glycemic load vs glycemic index

Discussion in 'Diet / Nutrition' started by GEORGE TOULIATOS, Aug 9, 2015.


    GEORGE TOULIATOS Active Member

    In bodybuilding it is very important to realise that different types of food correspond to different insulin response from the pancreatic gland.Not all carbohydrates are equall;some cause a dramatic insulin spike,while others a moderate.Different parameters contribute on that.
    Pathologists who deal with DM2,created the term glycemic index,in order to know which kind of foods elevate more blood glucose level.The glycemic index of simple carbohydrates,mainly sugars,is preety high.On the other hand,complex-starchy carbohydrates have mainly a lower glycemic index.As a result,pancreas will secreate more insulin and lipogenesis is more likely to happen,through the enzyme lipoprotein lipase.
    Dextrose and glucose are evaluated with 100 and they are ideal for post workout.Other kind of foods have lower and this occurs due to the presence of fibers.Dietary fiber has the ability to reduce the GI and the fat storage that LPL does.It is obvious that white rice has a greater insulin response,that brown rice.Same valids for whole grain spageti,or whole grain bread.However,there are other factors that may affect the glycemic index,such as the type of cooking,or other macronutrients (animal protein,unsaturated fatty acids).For instance,a toasted slice of bread will have a higher GI,while steamed and not boiled vegetables will also have lower GI.Same valids for a baked potato and a boiled one.About protein and UFA's,when they are consumed before the carbohydrates,they have the ability to lower insulin's response.Finaly,the maturity of fruits can affect the GI,meaning that a yellow-brownish banana has a greater GI that a green one.So we get to the conclusion,that high GI foods are not obligatory the simple carbohydrates,but also starchy complex carbohydrates could also have an insulin spike response.
    The glycemic load is another parameter,that seems more important than the GI itself.The GL is the result of both GI and the carbohydrate content of the particular food.The formula that calulates GL is: GI x gr of carbs/100.For instance,watermellon has a GI of 90,due to the high fructose content.However,watermellon mostly consists of water-as much as 90%) and the carbohydrate content is just 5% and another 5% comes from fiber.As a result,the GL will be estimated around 4.5
    On the contrary,white bread has slightly lower GI that watermellon,approximately 80,since there are is no fiber at all (whole grain bread has GI of 50).However,bread is a food very dense in carbohydrates,almost 70%.As a result,the GL will be approximately 5.6,meaning that white bread is way more fattening that watermellon.Of course we have to take under consideration and do not neglect the fact,that pasta,bread and oats contain gluten,a vegan protein which is responsible for smoothening the physique,as it produces estrogens.
    blacksabbath likes this.

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