Why use LOW GI carbs during DIETING?

[V3ng3anc333]

Hi guys,

I for myself have never really used soley low GI carbs during dieting and it never has effected my progress in a negative way. I would even say that my muscles feel fuller and i recover better whilst using higher GI carbs. If i carb load i often do so by using things like wine gum or sth similar.

I think the reason why i never felt using LoW GI carbs during a diet necessary is, that first and foremost you are carb depleting anyway. No one getting ready for a comp diets on an abundance of carbs.
Therefore muscle and liver glycogen are depleted during the entire course of the diet (not totaly depleted though).
so if i eat carbs my bodys first priority should be to fill up those depleted gylcogen stores. So it dosent matter how Hi the GI of the food is i am consuming the carbs WILL all go to the glycogen stores and none will be stored as exess fat (assuming no one ever eats an abundance of carbs in one sitting).

Moreover i you are eating higher GI carbs the carbs will be cleared faster out of you blood stream -> insulin lvls return to baseline much sooner -> glucagon isn't inhibited anymore -> fatloss continues. Whereas when one eats lower GI carbs insulin is slightly elevated for extended periods of time and therefore blocking the actions of glucagon, right?

On the other hand it is quite obvious to me that one SHOULD def. use lower GI carbs during bulking to avoid excess fat gain.

Any input on this guys? Am i missing sth here or has somebody made a similar expierence?

RG

Alex

 

[full_belly]

I tend to agree... for my biochemistry anyway.. esp when really the only carbs i eat are the 2-3 meals postworkout anyway, and yeah i think my bloodsugar drops faster whilst i sleep setting me up nicely for morning cardio..

 

[Superior1]

I would have to say the type of carbs (sugar) plays a factor. Such as Sugar which is a disacharide (fructose/glucose) has a better chance of filler liver stores than muscle stores versus a more starchy carbs that covert to glucose more quickly thus filling muscle stores.

Filling liver stores isn't ideal during cutting since you have less control over the insulin response for hours after the meal (Amount of thse carbs plays a factor)

The distinction between starchy carbs and sugary carbs is not so much the glycemic index or insulin response as it does the relative distribution of glycogen storage from each type of carb. Staches are broken down into glucose directlywhereas sucrosebeing a disaccharide is part glucose and part fructose. Fructose is more prone to refill liver stores whereas glucose refills muscle stores. And since each carb load session you are really only looking to replenish muscle stores versus loading up your liver starches are a better choice. I've tried both routes, and while I can get away with sugars at training time I found I stay more intune with leaness so to speak when I use starchy carbs during the carb load. Even high carb loads.

References for
**broken link removed**
**broken link removed**
http://www.ncbi.nlm.nih.gov/pubmed/9694422

So glycemic index plays a factor but how and where the carbs are stored will play a role which is determined by sugar type.

So I can see your point. a lot of fructose lower GI could be good for bulking since it will trigger insulin for longer period by loading up the liver. During cutting a high GI carb while it does spike insulin if from a sugar form that easily converts to glucose is in an out of your system so to speak, replensihing muscle versus loading your liver causing a shorter term insulin response. And we all know what happens once insulin levels are low fat buring is facilitated.

 

[V3ng3anc333]

I would have to say the type of carbs (sugar) plays a factor. Such as Sugar which is a disacharide (fructose/glucose) has a better chance of filler liver stores than muscle stores versus a more starchy carbs that covert to glucose more quickly thus filling muscle stores.

Filling liver stores isn't ideal during cutting since you have less control over the insulin response for hours after the meal (Amount of thse carbs plays a factor)

The distinction between starchy carbs and sugary carbs is not so much the glycemic index or insulin response as it does the relative distribution of glycogen storage from each type of carb. Staches are broken down into glucose directlywhereas sucrosebeing a disaccharide is part glucose and part fructose. Fructose is more prone to refill liver stores whereas glucose refills muscle stores. And since each carb load session you are really only looking to replenish muscle stores versus loading up your liver starches are a better choice. I've tried both routes, and while I can get away with sugars at training time I found I stay more intune with leaness so to speak when I use starchy carbs during the carb load. Even high carb loads.

References for
**broken link removed**
**broken link removed**
http://www.ncbi.nlm.nih.gov/pubmed/9694422

So glycemic index plays a factor but how and where the carbs are stored will play a role which is determined by sugar type.

So I can see your point. a lot of fructose lower GI could be good for bulking since it will trigger insulin for longer period by loading up the liver. During cutting a high GI carb while it does spike insulin if from a sugar form that easily converts to glucose is in an out of your system so to speak, replensihing muscle versus loading your liver causing a shorter term insulin response. And we all know what happens once insulin levels are low fat buring is facilitated.

yeah totally left that out cause i am fructose intollerant anyway
good remark!

 

[Superior1]

So I can see your point. a lot of fructose lower GI could be good for bulking since it will trigger insulin for longer period by loading up the liver

Saying frutose could be good for bulking, could have been better said frutose is not as good for cutting in many instances. Frutose 'could' be good for bulking but like you said it's tough for most people to load up with frutose, so in that respect it's not good as part of bulk phase.

I believe it's a matter of playing with high and low depending on type of sugars used and goals.

 

[TooPowerful4u]

Saying frutose could be good for bulking, could have been better said frutose is not as good for cutting in many instances. Frutose 'could' be good for bulking but like you said it's tough for most people to load up with frutose, so in that respect it's not good as part of bulk phase.

I believe it's a matter of playing with high and low depending on type of sugars used and goals.

Welcome back fucker lol. You beat me to every single point i was thinking about making while reading his post. It is all time defendant and depends also on the activities revolving around it. Also depends on a number of other variables, like total intake for the day, what you did that day, what you did the days prior, what you plan for the next day, fat burners, metabolism, etc.....If you just got off a low carb day and you are looking/feeling pretty flat, by all means have something high GI as long as the total carb content is controlled! The fuller glycogen stores are, the more likely you are to store bodyfat with that insulin surge. Post workout you are more than likely depleted, so GREAT time for high GI. Post cardio is a BAD time for high GI, as it will immediately cause insulin release and blunt the afterburner effect from the cardio and stop fat burning immediately.

So point is...there is a time and a place for both. Experience, knowledge, and knowing your body is responsible for deciding how much and when.

 

[TooPowerful4u]

Another thing to remember in rebuttle to your comment that since it is in your system faster, it will clear faster.....while this is true, it also leaves you with no carbs for that time period until your next meal. ALSO, an insulin surge on a high GI food will usually give you peaks and valleys with blood sugar...ESPECIALLY on a diet where your insulin sensitivity is WAY UP. THis means you will at one point have high blood sugar, then all of a sudden it drops and you CRASH. Not a good thing IMO dieting, when energy is already scarce and you are already having problems functioning like normal.

 

[V3ng3anc333]

Another thing to remember in rebuttle to your comment that since it is in your system faster, it will clear faster.....while this is true, it also leaves you with no carbs for that time period until your next meal. ALSO, an insulin surge on a high GI food will usually give you peaks and valleys with blood sugar...ESPECIALLY on a diet where your insulin sensitivity is WAY UP. THis means you will at one point have high blood sugar, then all of a sudden it drops and you CRASH. Not a good thing IMO dieting, when energy is already scarce and you are already having problems functioning like normal.

yeah i ll give u that. Luckly i dont have energy problems during my diet. Caffein helps also.

I think you are basically right when saying that it is a very individual thing. I for myself seem to tolarate high GI foods rather well even when dieting whilst others may have problems with this approach.

 

[Superior1]

Another thing to remember in rebuttle to your comment that since it is in your system faster, it will clear faster.....while this is true, it also leaves you with no carbs for that time period until your next meal. ALSO, an insulin surge on a high GI food will usually give you peaks and valleys with blood sugar...

Good reason that a blend might work for this instance 10-20% frustose? As the frustose at low enough dose will give you some sustained glucose without substantial insulin spikes.

 

[Fa Seeshus]

i tend to use more low gi carbs, because they have fiber. sux when you are on a higher protein diet and not crapping