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Carbs & The Glycaemic Index Explained

maxyoursport.co.uk: Carbs & The Glycaemic Index Explained

Essential to good nutrition is an understanding of what carbohydrates are, and what the body does with them.

Between fears of high fat, high protein diets and any type of carbohydrate. Planning a meal or even a diet has become a stressful & an over complicated process.

Carbohydrates

There are 2 types of carbohydrate simple & complex

Simple carbs are quickly absorbed by the body and provide a quick source of energy e.g. Jam, Sugar, fizzy drinks & sweets.

Complex carbs are absorbed slowly creating a steady release of energy over a longer period of time e.g. wheat & whole grain, apples, peas & beans.

The Glycaemic Index

You will only see foods on the on the GI index which contain carbohydrates so you will not find foods like meat, chicken & eggs. The Glycemic Index(GI) is the ranking of carbohydrate in foods according to how they affect blood glucose levels.

Low GI are digested & absorbed slowly causing a slow rise in blood sugar & insulin levels. Which can help someone on a weight controlled diet as it can help you control your appetite & delay hunger.

High GI foods are very quickly absorbed creating a spike in insulin & blood sugars. Great for a boost 30 mins before a workout.

Carbohydrates with a low GI value (55 or less) are more slowly digested.

“If you are going to eat high a GI rated meal you can lower the overall GI value of the meal by adding in some low GI foods”

 

View a list of Glycemic Index Foods

                                    – Colour coded

                                    – By GI value

Learn more about diet & nutrition >>>

 

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19th April 2016
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