Carbs.....

[Tyson23]

Can someone please give me a list of some good carbs i can eat that are about 60 and below on the Glycimic index. I tried finding some but most list i saw varied so im not sure if anyone has an official index. Just want a hand full i can eat so i can eat clean carbs.

[Kidrok (Hop)]

i'M NOT SURE OF THE ACTUAL GI RATING BUT A FEW GOOD ONES ARE OATMEAL, brown rice, potatos, and any of the fibrous carbs such as brocolli, cauliflauer.
Skip will be able to lend more info on the GI portion of it for ya.

[Tyson23]

thanks Kid...becuase im pretty lost i just saw a chart that had certain type of candy that was lower on the index then brown rice and sweet potoatoes lol so i dont konw how much faith to put into this list lol. I just want a hand full that are below 50-60. Any other input would be great thanks guy

[Kidrok (Hop)]

As far as the lists go, I've looked at several different sites wit GI lists and they all vary, so I do not put a whole lot of faith in most of them and just stick with the old standbys.

[In-Human]

Here is a few items for you:

Moderately High (60-80)

Grain-based foods

buckwheat
all bran
bread, rye, pumpernickel
bulgar
macaroni, white
spaghetti, white
spaghetti, brown

Vegetables

yam
potato, sweet
green peas, marrowfat
green peas, frozen
baked beans (canned)
kidney beans (canned)

Fruits

fruit cocktail
grapefruit juice
orange juice
pineapple juice
pears, canned
grapes

Snacks

cookies, oatmeal
potato chips
sponge cake
Top of Page

Moderate (40-60)

Vegetables
haricot (white) beans
tomato soup
brown beans
lima beans
green peas, dried
chickpeas (garbanzo)
butter beans
black-eyed peas
kidney beans
black beans

Fruits

orange
apple juice
pears
apple

Dairy

yogurt
ice cream, high fat
whole milk
2 percent milk
skim milk

Low (less than 40)

Grain-based foods

barley

Vegetables

red lentils
soybeans, canned
soybeans, dried

Fruits

peaches
plums

Simple Sugars

fructose

Snacks

peanuts

Enjoy...

[Tyson23]

Thanks IH hats good enough choice... i didnt know milk and yogurt are good ones.. is that flavored fat free type of yogurts? i doubt it since those have about 40grams of suger in it

[KillerStack]

How important does everyone think GI is anyway?Do you take meal composition into account as well since the other foods affect the GI?
Then you have the insulin index also.Some low GI carbs are supposed to give a higher insulin boost overall.
If in a calorie deficit,on a diet,the GI may not even matter that much - just eat nutritious carbs.
Thoughts?

[In-Human]

Insulin Index, first set of numbers are Glycemic Score and second set are Insulin Score:

BREAKFAST CEREALS
All-Bran 40 32
Porridge (Oatmeal) 60 40
Muesli 60 40
Special K 70 66
Honeysmacks 60 67
Sustain 66 71
Cornflakes 76 75

CARBOHYDRATE-RICH FOODS
White pasta 46 40
Brown pasta 68 40
Grain [rye] bread 60 56
Brown rice 104 62
French fries 71 74
White rice 110 79
Whole-meal bread 97 96
White bread 100 100
Potatoes 141 121

PROTEIN-RICH FOODS
Eggs 42 31
Cheese 55 45
Beef 21 51
Lentils 62 58
Fish 28 59
Baked beans 114 120

FRUIT
Apples 50 59
Oranges 39 60
Bananas 79 81
Grapes 74 82

SNACKS AND CONFECTIONARY
Peanuts 12 20
Popcorn 62 54
Potato chips 52 61
Ice cream 70 89
Yogurt 62 115
Mars bar 79 112
Jellybeans 118 160

BAKERY PRODUCTS
Doughnuts 63 74
Croissants 74 79
Cake 56 82
Crackers 118 87
Cookies 74 92

Enjoy...

[Ken Skip Hill]

I am in CAPS below.....

How important does everyone think GI is anyway?

I THINK IT'S IMPORTANCE IS RELATIVE TO HOW FAT YOU ARE. THE FATTER YOU ARE, THE MORE SENSITIVE YOU ARE TO INSULIN AND, THUS, HIGHER GI CARBS.

THE THING THAT CRACKS ME UP IS THERE ARE PLENTY OF PEOPLE WHO SAY THAT THE GI IS BULLSHIT BUT USE THE SAME DAMNED CARB SOURCES THAT I RECOMMEND. THAT IS LAUGHABLE.

Do you take meal composition into account as well since the other foods affect the GI?

IN THE SENSE THAT FAT AND FIBER SLOW THINGS DOWN EVEN FURTHER. HOWEVER, YOU STILL SHOULD SHOOT FOR LOW GI CARBS AND LOWER THEM EVEN MORE WITH FOOD COMBINING. THERE ARE SOME THAT ONLY PREFER TO EAT CARB/PROTEIN OR PROTEIN/FAT MEALS. I DO NOT PERSONALLY SUBSCRIBE TO THIS BUT I CAN'T SAY THAT IT IS INCORRECT. I JUST HAVE NEVER SPLIT MEALS THIS WAY AS MY APPROACH HAS WORKED SO WELL FOR SO LONG.

I HAVE NOT HEARD OF AN INSULIN INDEX UNLESS YOU ARE REFERRING TO THE "IS" OR INSULIN SCORE. THIS GETS COMPLICATED TO EXPLAIN SO I WON'T EVEN ATTEMPT IT. IT SHOWS SLIGHT VARIATIONS BETWEEN INSULIN RESPONSE AND THE GI OF A CARB. THOUGH THERE ARE A FEW CONTRADICTIONS OR EXCEPTIONS (LIKE EGGS) THAT HAVE A HIGHER "IS" THAN "GI", THE GI IS STILL A VERY GOOD TOOL TO USE WHEN IT COMES TO CHOOSING CARBS, DISPITE THE FEW EXCEPTIONS.

If in a calorie deficit,on a diet,the GI may not even matter that much - just eat nutritious carbs.

THIS IS VERY UNTRUE IN MY OPINION. AT LEAST WHEN IT COMES TO MAINTAINING BLOOD SUGAR LEVELS OR KEEPING HUNGER AT BAY. LOWER GI CARBS WILL ALWAYS SUSTAIN BLOOD SUGAR LEVELS LONGER AND HAVE A MUCH BETTER CHANCE OF YOU NOT STARVING AN HOUR AFTER YOU EAT. USE WHITE RICE OR WHITE BREAD FOR YOUR ONLY CARB SOURCE WHILE RESTRICTING CALORIES AND SEE HOW HUNGRY YOU ARE AFTER ONLY AN HOUR OR SO. IT IS DAY AND NIGHT.

JUST MY OPINION.......

SKIP

Thoughts?

[KillerStack]

You make good points Skip.Especially that you get hungry faster on high GI carbs.
Of course guys can get ripped on white rice and whey protein as long as they are in a deficit.Whey protein gives a quick insulin spike as well.Hell,you could probably get ripped on dextrose and whey as well.You'd be misarable,of course.Milos Sarcev got ripped shooting insulin up to twice a day with dextrose.

As far doing the fat with protein or protein with carbs I agree as well.I don't really think it makes any difference on a diet especially (been reading some of Lyle McDonalds stuff recently and he talks about this).