Glycemic Index: WTF is it!?

It’s truly unbelievable on just how misinformed the general public is as it relates to carbs and how they REALLY effect the body.

A guilty pleasure of mine is dropping knowledge bombs on  people who I speak with during consults, or who just email me asking me questions about their diet and feel it appropriate to point out the fact they are “carb sensitive”.

Nobody is carb sensitive unless you’ve rendered yourself as such as a result of the fact you eat like sh*t, and have no consistency with your diet aside from the fact it’s not consistent in any way imaginable.
With that out of the way….

Carbs are and will continue to be your bodies main source of energy.

The only exception to this is if you’re older, live a sedentary, (non-active) lifestyle, and have no desire whatsoever to improve on the way you look naked.

If you’re reading this, probability suggests you’re not one of those people.

I know how overwhelming and irritating it can be seeing so much conflicting information out there, but at day’s end the SECRET TO LOSING FAT and getting lean, comes down to nothing more than burning more calories than you’re taking in on a daily basis.

That’s it.

Today we are going to talk about carbs, the differences between carbs, and exactly what the hell the Glycemic index is and just how important it is or is not….

What’s the difference between High and Low GI carbs?

The difference is identified in the rate at which said carbohydrate is formed into glucose and enters the body through the blood stream.

glu·cose

ˈɡlo͞okōs,ˈɡlo͞okōz/
noun: BIOCHEMISTRY
a simple sugar that is an important energy source in living organisms and is a component of many carbohydrates.
***IMPORTANT!:  excess glucose not stored in the liver or muscles will be converted to and stored as fat!! Hence the concept and importance  of practicing portion control and  exercising routinely.
What does GI mean?

GI stands for the Glycemic Index. As stated prior, it measures the rate carbs enter the bloodstream. The reason this would be important in theory, is this “rate” determines exactly how a certain carbohydrate will impact blood glucose.

This system was developed for diabetics so they had a resource to help them regulate and stabilize blood sugar levels.

The system subsequently became popular for athletes and fitness enthusiasts to assist in maintaining optimal levels of energy to assist with performance and recovery.

Hence the controversy began as it typically will, once meatheads get involved and start adding their 2 cents and “bro-science” ideologies. 🙂

Basically carb sources are categorized as high or low on the GI based off how much glucose reaches the blood stream in the first 3 hours of consumption.

The more glucose that reaches the blood  in the that time, the the higher the GI for that carb source.
Get it? Good! You’re basically an expert now….

List of Low GI carbs: (Slower digesting for sustained levels of energy)

-Green veggies
-Converted Rice
-Sweet Potato
-Pasta
-Dairy
-Oats
-Ice cream (huh!?)

List of High GI carbs to be consumed in moderation: (Faster digesting that increases the probability of being stored as body fat, and often contain high levels of sugar which trigger a pleasure center in our brains that can and will lead to over eating)

-Excessive Sugary foods
-Kids cereals
-Candy
-White breads
-Potatoes
-Chips
-Processed/instant pretty much anything
-Soda (This can include diet as well!!!)
In conclusion:
The GI can certainly be a useful tool for planning your nutrition.

But like anything there are always variables to be considered, like the fact that Ice cream is actually categorized as Low Gi because of the fact it’s low in protein and contains fat that aids in digestion, but more compellingly the fact that  fat loss is a direct by product of calories in vs. calories out, regardless of where those calories come from, provided you’re getting in enough protein to preserve and enhance lean muscle, and getting in enough fiber to aid with digestion and the absorption of valuable nutrients.

Obviously it doesn’t take Physician or nutritionist credentials to determine its ideal to take in the majority of carbs from the low GI list,  as these will be higher in vitamins, nutrients, and have much more fiber, aside from the ice cream of course. 🙂

But the reality is if you’re eating a healthy, regimented diet conducive to your goals 90% of the time, and working out at least semi routinely, it is perfectly ok to have the occasional piece of cake, candy, or anything else that you just feel like eating for no other reason that it makes you happy!
In fact, from a mental standpoint it is highly encouraged!!

Hence the reason why I incorporate commonly referred to as “cheat meal” foods on my meal prep companies weekly menu. IE bison burgers, protein pizza, pancakes, and more…

I’ve been doing this a long time and have figured out the  psychological aspect of “dieting” is in fact the most challenging for people. So by providing them meals that keep them mentally gratified, they are able to stay consistent and actually follow through with their respected meal plan.

I enjoy breaking stigmas and BS myths circulating around social media that throw so many people off track and leave them frustrated and unclear as to what they’re doing wrong!!

It’s my intention to change the mental associations that  people have developed when they think of the word “diet” or “healthy meal plan”.

It doesn’t have to be bland chicken and broccoli to fall under the “healthy” category and help you get the results you want with your body. Not even close…

So go take some sort of action step toward achieving your goals and make sure you kick ass this week!!!
Thanks for reading and I hope you find this information helpful as you continue your journey to the new and improved you!