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Re: ConfusingFrom: Leslie (anonymous@obgyn.net)Thu, 11 Apr 2002 16:03:36 -0700
Curvy, Here are some websites that I use on occasion. They may help you somewhat. http://www.gifoundation.com/GI Food List.htm http://busycooks.about.com/library/features/blgigi.htm http://www.mendosa.com/gi.htm The last link was especially helpful to me when I first began this. He goes into great detail explaining what the Glycemic Index is (also known as the GI list) and how it works. By higher end carbs (not a technical term, but one I use for myself) I am referring to the most common carbohydrates we are accustomed to...potatoes, white rice, white bread, tropical fruit, most cereals as a few examples. These are often found at the top of the glycemic index. These carbohydrates tend to be broken down in our system quickly, and are converted to blood sugar, which floods our system causing an insulin reaction. The lower end carbs are the ones that break down slower by our system, so the blood sugar is released in a more controlled manner. When this happens, the system is not flooded with insulin, at least that is the theory (I'm no expert, I could have some of these details wrong). Blood sugar levels remain steadier for a longer period of time. These carbohydrates are ones with lots of fiber in them, or are in general just less starchy. Examples would be baby red potatoes ( I think they are the one inch or less size, but my memory could be faulty there), brown rice, bran cereal, oatmeal (slow cook, not instant), some pumpernickel or rye breads (ones without wheat), sprouted bread products, cold climate fruit (granny smith apples, most berries), unsweetened wholemilk yogurt. These are a few examples. Fiber, protein, and fat will slow down the absorption of carbohydrates into the bloodstream. I now always try to eat a protein with or shortly after eating any carbohydrate. If I eat an apple, I try to eat a few nuts, or peanut butter with it, for example. Basically, from what I can figure out, the closer an item is to its natural state, the lower its GI will be. I do understand about the military stickling for bmi. I've struggled with it myself. If you must take military meals, this will not be easy for you, as most of the carbs the military serves are not the type that would be good for you. What I might suggest (your companions may think it odd, but it helps) is bring a few tablets of fiber with you to take with your meal. I personally like flax seed fiber capsules because they are both soluble and insoluble fiber. This way, if you are limited in choices of a pasta dish, or shepherd's pie, you have something that can help slow down the absorption rate of the pasta or potato. There are several options out there besides this one, but I think this is a great place to begin learning about types of carbohydrates. Hope this helps some! Leslie
> Thanks for your input Leslie... What exactly do you mean by higher and
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