, the South Beach book really goes into detail about this.

[finGrabber]

Ali,

I'll have to check that out...I want to balance out the foods I eat so I don't have a big dip in my blood sugar; do you know of an on-line reference?

Kim

[Starfish Sandy]

Hey Kim - I have the South Beach book if you to borrow it. I can bring it to the Christmas Happy Hour if you want. Just let me know.

[AliKat]

South Beach is also on line, but I'm not sure how much you can do without paying for a subscription to the site. Have you tried a search for glycemic index?

[finGrabber]

Sandy, please bring the book to the happy hour. I'd like to read it!!

Ali, I've done a search online, but most of the results are incomplete. Though, it has been more than a few months since I did a search. Maybe I'll try that later tonight after the big Turkey Feast!

Kim

[WreckWench]

Hey girl I have not ignored the question...just haven't had time to answer it. The basic idea is that foods have a sugar content referred to as their glycemic index. The theory is that you should avoid foods with a high glycemic index. However many VERY beneficial fruits and veggies have a high glycemic index. The real measure is the glycemic load. That is the index times the calories. So for example the glycemic index of a carrot is VERY high compared to that of a slice of white bread. Therefore you'd think it was safer to eat the bread then the carrot. When in reality it would take a pound of carrots to equal the same glycemic load as in one slice of bread.

Why is this? Well bread is a simple carb and since all its fiber has been stripped from it when the flour was processed as well as the nutrients by the way...when the body digests it is it converted to simple sugar instantly putting a huge sugar load on the body. Although the carrot has a higher sugar or glycemic index, when the body breaks it down the fiber slows the process and allows the complex carbs to be converted to glyogen which is used as energy vs. simple sugar which overloads the brain and signals the body to store this extra sugar for a rainy day and so therefore is stored as fat.

So the glycemic index is sorta useful but the glycemic load is what is beneficial. I have a few books that discuss it further that I will try to dig up for you. -ww

[finGrabber]

So, the glycemic load is what I really need to know about?

[WreckWench]

So, the glycemic load is what I really need to know about?

Yes the index is not really that useful...what's important is the load.

[rbs262]

The resource I use for practical information on this subject is called Sports Nutrition Guidebook by Nancy Clark... but, it sounds like WW could be the best resource to me. Being aware of glycemic load can be very useful information in endurance sports or when building up a heavier load of exercise as part of a fitness program.

[WreckWench]

That is an excellent resource and thank you for the complement!

Yes there are lots of reasons to look at the glycemic load. Sounds like you must already know about flaxseed too...its extremely beneficial for athletes in converting protein into useful nutritional building blocks.

[rbs262]

Sounds like you must already know about flaxseed too..

Yes, I am familiar with flaxseed but as a good source of Omega-3 fat for heart health. I'm not really aware of the specific nutritional benefits beyond that. As an endurance athlete, I try to learn as much as I can about nutrition since ignorance can turn into a big bonk when the going gets tough! I'll have to check into in more depth. Thanks for the tip.

[WreckWench]

Sounds like you must already know about flaxseed too..

Yes, I am familiar with flaxseed but as a good source of Omega-3 fat for heart health. I'm not really aware of the specific nutritional benefits beyond that. As an endurance athlete, I try to learn as much as I can about nutrition since ignorance can turn into a big bonk when the going gets tough! I'll have to check into in more depth. Thanks for the tip.

Start here for general health benefits...and then I'll dig up some specific info on the endurance athlete benefits for you! -ww


Info on flaxseed general health benefits!

And of course burning as many calories as you do you know you are putting oxidative stress on the body and so must offset that. Anti-oxidants do just that and here is some information on a simple, easy to use source of mega anti-oxidants. In fact...in just 28 days you'll have significant documented increases in key anti-oxidants ranging from 53% to over 2000% increase.

mega anti-oxidant info!

[rbs262]

Great information! Thank you very much. This is way more than I've ever heard on the subject before. You are good.

With a heavy travel schedule, it is especially difficult to eat the right kinds of foods to meet daily nutritional needs, particularly when I am training at a full load. Most restaurant menus just don't have the right offerings.

Any further information is appreciated.

[Marion1336]

I do believe there will be a flaxseed grinder's conference in Cozumel running in conjunction with the planned diving activities.

Actually, it's starting to look like it's a requisite for the trip!

C'mon David, join your fellow SD flaxers!