A couple Qs about diet

[Ang]

Ive gotten more serious about my diet lately and was wondering a few things ,#1 whats up with people recomending sweet potatos/yams as good carbs?The GI database claims they have a GI of 77/78(not low)?Mabey carb up ,or post workout? #2 Wheat tortillas that are sold in supermarkets good/bad?(I love my homemade chicken tacos/buritos)Im guessing they are no good due to being made from wheat FLOUR ,thus an upper end GI? #3 Lentils ,Ive been looking into lentils and was wondering if any here have good firsthand info on them?Also do lentils have the same effect on digestive tract as beans(I get horable shits off beans)beans are very complex carbs ,so much so that some cant digest properly(me).Anybody know if the product BEANO really works in helping you digest complex carbs?Any feedback or good info would be great,Thank you

 

[xcelbeyond]

From my research, yams/sweet potatoes and "long-grain" brown rice are the highest in polysacharides - in other words, VERY COMPLEX carbs. Many bb'ing nutritionists have corroberated this as well. Not sure why you're trying to prove everyone wrong. A "low GI" isn't everything, but it can't be ignored.

I've eaten lentils wo any problems, but I can eat ANYTHING
They're a good low GI, complex carb.

 

[Ang]

I did not mean for my post to come off on the wrong tone,I really didnt know the potato thing(I was just looking at the GI of them).Im guessing there are more complicated things that factor in.They are so easy for me to eat with no condiments ,that I was thinking they were too good to be true.

 

[Jwillbc55]

The GI of foods seems to change depending on where you look. Also remember that GI will always be lower because you eat the carbohydrate with a protein which will slow digestion. Sweet potatos are a great carb as far as I'm concerned, they taste great and don't have much sugar and have plenty of fiber. You certainly don't have to worry when eating sweet potatos, brown rice, and lentils

 

[xcelbeyond]

I didn't mean to sound like I was beating up on ya bro!

Since I shy away from sweets, like you said, they make you feel like you're eating something you're not suppose to, as they really taste good IMHO

 

[Mr_Magoo]

u may be thinking of regular potatoes which have a GI somewhere along the lines u suggested

 

[Skip]

I don't know where you live but sweet potatoes in the US are only around 50 on the GI, give or take a few points depending on which GI you are using. They are nowhere near 77/78. Also, a sweet potato is not a yam though yams are constantly referred to as sweet potatoes here in the US.

Also, you can refer to the Glycemic load of a carb but that really isn't necessary and only further confuses people in most cases. It is this simple: use low GI carbs and combine them with protein and fat in each meal and the protein and fat will further reduce the already low entry rate of a low GI carb making it even slower and more easily managed. It doesn't make sense to use a higher GI carb and then rationalize by saying that adding fat and protein to that meal with "make it a low GI carb". Take a low GI carb and make it an even LOWER GI carb. THAT makes much more sense and rest assured your body will notice over the long haul.

The GI isn't everything, as Excel points out. There are several other variables that need to be equally considered. However, the GI should not be ignored with the rationale that a calorie is a calorie or a carb is a carb, either. Using bodyfat as a fuel source is a game of controlling blood sugar and insulin levels. It is much easier to do this by using lower GI carbs. Even if it weren't (and for a small percentage, they can get by without it and eat higher GI carbs) you can bet you will battle hunger more with higher GI carb sources in your meals than with lower GI carbs. If you don't believe me, give it a shot.

Skip

 

[BigMatt]

This GI thing is overated...

Count Cals and Protein.

 

[Skip]

Hmmm....

You make a statement like that and then back it up with nothing.

*shrug*

Skip

 

[gassy]

I get confused by the GI thing as well at times The longer I spend on glycemicindex.com., the less I think I understand it. Some rice and potatoes are in the 90's while some milks and apple juices are in the 30's. I think that you just have to eat the traditional bodybuilding foods that have worked for so many other people.

 

[Conan21]

What is hard to understand??

Lower GI equals slower release of glucose. more stable blood sugar.U stay more focused and you don't get as hungry again as soon.

lower GI generally means lower insulin which is favorable for fat loss.

I like Skip's idea---Low GI carbs, protein, a lil bit of fat


and yes potatoes are very high GI, some foods also have food alergins such as gluten too which should probably be avoided when dieting for fat loss.

 

[gassy]

Apple juice's GI is in the 30's, would you consider that a slow digesting carb that keeps you full for a while?

 

[Skip]

Apple juice's GI is in the 30's, would you consider that a slow digesting carb that keeps you full for a while?

This is a great example of what I was saying when I made the point that the GI is not the only variable to consider when choosing carb sources. It isn't the last word but to say that it is useless or to not consider it when dieting is not a good idea. I have found flaws or numbers that just don't make sense, as well. Hell, some apples go from 20 to others being 45 or higher. Table sugar is far lower than brown rice yet the answer to that one is pretty obvious. How is that for confusing the average person?

Skip

 

[rauljimenez]

To confuse it even more, maltodextrin is considered a complex carb , of course with a GI Rating of 101

 

[Conan21]

To confuse it even more, maltodextrin is considered a complex carb , of course with a GI Rating of 101

I've read a couple books about G.I. the last one I read was "the new glucose Revolution". its one of the better ones.

Pretty much "complex carb" means absolutely nothing. other than it is larger in size as apposed to simple carbs. People assumed for a long time that complex carbohydrates would break down slower than simple carbs b/c of the size difference.

But since people have been studying glycemic indexes they find out that complex carbs like bread starts to turn into sugar right in your mouth. it begins to digest imediately. where as something like an orange which contains mainly fructose, a simple carb, releases glucose very slowly.

so complex means large
simple means small

but that tells you nothing about how its released into the body.

 

[Skip]

People assumed for a long time that complex carbohydrates would break down slower than simple carbs b/c of the size difference.

.

Just as some are now assuming that the GI means nothing or has no significance. It is funny to me that the GI is proven to show the different absorption rates of carbs and, thus, different effects on insulin levels yet there are still some that say it doesn't matter.

Skip

 

[rauljimenez]

A lot of people even books of Biology which I have include that been complex refers to a biological process which takes more time for enzymes to break it down thus slowing GI, that is not always true.

 

[JonnyO]

Isnt the GI based on 20g servings or something like that? I think the everage person consumes more than that per serving.

Whats your take on things like Cream of Wheat, rice cakes (even flavored mini rice crisps), shredded wheat, etc when in contest diet? How about carrots?

IMO, There are other things you should be concerned with other than the GI when dieting. Concentrate more on the right foods and amounts. I have tried dieting a few different ways...High Fat, Low Fat, Low GI carbs, Hi GI carbs, etc. My contest diet now is mostly what people consider HIGH GI carbs and it doesnt make a difference in my opinion, it works great for me. I have no hunger issues either way. When dieting your hungry all the time regardless of the type of carbs you chose , lol. Unless you are very sensitive to carbs, and for that you would have to be VERY sensative for it to make a negative impact.

Interesting thread.

 

[BigMatt]

Anyway the moment you combine Carbs with protein you slow down the absorbtion...

That should apply more to dieting than anything else...

People are often overanalyzing too much and thats sometime lead to stress,undereating and not getting good gains...

This isnt rocket science...it is about building muscle mass from overloading the muscle and getting nutritients and enough rest to repair...