The glycemic index or GI is a measure of how fast a carbohydrate-rich food raises your blood sugar. Foods with sugary-carbs, minimal fiber and low amounts of fat will raise your blood sugar faster compared to foods with fibrous-carbs, plenty of fiber and high amounts of fat. Low-GI foods are better if you have diabetes or are trying to lose weight while high GI foods are best eaten after intense exercise sessions.
Pear and Skim Milk
When you are rushing out the door with little time for breakfast, grab a medium pear and a cup of skim milk. One medium pear has a GI of 38 and 1 cup of skim milk has a GI of 32. The fiber on the skin of the pear and the protein in skim milk decrease the absorption of the fruit and milk sugars, decreasing the effect on your blood sugar.
Bran Muffin
A bran muffin is fiber-rich but has a GI of 60. Enjoy your bran muffin with low-fat cheese or a ¼ cup of walnut or almonds. The fat in the cheese and nuts will slow the absorption of the muffin, lowering the effect on your blood sugar. Nuts and cheeses have a low amount of carbs and therefore are not assigned a GI rating, according to the Glycemicindex.com; these foods have a minimal effect on raising your blood sugar.
Pineapple
One cup of fresh pineapple raises your blood sugar faster than one cup of cooked spaghetti noodles, according to a 2003 article by Stephen Wong, Ph.D., and registered dietician Susan Chung, published in the "Health & Fitness Journal." A cup of fresh pineapple has a GI of 66 compared to 1 cup of spaghetti noodles with a GI of 41. Due to its higher GI, eat pineapple after a workout with cheese or almonds. Or, you may blend it in to your post-workout protein shake.
Steamed, Long-Grain White Rice
High-GI carbs are perfect to eat immediately after an exercise session because such carbs rapidly raise your blood sugar. This causes a huge release of insulin which means your muscles can more effectively replenish the glycogen stores you used up during your training. Insulin shuttles glucose, your blood sugar, into your cells, according to a 2008 article by R. Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal." One cup of steamed, long-grain white rice has a GI of 109, 9 points higher than white bread, the standard food by which the GI of other carbs are compared to. Eat some chicken or fish with your rice for optimal nutrient replenishment.
References
- The Glycemic Index: Common GI Questions
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
