Breaking Down the Glycemic Index for Bodybuilding

[musclebeauty]

Carbohydrates are the main source of macronutrient that are converted to glucose. Although if you go into strict ketosis your body will use fats as a fuel source through a process called gluconeogenesis. To measure the body?s glycemic index it is assigned a value from 0-100. A higher value means a faster blood sugar response.


Moderate glycemic index foods are better for purposes of fat loss because a higher glycemic index food means insulin levels will rise much faster. Fat loss cannot occur when insulin levels are extremely elevated. On the other hand a slow releasing carbohydrate will produce less insulin and maximize fat loss.

• Low GI Foods - In regards to the glycemic index scale, a food under 55 is considered to be low glycemic index.
• Medium GI Foods - Foods that have a GI under 70 and over 56 are considered to be medium glycemic foods.
• High GI Foods - Foods that have a GI over 70 are considered to be high glycemic foods.

The glycemic index of foods cannot be taken into account solely on their own as eating protein and fat sources alongside carbohydrates will affect the overall glycemic level of the carbohydrate source.

The International tables of glycemic index and glycemic load values show the following glycemic index for several commonplace foods.

Food	Glycemic Index (Glucose = 100)	Serving Size (Grams)	Glycemic Load Per Serving
Bakery Products and Breads
Banana cake, made with sugar	47	60	14
Banana cake, made without sugar	55	60	12
Sponge cake, plain	46	63	17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)	42	111	24
Apple, made with sugar	44	60	13
Apple, made without sugar	48	60	9
Waffles, Aunt Jemima® (Quaker Oats)	76	35	10
Bagel, white, frozen	72	70	25
Baguette, white, plain	95	30	15
Coarse barley bread, 75-80% kernels, average	34	30	7
Hamburger bun	61	30	9
Kaiser roll	73	30	12
Pumpernickel bread	56	30	7
50% cracked wheat kernel bread	58	30	12
White wheat flour bread	71	30	10
Wonder® bread, average	73	30	10
Whole wheat bread, average	71	30	9
100% Whole Grain® bread (Natural Ovens)	51	30	7
Pita bread, white	68	30	10
Corn tortilla	52	50	12
Wheat tortilla	30	50	8
Beverages
Coca Cola®, average	63	250ml	16
Fanta®, orange soft drink	68	250ml	23
Lucozade®, original (sparkling glucose drink)	95 ±10	250ml	40
Apple juice, unsweetened, average	44	250ml	30
Cranberry juice cocktail (Ocean Spray®)	68	250ml	24
Gatorade	78	250ml	12
Orange juice, unsweetened	50	250ml	12
Tomato juice, canned	38	250ml	4
Breakfast Cereals and Related Products
All-Bran®, average	55	30	12
Coco Pops®, average	77	30	20
Cornflakes®, average	93	30	23
Cream of Wheat® (Nabisco)	66	250	17
Cream of Wheat®, Instant (Nabisco)	74	250	22
Grapenuts, average	75	30	16
Muesli, average	66	30	16
Oatmeal, average	55	250	13
Instant oatmeal, average	83	250	30
Puffed wheat, average	80	30	17
Raisin Bran® (Kellogg?s)	61	30	12
Special K® (Kellogg?s)	69	30	14
Grains
Pearled barley, average	28	150	12
Sweet corn on the cob, average	60	150	20
Couscous, average	65	150	9
Quinoa	53	150	13
White rice, average	89	150	43
Quick cooking white basmati	67	150	28
Brown rice, average	50	150	16
Converted, white rice (Uncle Ben?s®)	38	150	14
Whole wheat kernels, average	30	50	11
Bulgur, average	48	150	12
Cookies and Crackers
Graham crackers	74	25	14
Vanilla wafers	77	25	14
Shortbread	64	25	10
Rice cakes, average	82	25	17
Rye crisps, average	64	25	11
Soda crackers	74	25	12
Dairy Products and Alternatives
Ice cream, regular	57	50	6
Ice cream, premium	38	50	3
Milk, full fat	41	250ml	5
Milk, skim	32	250ml	4
Reduced-fat yogurt with fruit, average	33	200	11
Fruits
Apple, average	39	120	6
Banana, ripe	62	120	16
Dates, dried	42	60	18
Grapefruit	25	120	3
Grapes, average	59	120	11
Orange, average	40	120	4
Peach, average	42	120	5
Peach, canned in light syrup	40	120	5
Pear, average	38	120	4
Pear, canned in pear juice	43	120	5
Prunes, pitted	29	60	10
Raisins	64	60	28
Watermelon	72	120	4
Beans and Nuts
Baked beans, average	40	150	6
Blackeye peas, average	33	150	10
Black beans	30	150	7
Chickpeas, average	10	150	3
Chickpeas, canned in brine	38	150	9
Navy beans, average	31	150	9
Kidney beans, average	29	150	7
Lentils, average	29	150	5
Soy beans, average	15	150	1
Cashews, salted	27	50	3
Peanuts, average	7	50	0
Pasta and Noodles
Fettucini, average	32	180	15
Macaroni, average	47	180	23
Macaroni and Cheese (Kraft)	64	180	32
Spaghetti, white, boiled, average	46	180	22
Spaghetti, white, boiled 20 min, average	58	180	26
Spaghetti, wholemeal, boiled, average	42	180	17
Snack Foods
Corn chips, plain, salted, average	42	50	11
Fruit Roll-Ups®	99	30	24
M & M?s®, peanut	33	30	6
Microwave popcorn, plain, average	55	20	6
Potato chips, average	51	50	12
Pretzels, oven-baked	83	30	16
Snickers Bar®	51	60	18
Vegetables
Green peas, average	51	80	4
Carrots, average	35	80	2
Parsnips	52	80	4
Baked russet potato, average	111	150	33
Boiled white potato, average	82	150	21
Instant mashed potato, average	87	150	17
Sweet potato, average	70	150	22
Yam, average	54	150	20
Miscellaneous
Hummus (chickpea salad dip)	6	30	0
Chicken nuggets, frozen, reheated in microwave oven 5 min	46	100	7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce	80	100	22
Pizza, Super Supreme (Pizza Hut)	36	100	9
Honey, average	61	25	12

 

Complex vs. Simple Carbohydrates

Complex carbohydrates are made up of hundreds of units and provide much more sustained energy as they take more time to be broken down by the body. Some common examples of complex carbohydrates include starchy substances such as oatmeal, brown rice, and sweet potatoes.

Fibrous complex carbohydrates are mostly of the vegetable variety including such common vegetables as asparagus, broccoli, cauliflower, lettuce, peppers, and tomatoes.

Simple carbohydrates are made up of far fewer molecules and provide immediate sources of energy such as fruits and other sugary foods.

When to eat carbs

Prior to beginning your workout it is recommended to have low to medium GI carbohydrates roughly one hour before your workout. If you choose to consume higher GI carbohydrates those may be consumed thirty minutes or less before to provide an immediate source of energy.

Post-workout, focus on faster absorbing carbohydrate sources to provide the appropriate anabolic response for achieving optimal results. Although subject matter experts may differ today in their opinions on the necessity of post-workout protein and carb sources, it is usually better to air on the side of caution because as we all know it's better to be safe than sorry.

Although flexible dieting and use of the "If it Fits Your Macros" (IIFYM) approach has helped to revolutionize dieting making it easier to use for the vast majority of individuals, it is important to consider other extraneous factors beyond simply carbohydrates, fats, and proteins. Eating whole foods will aid the body in providing the appropriate metabolic and anabolic response for achieving results and building muscle effectively.

[OLYMPIC]

thank you for all your posts @musclebeauty 

[malaryiakid]

thanks this is gold!