Glycemic Load Options

So – We have this list to reference.  Using glycemic load (GL) rather that glycemic index (GI) gives us a valuable comparison of better food choices for meals. Glycemic Indexes are misleading because they produced the food numbers based on 50grams of available carbohydrate for absorption into the bloodstream.  Where this goes wrong, it doesn’t account for portion size – take carrots for example.  They have a GI of 68, high for a vegetable.  But do you realize how many carrots you’d have to eat to get 50g of available carbohydrate?  Carrots are full of indigestible fibre, which is a carb, but doesn’t get absorbed into your bloodstream.  You would have to eat 1-1/2 pounds of carrots to get to 50grams.  No chance that Tom or Chesty could do that.  But take whole wheat pasta – GI of 53. Which is lower and sounds better than carrots – but is not. It only takes a cup and a half of cooked pasta to get to 50g of available carbohydrate. And everybody above 10 eats more than a cup and a half.

So glycemic index won’t be a good guide to how foods will affect your blood sugar and insulin overall.

To put it straight to you.  Start avoiding or limiting the high glycemic load foods.  Which if you didn’t notice above, are grain products, potatoes, rice and soft drinks(including fruit juices).  Simplifying further, the culprits are starchy solids and sugary liquids.

Much more can and will be said on this topic of how blood sugar shoots up, then insulin has to come and save the day for awhile. Just know chronic and continuous surges lead you to a pre-diabetic state quite quickly.  Keep your amount of insulin in check with lower GL foods and consume good fats and protein during meals which will also lower your overall glycemic load to your system and most certainly lean you up. 

Cheers to next week and share that cookie with a meatball dipped in guacamole!  Tbear

Friday Lesson Plan

Preparation: 10 minutes

Coaches Choice

Strength: 25 minutes

A) Weighted Box Jumps 5×2

B1) Backsquat 5×2

B2) Broad Jumps 4×4

*After first 4 sets of squats, perform 4 leaping broad jumps.
*Coaches use crash mats.

Conditioning: 15 minutes

“Penalty Karen”

150 WallBalls

*!5 Hollow Rocks every time you break.

Saturday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Xiaopeng Forward 3×5/5

Strength: 20 minutes

Shoulder Press 6×3

Conditioning:

“Hand Models Need Not Apply”

5 Rounds

Max Effort Muscle Ups
40m Farmer Carry AHAP

*Perform max effort MU’s and immediately grab a pair of heavy-ass dumbbells and carry.
*Substitute Strict Pull Ups for MU.
*Rest as needed.