Glycemic Index - Low GI Foods

Many seasoned bodybuilders and weight lifters are well versed with the terms glycemic index and low GI foods as they use these as an important part of their diet.

What is surprising is that unlike bodybuilders many people have never heard of the glycemic index or low GI foods so do not understand how they can help maintain weight control and support fat loss.

So what is the Glycemic Index?

Created by Dr. David Jenkins at the University of Toronto (Canada) in 1980 the glycemic index is a measure of blood glucose levels caused by the consumption of carbohydrates.

The idea behind the glycemic index is that the lower the number a food sits on the glycemic index the slower the glucose is released into the bloodstream.

This means that the lower the GI rating a food has the better it is for the body as it releases glucose slowly and steadily over a period over time.

Most bodybuilders try to keep their carbohydrate intake within the low GI foods as this will keep their metabolic rate steady throughout the day, in turn supporting their fat loss to keep their body lean.

GI Foods

Below is a list of foods and their GI range

Low GI (55 or less on the glycemic index)

Fruits, vegetables (not including potatoe), pasta, pulses, milk, fish, eggs, nuts, oil, meat, grainy breads.

Medium GI (56 - 69 on the glycemic index)

Whole wheat products, brown rice, basmati rice, sweet potatoe.

High GI (70 - 100 on the glycemic index)

cornflakes and other cereals high in sugar, potatoe, white rice, white bread, croissant, sweets, desserts and sugar (Sugar is the only product that is 100 on the index).

Summary

If you want to give yourself a steady flow of fuel throughout the day and also keep your metabolic rate high to support potential fat loss and a leaner body try to keep towards the low GI food range.