Food glycemic levels
Gleshna
Has anyone experimented with gylcemic levels in foods? From what I understand
research was done on people to find a sugar spike in the blood from food eaten.
( One source: Flash Training ( rock climbing book ) by Eric Horst p. 116.
Surprisingly complex carbs often can out high than simple sugars. For example,
baked potatoes and rice put sugar into the blood at a much higher rate than
candy bars and cokes. Processing of the foods was a theory of why the
unexplained result occured. Why do we believe the complex carb versus simple
carb anyway? That is what we were taught I guess. Maybe someone looked at the
molecules of potatos saw complex chains and made a prediction without
considering what a few hour of heat would do?
Anyway from what I understand, high glycemic level foods right after the
workout to replace gylcogen. Low gylcemic foods as a preparation for the next
workout session. By the way, pasta was somewhat in the low middle of the list.
Bob
Gleshna
Here are the current levels I have found. I have no idea of what the numbers
mean other than a low number is less of an immediate sugar spike and a high
number is a quick sugar spike21 Peanuts
27 Red Kidney Beans
32 Fructose
32 Cherries
32 Peas
34 Brown Beans
36 Grapefruit
41 Lentils
43 Black Beans
44 Apricots
46 Skim Milk
51 Yogurt
53 Pear
54 Apple
54 Tortilla
55 Pinto Bean
52 Spaghetti
58 Apple Juice
60 Peach
63 Orange
63 Lentil soup
65 Rice, instant
66 Grapes
69 Grain Bread
70 Chocolate
71 Ice cream, low fat
74 Orange Juice
75 Kiwi
77 Banana
78 Corn
79 Brown rice
79 Oatmeal
79 Popcorn
80 Muesli
80 Mango
80 Potato, boiled
82 Pita bread
83 White rice
86 Pizza
86 Split pea soup
87 Ice cream
88 Muffins
91 Raisins
92 Black bean soup
94 Nutri-grain
96 Croissant
96 Grape Nuts
97 Mars bars
99 Wholewheat bread
99 Shreaded wheat
100 Mashed potato
100 Life savers
101 Carrots
102 Golden graham
103 Watermelon
104 Honey
107 Pumpkin
108 Donut
109 Breakfast bar
110 Rice cakes
114 Jelly beans
119 Cornflakes
121 Baked potato
128 Rice instant boiled 6 min.
146 Glucose tablets
150 Maltose
Bob
Ryan
Gleshna wrote in message
<199803311403...@ladder03.news.aol.com>...
To add to your confusion try to figure out the glycemic index of a meal that
has two or more carbs, all with different glycemic indexes. Then figure out
how fats affect the glycemic index of food both in their quantity and what
their carbon saturation is. Finally, figure out how protein affects the
glycemic index of carbs. Did I mention fiber? Oh yeah, fiber is another
factor that influences glycemic index. Which is it again? Soluble or
insolube fiber that influences glycemix index? Have fun figuring this stuff
out.
Ryan
Gleshna
>To add to your confusion try to figure out the glycemic index of a meal that
>has two or more carbs, all with different glycemic indexes. Then figure out
>how fats affect the glycemic index of food both in their quantity and what
>their carbon saturation is. Finally, figure out how protein affects the
>glycemic index of carbs. Did I mention fiber? Oh yeah, fiber is another
>factor that influences glycemic index. Which is it again? Soluble or
>insolube fiber that influences glycemix index? Have fun figuring this stuff
>out.
>
>
Thank you very much for the response.
1. I think the research does strongly question some basic assumptions about
food and energy. I was very surprised that white rice and potatos would act
more like a simple sugar. For example, I would have thought a coke or candy
bar after a workout would contribute to quick restoring of gylcogen; however,
the gycemic index shows that cooked rice would be much better. The numbers are
from actual research rather than hype and opinion. A fact that I greatly
appreciate. At the same time I think it is recognized that individual
responses will vary along with the effects of various foods.
2. I found some theories about the above factors. These are theories and
nothing more:
a. More processing of a food = higher glycemic level
b. Powered or ground form of food = higher glycemic level
c. Soluble fiber = lower glycemic level
d. Slow ingestion foods = lower glycemic level
e. Protein or fat= for some carbs a lower glycemic level
f. Sodium = higher glycemic level
g. Stress = erractic glycemic response
It seems to me that it is very important to distinguish between research,
opinions, and assumptions. While the above information does make completely
figuring out a complex meal, it does give some guidelines that would be very
different that the previous generally held thoughts about food and energy.
I made the post to see if anyone was experimenting with observing major food
intakes and energy response. It would seem to me that sharing personal
experience might be helpful
Luck,
Bob
Ryan
>1. I think the research does strongly question some basic assumptions
about
>food and energy. I was very surprised that white rice and potatos would
act
>more like a simple sugar. For example, I would have thought a coke or
candy
>bar after a workout would contribute to quick restoring of gylcogen;
however,
>the gycemic index shows that cooked rice would be much better.
Also, don't forget the fact that the sucrose in soda is much less likely to
be stored as muscle glycogen as would the converted glucose from rice. From
what I have read, sucrose is pure shit, both in terms of causing insulin
resistance and poor storage as glycogen (liver of muscle).
>The numbers are
>from actual research rather than hype and opinion. A fact that I greatly
>appreciate. At the same time I think it is recognized that individual
>responses will vary along with the effects of various foods.
>
>2. I found some theories about the above factors. These are theories and
>nothing more:
>
>a. More processing of a food = higher glycemic level
>b. Powered or ground form of food = higher glycemic level
>c. Soluble fiber = lower glycemic level
>d. Slow ingestion foods = lower glycemic level
>e. Protein or fat= for some carbs a lower glycemic level
>f. Sodium = higher glycemic level
>g. Stress = erractic glycemic response
>It seems to me that it is very important to distinguish between research,
>opinions, and assumptions.
This is an important point, but you have to realize the limitations of
research. Research is limited to its clinical setting a lot. It sometimes
can be hard to generalize experiments because of their unnatural character.
When analyzing this concept, its important to look at the two types of
realism involved with experimentation. There is mundane realism which is
the degree an experiment is superficially similar to everyday situations.
Then their is experimental realism which is the degree an experiment absorbs
and involves its participants. Neither of these types of realism can be
acheived 100% in an experiment, as would they be in a real life setting.
With this in mind, sometimes someone's opinion which is derived from
intensive personal experience and observation while in a naturalistic
setting, can be just as valuable, if not more valuable. For the most part
experimental research does provide us concrete data and the most valid data,
but it may not always show reality. Another example is the Hawthorne effect
which basically is the concept explaining that sometimes people perform in
certain ways in research for one reason, they have experimenters watching
them. This was classically demonstrated in a social psychology experiment
with some Princeton researchers working with an office. Office morale went
way up only because their were Princeton researchers around. In reality,
the researchers did nothing. These are some things that must be kept in
mind when reviewing literature.
>While the above information does make completely
>figuring out a complex meal, it does give some guidelines that would be
very
>different that the previous generally held thoughts about food and energy.
>
>I made the post to see if anyone was experimenting with observing major
food
>intakes and energy response. It would seem to me that sharing personal
>experience might be helpful
I personally stick to carbs that have a glycemic index of about 50-60 or
below before I workout, or for the first half of the day. Post workout or
later at night I will eat higher glycemic index carbs to promote glycogen
stoarge and start the induction of sleep. My well being is excellent all
the time nowadays and I attribute it a lot to this. No more dragging days,
no more sleepless nights.
Ryan
Salty Lore
In article <6furos$j...@bgtnsc02.worldnet.att.net>, "Ryan" <so...@no.email>
writes:
>>1. I think the research does strongly question some basic assumptions
>about
>>food and energy. I was very surprised that white rice and potatos would
>act
>>more like a simple sugar. For example, I would have thought a coke or
>candy
>>bar after a workout would contribute to quick restoring of gylcogen;
>however,
>>the gycemic index shows that cooked rice would be much better.
I was not a privled when young so only ate flank and most potato. Worked hard
got big and strong anyway without all the worry about what was eaten. And no
magic pills.
----------------------------------------------------------------
Jake Slate Preston
Salt of the Earth Shipyard
"Hulls of Steel"
Gleshna
>Also, don't forget the fact that the sucrose in soda is much less likely to
>be stored as muscle glycogen as would the converted glucose from rice
My soda can says "high frutose corn syrup". Frutose has a 32 GI.
>someone's opinion which is derived from
>intensive personal experience and observation while in a naturalistic
>setting, can be just as valuable, if not more valuable.
Of course, I would think the Hawthorne effect could certainly affect the above
more that a sugar spike done in research. Additionally, there is the
self-fulfilling prophecy idea, too. A person believes a food is doing great
things when in fact it is the belief that is responsible for the hard work and
goal achievement. Contrarywise, I find it very hard to believe that
self-fulfilling prophecy or Hawthorne effect can influence a sugar spike from a
given food.
>
>I personally stick to carbs that have a glycemic index of about 50-60 or
>below before I workout, or for the first half of the day. Post workout or
>later at night I will eat higher glycemic index carbs to promote glycogen
>stoarge and start the induction of sleep.
Thanks this is what I was looking for. What are the preworkout and post
workout carbs? I can use this for more than just lifting. My thinking is
somewhat like: peanuts the night before, pasta in the morning, and rice
afterwards. This is by no means all I eat, but I try to include some glycemic
indexing. During the actual workout I often have lifesavers. I pop one before
an especially intense section. They are probably more of a gimmick than
actually providing extra power.
Bob
Gleshna
>I was not a privled when young so only ate flank and most potato. Worked
>hard
>got big and strong anyway without all the worry about what was eaten. And no
>magic pills.
What do you do now?
Bob
Salty Lore
In article <199804021309...@ladder03.news.aol.com>, gle...@aol.com
(Gleshna) writes:
Work in the steamyards along time for father put together ships. After he
dead, now I build ships with my son.
Now I am layed up with hurt shoulder had a an accident when another worker put
a rivit into my shoulder deep out for two weeks.
Doc says rivit into bone.