Carbohydrates examples of Low GI, Medium GI, High GI

**AKILLY** · 10-03-2006, 10:36 AM

Can some one please list foods that are in each of these LOW, MEDIUM AND HIGH catorgory please. My understand is that we should intake High GI at breakfest and post workouts and should intake LOW GI nad MEDIUM GI durring the rest of the day. I would like to get a good of idea of some examples of the GI rating of various carbohydrates. Thanks for you help.

**tucker01** · 10-03-2006, 10:42 AM

There is more to it then just the Glycemic index. Refer to Glycemic Load.

I really don't see a need for eating higher GI carbs, when being serious about nutrition, for the most part they are overprocessed products.

**Jodi** · 10-03-2006, 11:03 AM

I definately agree with Iain.

**AKILLY** · 10-03-2006, 11:15 AM

So food like cereals based on oats, barley and bran
breads with wholegrains, stone-ground flour, sour dough
all other types of fruit and vegetables, Basmati or Doongara rice, pasta, noodles, quinoa, salad vegetables with a vinaigrette dressing are LOW GI foods.

**tucker01** · 10-03-2006, 11:28 AM

Depends on the cereal. or processed product you are using.

Remember what foods you eat these with will have an impact on the GI as well.

**AKILLY** · 10-03-2006, 11:33 AM

Am trying to get a idea of what foods are good for my GI. In your opinion would the Low Carb Male Cutting Plan that Jodi posted be a good plan to follow? am pretty new to this and am trying to do as much research as I can.

**Witchblade** · 10-03-2006, 11:34 AM

Also, you should measure the GI of your meal, not each individual ingredient.

**Jodi** · 10-03-2006, 11:41 AM

The GI means so little. It's the combo of GI and GL that you want to go with.

**Gordo** · 10-03-2006, 11:46 AM

It's a guideline system at best.....it's not the best approach for looking at things because you might exclude something really good for you like watermelon (which is really high GI 72....but mostly water so the GL is low (7)). Still good for you in moderation. Unless you were on the strictest of cuts, there's no reason to exclude it from a diet.

If you look at a Mars bar or snickers by comparion, they are medium to medium low GI but their GL are 26 and 19 respectively (20 or more is high).

Which would you think is better for you? See the problem?

You can use GI/GL for general trends but not an end all/ be all.

I think Ian was referrring more to the nature of Simple Carbs (sugars) versus Complex Carbs (starches and their various configurations) and fiber

**tucker01** · 10-03-2006, 11:48 AM

Originally Posted by AKILLY

Am trying to get a idea of what foods are good for my GI. In your opinion would the Low Carb Male Cutting Plan that Jodi posted be a good plan to follow? am pretty new to this and am trying to do as much research as I can.

What are you new to.. Healthier eating?

Take a look at the Shopping list in this post ... Guide to Cutting, Bulking & Maintenance

Make a diet within the macro breakdowns that work for you based on the foods in that shopping list. If you are new to healthier eating then make a realistic attempt at the foods you chose, because selecting a strict cutting diet is very difficult mentally.

**AKILLY** · 10-03-2006, 11:56 AM

Ok Low GI and HI GL is good? or LOW GI and LOW GL is good?

**tucker01** · 10-03-2006, 12:13 PM

Low Low.

But in all reality it isn't going to mean alot. You are overthinking things here. Make Healthy food choices (a la shopping list) and a diet you can stick to.

**AKILLY** · 10-03-2006, 12:25 PM

Ok i guess i am think to much here, thanks for the info.

**drew_c** · 10-06-2006, 01:52 PM

Can't go wrong with www.glycemicindex.com

I just wish their database would hurry up and grow

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