Carbohydrates Part 4: The Glycemic Load
That led into the concept of the Glycemic Load (GL) which, while better, is still problematic. At the very least it takes into account the total carbohydrate amount. Eating a few grams of a high GI food doesn’t matter. Putting 3 grams of some high GI vegetable on your salad doesn’t matter in the least since the amount is so small. Quite in fact, 30 grams of a lower GI food could impact on blood glucose to a much larger degree.
Carbohydrates Part 3: Problems with the GI
So after a couple of weeks of nothing, it’s time to continue this series, which will invariably run to 4 parts because that’s just how I do things (tediously and in an overwritten fashion). As an overview of last time, I described how the Glycemic Index (GI) is measured along with the implications that it […]
Carbohydrates Part 2: Glycemic Index
Make no mistake work here is usually done on overweight people and it’s entirely possible that a very lean individual dieting to the extremes is in a different situation. One adaptation to dieting is a huge improvement in insulin sensitivity and this is clearly to limit further fat mobilization so keeping insulin lower during extreme diets does make some logical sense. But even correlating that with the GI per se is problematic and I’ll come back to why this is next time.
Carbohydrates Part 1: Classification and Digestion
On my Facebook group, someone mentioned that something about the GI of cooked carrots versus raw was moving through the fitness community (something like that) and that stimulated me to write this article series. In it I want to ultimately look at the concepts of the Glycemic Index (GI) and Glycemic Load (GL) but today I need to give a quick primer on carbohydrates which I have done before so the next bits will make sense.
A Primer on Dietary Carbohydrates – Part 2
In a Primer on Dietary Carbohydrates – Part 1, I took a brief look at what carbohydrates are and listed the three primary categories of dietary carbohydrates which are monosaccharides, oligosaccharides and polysaccharides. As well, I looked in some detail at the monosaccharides (simple sugars) which are glucose (dextrose), fructose and galactose.
A Primer on Dietary Carbohydrates – Part 1
Having previously done a fairly detailed Primer on Dietary Fats, I wanted to do something similar on the topic of carbohydrates (in the future I’ll do one for protein as well). In this article, I’m not going to look at many of the debates surrounding the issues of carbohydrate intake (in terms of body weight, body fat, or health), you can read Carbohydrate and Fat Conteroversies Part 1 and Carbohdyrate and Fat Controversies Part 2 for somewhat of an examination of that. Rather, I just want to focus on some basic definitions and concepts since there tends to be a lot of general confusion over the topic of carbohydrates.
Fiber – It’s Natures Broom
However with that said, there is still some confusion over some aspects of fiber and nutrition that I’d like to cover in this article. And, of course, there is still the issue in the modern world that most people, despite constantencouragement to eat more, still don’t get sufficient fiber.
How Many Carbohydrates Do You Need?
Arguments over recommended carbohydrate intake have a long history and it doesn’t appear to be close to ending any time soon. Typical mainstream recommendations have carbohydrates contributing 50% or more of total calories while many low-carbohydrate advocates suggest far fewer (ranging from the 40% of the Zone diet to close to zero for ketogenic diets).
Carbohydrate and Fat Controversies: Part 2
As noted, the usual argument goes that high-fat diets cause high-cholesterol, heart disease, cancer, obesity and the rest, as evidenced by the high incidence of those disease in modern diets (which are typically high in fat). But that’s a questionable conclusion to draw.
Carbohydrate and Fat Controversies: Part 1
In this article, I want to look at carbohydrate and fat intake in terms of the various arguments and debates that tend to surround them.
The main controversy here revolves around what amounts of carbohydrates and/or fat are ideal, healthy, recommended, etc. and that’s what I’ll focus on. I’m not going to deal with body composition explicitly in this article, I’ll save that for another day.