Glycemic Index

Some studies have suggested that foods that have a lower magnitude of influence on the increase in the body’s blood glucose (sugar) level may limit excessive high’s and low’s in blood sugar that are often associated with low moods, lack energy and even over-eating.

Additionally, these lower glycemic index foods when ingested at least 30-60 minutes prior to exercise can:

• minimize hypoglycemia (low blood sugar) that occurs at the start of exercise
• increases the concentration of fatty acids in the blood (long term energy system)
• increases fat oxidation and reduce reliance on carbohydrate fuel (i.e., spare limited muscle fuels).

On the other hand, foods that are on the higher end of the glycemic index are often recommended for consumption during exercise and in recovery (within 30-45 minutes after exercise).

General Recommendation:  Choose carbohydrate foods on the low to moderate glycemic index except during and shortly after exercise.  This will help maintain a constant blood sugar level and promote a higher energy level throughout your entire day.

Examples

LOW GLYCEMIC INDEX (slow inducers of insulin secretion 10-39%)

Almonds                Apples                         Beans                      Black-eyed p 
Butter beans        Cabbage                     Cashews                Cherries

Chicken                 Chick peas                  Cottage cheese       Dried Apricots

Eggs                      Grapefruit                    Green veges            Lentils

Milk                        Mozzarella cheese      Nutrition bars           Nutrition shakes

Oranges                Peaches                      Peanut butter           Pears             

Pecans                  Pistachios                   Plums                      Prunes           

Pumpkin seeds     Soy milk                      Soybeans                 Split peas

Sunflower seeds   Tomato soup               Tomatoes                Tuna               

Turkey Walnuts     Yogurt (plain)

MODERATE GLYCEMIC INDEX (moderate inducers of insulin secretion 40-70%), Spaghetti (whole wheat), oatmeal, sweet potatoes, Navy beans, peas (40-49%), Buckwheat, spaghetti (bleached), sweet corn, All bran cereal, oatmeal biscuits, Rich Tea biscuits, frozen peas, yams (50-59%), White bread, brown rice, muesli, shredded wheat cereal, ryvita crispbreads, water biscuits.

HIGH GLYCEMIC INDEX (Rapid inducers of insulin secretion), Bread (whole-grain), millet, white rice, potatoes (70-79%), Corn flakes, instant potatoes, maltose, honey (80-90%), Sports drinks, Sugar, Glucose (90-100%)