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Understanding Glycemic Index for Better Health
We find the mention of the glycemic index in almost all diet plans. It’s certainly on the lips of every dietician, nutritionist, and bodybuilder.
That said; glycemic index had a very different beginning. It was first introduced to aid those with diabetes to regulate the intake of carbohydrates to manage blood sugar level.
Regardless of its origin, the Glycemic Index (GI) has attracted the attention of every health conscious individual. So, what is the Glycemic Index (GI), and what role does it play in our fight for good health, hypertrophy and strength training? Let’s find out.
What is the Glycemic Index?
It’s time for an exciting titbit about carbohydrates before we jump into the glycemic index. Carbohydrate is the primary nutrient that supplies energy to the body. You want it, your body needs it, and you can’t live without it. But, consuming too many carbohydrates, more than what the body can use, will lead to an increase in fat and body weight.
The carbohydrate problem was one of the most challenging conundrums for scientists until the glycemic index was invented. For a healthier body, a balanced diet is essential. You can’t completely cut out carbs from the diet; instead, add more high-quality carbohydrates and limit the intake of the bad ones. The glycemic index helps you make that crucial decision.
Glycemic Index is a number assigned to food based on how quickly the carbs in them are converted into glucose in the body. Each food is given a number from 0 to 100. Nourishment that causes a sudden spike in blood sugar level has a higher GI number.
A glycemic index rating of 70 or more is considered high, while food that is ranked between 56 to 69 have medium GI and anything that’s 55 or below is low GI.
The Benefits of Eating Low Glycemic Index Food
We all know the adverse effects of inconsistent blood sugar levels. A sudden increase and drop in glucose level can affect body weight, muscle growth, and the overall health of the individual. Here are the benefits of eating low glycemic index food on health:
High GI foods will cause energy crashes, and low GI foods will help you avoid it.
Low GI food helps maintain a healthy weight by controlling carb cravings.
Low glycemic diet improves physical endurance and stamina.
Low GI food helps manage cholesterol and reduces the risk of cardiovascular diseases.
Low glycemic food enhances insulin sensitivity.
Low glycemic index food helps manage diabetes by maintaining a healthy blood sugar level.
Glycemic Index for Muscle Building and Good Health
Exercise alone won’t guarantee you lean muscles; by now we know that much. But, you can’t eat whatever you want and hope all that energy converts to muscles. To develop muscles without putting on the excess weight, you’re required to do two things:
- Maintain stable glucose or blood sugar level to prevent a spike or sudden release of insulin.
- Provide the body with a constant supply of energy (fuel) to promote muscle growth.
So, you need the carbohydrates for energy, muscle building, and various other activities.
At the same time, the carbohydrates must be from low glycemic index foods, so that our body doesn’t digest them quickly and rush the glucose into the bloodstream. If you don’t want a sudden spike in blood sugar, take no chances; adopt a low glycemic index diet.
Low and High Glycemic Foods
Low GI Foods (55 or less)
- Most fruits, non-starchy vegetables
- 100% stone-ground whole wheat or pumpernickel bread
- Oatmeal (rolled or steel-cut), oat bran, muesli
- Pasta, barley, bulgur
- Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
- Medium GI (56-69)
- Brown, wild or basmati rice, couscous
- Whole wheat, rye and pita bread
- Quick oats
- High GI (70 or more)
- White bread or bagel
- Corn flakes, puffed rice, bran flakes, instant oatmeal
- Short grain white rice, rice pasta, macaroni and cheese from mix
- Russet potato, pumpkin
- Pretzels, rice cakes, popcorn, saltine crackers
- Melons and pineapple
How to Switch to Low Glycemic Index Diet
From a regular to a low glycemic index diet, it’s a steep climb – you can’t make this transition in a single day. Here are a few ideas to make the transformation a smooth one:
Those who are used to the sugary cereals in the morning can trade them for breakfast cereals made of bran, barley, and oats.
Similarly, instead of white bread, make sourdough, stone-ground and whole-grain bread part of the diet plan.
Surprisingly, basmati rice has a GI of 52; making it a low glycemic index food. So, replace white rice with basmati rice.
Too much of high glycemic white potato is bad for health. So, skip white potato and take sweet potatoes and yams.
Skip fruit juices, instead, take whole fruits. Reduce the use of high GI dates and watermelon and add more low GI fruits like banana, grapefruit, cherries, and berries.
Green leafy vegetables have low glycemic value, so add as much as you can to your diet.
Is there a Right Time to Take High Glycemic Food?
As the saying goes, ‘there’s a time and place for everything.’ You can have high glycemic index foods sparingly and the best time to consume them is after your workout. After a training session, the carbohydrate level in the body dips, and that’s when you should have some high GI food.
References:
“What You Need to Know About the Glycemic Index.” Whole Life Challenge, www.wholelifechallenge.com/what-you-need-to-know-about-glycemic-index/.
“The Glycemic Index: Should You Even Care?” Muscle for Life, www.muscleforlife.com/glycemic-index/.
“What Is the Glycemic Index (GI)?” Healthline, www.healthline.com/health/understanding-glycemic-index.
“Benefits Of Understanding And Using The Glycemic Index!” Bodybuilding, www.bodybuilding.com/fun/glycemic_benefits_index.htm.
“A Beginner’s Guide to the Low-Glycemic Diet.” Healthline, https://www.healthline.com/nutrition/low-glycemic-diet .
“How to Use the Glycemic Index.” WebMD, www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs#1.
The New Glucose Revolution: The Authoritative Guide to the Glycemic Index-the Dietary Solution for Lifelong Health. Dr. Jennie Brand-Miller, Dr. Thomas M.S. Wolever, Kaye Foster-Powell, Dr. Stephen Colagiuri