Glycemic Index of New Zealand CHO sources.

[ExpensiveUrine]

Does anyone have G.I. referrence relating to NZ carbohydrate sources?

Please share.

I saw something like this at my University library, I'll look for it again.

[ExpensiveUrine]

Might be useful to some, not so useful to others.

(eBook.Self Help.Health.Diet) GLYCEMIC INDEX.pdf

[Pseudonym]

Check out the Links->Nutrition section of the site. We've got Sydney University's glycemic index database listed there, and it has quite a large number of NZ brands.

[ExpensiveUrine]

Very nice.

Thank you.

[littlebigboy]

Does anyone here eat the GI way ?

Is it all it's cracked up to be ?

[ExpensiveUrine]

Does anyone here eat the GI way ?

Yes.

Is it all it's cracked up to be ?

What do you mean?

[littlebigboy]

I mean, does it do all the things they say on the links website ---

• Low GI means a smaller rise in blood glucose levels after meals

• Low GI diets can help people lose weight

• Low GI diets can improve the body's sensitivity to insulin

• High GI foods help re-fuel carbohydrate stores after exercise

• Low GI can improve diabetes control

• Low GI foods keep you fuller for longer

• Low GI can prolong physical endurance

Unless we have health or motivation problems, improving physical endurance seems to be the only significant claim on the list.

I mean hey; staying fuller for longer means you'll enjoy less food :cry: :wink:

[ExpensiveUrine]

I mean, does it do all the things they say on the links website ---

• Low GI means a smaller rise in blood glucose levels after meals

• Low GI diets can help people lose weight

• Low GI diets can improve the body's sensitivity to insulin

• High GI foods help re-fuel carbohydrate stores after exercise

• Low GI can improve diabetes control

• Low GI foods keep you fuller for longer

• Low GI can prolong physical endurance

Unless we have health or motivation problems, improving physical endurance seems to be the only significant claim on the list.

I mean hey; staying fuller for longer means you'll enjoy less food :cry: :wink:

There's a Pre/During/Post workout thread somewhere, some nice info there. As far as I see it those claims make sense and have been practised by a majority of athletes. It's really nothing novel in the field of nutrition/sport science.

[Pseudonym]

Does anyone here eat the GI way ?

Well, yes and no.

Is it all it's cracked up to be ?

Again, yes and no. Those points above are all true. However, I think there's a lot of misconceptions out there about GI - probably because the products in the US are not necessarily the same products as in NZ.

For instance, NZ kumara is NOT the same as American sweet potato. I know a lot of NZ bodybuilders eat kumara in the belief that the GI is much lower than plain potato. Well, that might be true for an American sweet potato, but our kumara is a different beastie altogether! Observe...

[table][mrow]Food[col]GI[col]Carbs/150g serve[col]GL

[row]Potato, Nardine, boiled (New Zealand)[col]70[col]19.5g[col]13.7

[row]Sweet potato (Canada)[col]48[col]26g[col]12.5

[row]Sweet potato, kumara, boiled (New Zealand)[col]78[col]20.7g[col]16.1[/table]

Now remember the difference between GI and GL...

Q: What is the difference between glycemic index (GI) and glycemic load (GL)?

A: The GI describes the type of carbohydrate in foods and its potential to raise blood glucose levels. Our actual blood glucose levels are determined by both the quality, or GI, of the carbohydrate and the quantity of carbohydrate. We can predict the effect of a food on our blood glucose level by calculating the glycemic load which is the GI x the amount of carbohydrate, divided by 100. Teaspoon of jam (GI = 51): (51 x 5 grams carb) / 100 = 2.5

So you can see that although the GI of an American sweet potato is significantly lower than our plain ol' Nardine, because it packs more carbs per serve than our Nardine does, the GL figures are not much different.

This is why I'm quite happy to have the occasional (note: occasional!) chocolate biscuit even while dieting - even if it has high GI carbs, it's only 5g! But I make sure I drop my other carb sources a bit to compensate. Mostly. :twisted:

[Ash]

Does anyone here eat the GI way ?

I try - I'll always go for the lower GI food when I have a choice, except post work out, when I go with high GI.

Is it all it's cracked up to be ?

As Pseudonym pointed out, there are some issues with choosing the wrong foods because of misconceptions but in general, I would say it has some major benefits.

[littlebigboy]

Interesting Pseudo, but I find any eating plan that requires a calculator a pain in the :smackbottom:

But in saying that I sometimes get very tired in the afternoon; with no clear explanation; and was wondering if the rice ( just found out is high GI ) that I have for lunch some days with fish, is making my insulin levels rise then fall

• Low GI means a smaller rise in blood glucose levels after meals

• Low GI diets can improve the body's sensitivity to insulin

I do eat an apple with lunch, so I would have thought this to even out my GI level :?

[ExpensiveUrine]

Hard to say without seeing your diet schedule.

What time of the day do you train?

[littlebigboy]

I normally train around 4:30 to 5 pm, with a moderate snack at about 3 pm, but I'm currently taking Mercury's advice from my intro post ---

Personally one of the 1st things I\'d do if I were you would be take at least 2 weeks off (min) from any kind of training whatsoever.

I felt I was a bit overcooked, and are looking forward to starting fresh soon.

My diet schedule is nothing like what I have read of you guys are eating. :snap:

I might have to get a second job to pay the food bill if I ate that much :pfft: