Glycemic

Question: How much glycemic load is optimal for perfect diet? I am a young male with a raw vegan diet that drinks water only and has a very fast metabolism. I exercise intensely then wait until my muscles are done recovering and do it again, and recovery takes about a week or so excluding recovery techniques. I however, am curious about carbs. What glycemic load should I aim for on exercise days? What about on non-exercise days? I don't risk or have any metabolic disorders btw.

Answer: Firstly it is important to have a balanced diet on a daily basis, not only on the exercise days. You need to eat a variety of foods to receive the nutrients your body needs. Eating something healthy one hour before the exercise will provide you with energy without having a full tummy. It is also important to fill the body's stores after the exercise. A meal or snack within one hour of activity will assure this. Carbohydrates should be the main focus, along with protein in smaller amounts. It is suggested low to moderate ranked foods- pasta, porridge be consumed several hours prior to exercise due to their long slow release of glucose into the blood stream. While high glycemic index foods- corn flakes, honey, sports drinks, sweets should be consumed during or post exercise because they quickly release glucose into the blood stream which will be rapidly taken up into the muscles. Eating high GI foods for instant energy before a workout may have the reverse effect. During exercise this insulin response is dampened, so glucose will supply the cells with glucose from the blood. There is not a specific X amount of glycemic load figure you can aim for on exercise or non-exercise days. This is not like counting calories.

Question: What do the glycemic levels in foods that to do with my body? What do high glycemic foods do to my body and what do low glycemic foods do to me. and can anyone also give me example of some low-glycemic foods.

Answer: The highest glycemic index food, that I know of, is white bread. Like Wonder bread. High glycemic index foods cause a spike in your insulin production and then a premature drop in blood-sugar, which is quite noticable in some people (some are called hypoglycemic when this occurs). So, you may as well be eating a candy bar, or a piece of cake with icing on top and then 'crashing'. I'm a little rusty on this topic after studying nutrition in college...I'd recommend contacting a registered dietician in your area (RD) to learn more, or go to eatright.org for more info. from the American Dietetics Association. You might find a link or two there that can help you. Good luck.

Question: How do I know what foods are low glycemic carbs or Higher Glycemic carbs? I'm working on my bodybuilding diet and I'm interested in learning what I should eat in the morning; low glycemic carbs. Also would eating a morning meal in low glycemic carbs help me with my energy level in the morning? Cause I feel as though I don't have. enough energy when I'm at work in the morning.

Answer: There is a great book out called The China Study. It speaks about a high vegetable diet versus a high animal content diet. It does not touch much on the glycemic index but i will help with nutrition. Check with you local library they may have the written or audio book.

Question: What is the recommended glycemic load per day for me? I'm 110 pounds and 22 years old. I found lots of information on low GL foods, but no info on recommended glycemic load per meal, or per day.

Answer: The Glycemic Index was actually created for individuals with diabetes, not really as a weight loss tool, like most people try to use it for. Although, the key to weight loss is more about lowering your sugar intake versus lowering your fat intake, it's not a bad idea. To answer your question though, the Glycemic Index is more of a guideline of which foods are better than others...which I find very inaccurate because it makes a piece of pizza (GI=30) seem better for you than a baked potato (GI=85) or even watermelon (GI=72).

Question: What is considered a low glycemic load? I want to eat foods with a low glycemic load because my blood sugar is a little high. Is 7 high? What's considered high and low?

Answer: 7 is high. You want to be under 6. Over 6 is high. A low glycemic load is a food that doesn't raise blood sugars significantly. Nuts for example are a low glycemic load since the protein and fats outweigh the small amount of carbs that they have in them. Cheese would be another one. Low in carbs, low glycemic load due to all the fat in it. google low glycemic index for a better list.

Question: Does a low glycemic diet help hypothyroid disease? I am hypothyroid (hashimotos) and have been having trouble keeping my hormones stable. I've heard that some people tell me a low glycemic diet helps manage the symptoms and helps them lose weight. Anyone have experience with this? To complicate things a little further I'm also a vegan so I eat a lot of whole grains, beans, veggies and fruits.

Answer: Are you testing your thyroid levels in the morning each and evert time? Thyroid testing should be done within an hour of waking, when metabolism is near its low point. The best way to lose weight when hypothyroid is to have a TSH around 1.0 ifon T4 and be converting enough T4 to T3. On T4/T2 a free t4 or midrange and a free t3 high in range is needed. Thyroid levels are the number #1 way to begin the weight loss process. As far as diet, reduce carbs and increase fiber. Avoid or limit soy and fluoride. Exercise for one hour at least 4-5 times a week.

Question: What is meant by a low glycemic diet? I've been recently diagnosed with polycystic ovaries and need to be on low-glycemic diet but i'm not sure what that entails.

Answer: I have diabetes and have been told the same thing. Basically our bodies convert carbohydrates in food to glucose in our blood giving us energy. High GI foods convert to glucose very quickly causing the glucose in our blood to spike - Low GI tend to be less processed type foods eg wholegrain bread, and take longer to be turned into glucose causing less of a spike in the blood sugar. There is a good website put out by the university of sydney about GI and the GI values of different foods - here is its link http://www.glycemicindex.com/

Question: Do you know of a low glycemic food brand? Im on a low glycemic diet and I was wondering if anyone knows of a food brand that offers low glycemic stuff? The only brand I know of is fifty50 and thats it. Anything else besides fifty50? Thanks to anyone who can help me!

Answer: Drugstore.com carries a brand called Extend. You could also check out www.dlife.com

Question: Is there any type of alcoholic drink that has a low glycemic index? And can the glycemic index of drinks further be influenced by eating or drinking habits?

Answer: Yes Beck's Priemier light Blatz LA Hamm's special light Kirin light Old style LA Oylympic Gold light pabst extra light Pearl light

Question: How does glycemic index actually work for weight loss? I've heard a lot about the South Beach Diet and other diets that go by GI. I was wondering how GI actually helps someone lose weight. I know that low GI foods tend to be more filling and all that, but what is it about keeping blood sugar levels low? How does keeping blood sugar relatively under control make one lose weight?

Answer: The reason that this promotes fat loss is because your body NEEDS sugar or rather glucose (that's what sugar becomes in the body). When you feed it as little sugar as possible your body has to turn fat into glucose. It is just good old fashioned eating right to keep simple carbs to a minimum. These are sugar, bread, potatoes, pasta, etc.. Remember to get your fix of complex carbs though, mainly veggies. Protein is the ultimate food. Proteins are low in calories (not that I'm saying count calories, I hate that), they fill you up longer, and burn more calories when your body turns it into energy. Good luck.

Question: What bread is best on the Glycemic Index? Looking for a low glycemic index bread that is tasty.

Answer: I beleive multigrain is the lowest on the G.I.. 47-48ish...

Question: What is considered a high glycemic index and what is low? I know 100 is pure glucose. But what would be high and low for someone with diabetes?

Answer: The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.

Question: Is a high Glycemic Index diet essentially the same thing as the diabetic exchange diet? Been told to go on a strict GI diet, which is low on bad carbs. Is that the same as a diabetic diet?

Answer: No, they are very different plans. The diabetic exchange diet is an archaic system where various amounts of foods were assigned an "exchange" value. 1 exchange of breads/starches were estimated at 15g of carb (1 small potato, 1 slice of bread, 1 small brownie), etc. The problem is that the foods we eat don't often fit these 15g amounts (most breads are 17-20g of carb per slice), so you ended up with very inaccurate carb estimations. The glycemic index assigns values to various foods based on how quickly they are metabolized and their impact on blood glucose. Also very inaccurate and highly disputed on it's usefulness. The best method is to keep your carbs at a moderate level, no more than 30-40g per meal.

Question: What is the Glycemic Index of coffee with milk and sugar? I've noticed that, regardless of calorie intake, I loose weight more easily if I avoid my usual 3-4 cups of coffee that each contain an 1/4 cup whole milk plus 4-6 teaspoons of white sugar. My mother has always drank coffee with lots of creme and sugar and was overweight my whole life- I've never seen her slim, but she was tall and thin before 30. She has also suspected the coffee with creme and sugar, not for staying fat but for initially getting fat.

Answer: The glycemic index of of creamers (including milk) and most sugars have a high rank. The best thing to do if find a low glycemic and non cephalic cream and sugar. I do not have the exact glycemic numbers right now, but feel free to listen in on the teleconference we recorded with the Alfa Researcher Dr. Ann De Wees Allen. In regard to weight gain and coffee, in and of it's self coffee does promote fat storage in the adipose tissues. The best way to avoid weight gain, and still enjoy your coffee is to drink BSkinny, Skinny Science Coffee. It is the only coffee designed by Glycemic Researchers. It is made with the finest Arabica beans, is certified organic, and fair trade. You can read more about it on the links below. If you are intersted in purchasing a few ounces of the BSkinny we can be reached on [email protected] I hope this helps shed some light on your question. Warmest Regards Authetically Angela http://www.angelascoffeeshop.com p.s. At your convenience, you can listen to Dr. Allen's call by dialing 218-339-2487. Use access code 8013190# and use 031109 as the recording ID. Enjoy!

Question: How do I keep a puppy from becoming hypo-glycemic? I'm not sure what that means, but I always hear about peoples puppies dying from hypoglycemia. What is it and how do I keep it from happening?

Answer: Hypoglycemia is not as rare as some people think. It is seen more in toy breeds than your regular size dogs, but a good quality food helps. It would also be a good idea to keep some karo syrup or waffle syrup on hand and rub it on their gums if you notice any of the aforementioned symptoms. If that happens, i would take the puppy to my veterinarian as soon as it was stabilized. Your vet can sell you commercial varieties of vitamins and minerals in order to keep it from happening again. Good luck.

Question: Are sprouted corn tortillas low in the glycemic index? I buy my at Whole Foods, I am determined finally to? lose weight but it's hard giving up tortillas, I'll be watching those carbs carefully and I know that corn is high on the glycemic index, any experience on this? thank you.

Answer: i started atkins about three months ago. since you are watching your carbs, you are going to have to steer clear of corn products. La Tortilla Factory tortillas are great. they taste good and they are only 3 net carbs per tortilla. that's the lowest i've seen. i buy them at my local chain grocery store. good luck on your low carb diet! http://www.latortillafactory.com/jadworks/ltf/jwsuite.nsf/sitewelcome/Home