How To Eat Carbohydrates and Get Lean!

What carbs to eat? When and Why?!

There are many misleading FAD diets that are hard to follow because they require you to eat very low carbohydrates, One question... Why would you stick to a diet that you hate to follow? 

I want to give you a quick run down of what foods to eat, the best times to eat them and why!

First things first, GLYCEMIC INDEX.

WHY LOW GLYCEMIC?

The Glycemic Index is a a ranking of how carbohydrates effect your blood sugar levels! Its not complicated at all, eating a high glycemic index carb will raise your blood sugar more than a low glycemic index carbohydrate...ok.... So what, What does that mean? A large amount of sugar in your blood is dangerous for many reasons, so how do you get the sugar levels down? INSULIN This is the hormone that makes your body suck the sugar into your fat cells and muscle cells. This is why when you eat too much sugar you get FAT! Your muscles have limited storage for sugar so where does the rest go? FAT CELLS!!!!

Carbohydrates that are lower on the glycemic index don't raise your blood sugar as much, this means that your body isn't pumping out as much INSULIN. When insulin levels are high your body is STORING SUGAR, Insulin is the STORAGE hormone. 

IF I AM GOING TO EAT HIGH GLYCEMIC CARBS WHEN SHOULD I?

If you do choose to eat higher glycemic carbohydrates you should eat them after your workout or cardio session. WHY? During a workout your muscles are using their sugar storages.... think of your sugar "storages" as the "gas" that you put into the gas tank of your car. After a workout your muscle cells are depleted of sugar, and the purpose of lifting weights is to tear and breakdown your muscles so immediately after a workout you want to supply your muscles with a surge of sugar to replenish your body.... " filling up your gas tank " so to speak. This not only re-fills your muscle/gas tank but INSULIN works to STOP the tearing down process of the muscles and START the rebuilding process aka protein synthesis!!! The post workout meal is the most important and largest meal of the day for anyone who is looking to increase their performance in the gym! Not only do high glycemic index carbs hit your muscles FASTER but also BLUNTS the breaking down process and initiates the rebuilding of NEW TISSUE, Hair, Skin, Nails and most important MUSCLE!!

WHAT DOES IT ALL MEAN?

You don't need to follow a carbohydrate free diet to loose weight and build muscle, you need a balanced approach that is easy to follow, taste good and will keep you from deviating from the program. Diets are short term, getting your eating habits under control is a lifestyle change. Get the facts straight, enjoy eating low glycemic index carbohydrates in moderation to maintain a lean and muscular body! 

WHERE CAN I FIND A LIST?


LOW GLYCEMIC INDEX BELOW 55
HIGH GLYCEMIC INDEX ABOVE 70

Glycemic Index of Cereals

Kellogg's All Bran 51

Kellogg's Bran Buds 45

Kellogg's Cornflakes 84

Kellogg's Rice Krispies 82

Kellogg's Special K 54

Oatmeal 49

Shredded Wheat 67

Quaker Puffed Wheat 67

Glycemic Index of Grains

Buckwheat 54

Bulgur 48

Basmati Rice 58

Brown Rice 55

Long grain White Rice 56

Short grain White Rice 72

Uncle Ben's Converted 44

Noodles (instant) 46

Taco Shells 68

Glycemic Index of Fruit

Apple 38

Banana 55

Cantaloupe 65

Cherries 22

Grapefruit 25

Grapes 46

Kiwi 52

Mango 55

Orange 44

Papaya 58

Pear 38

Pineapple 66

Plum 39

Watermelon 103

Glycemic Index of

Vegetables

Beets 69

Broccoli 10

Cabbage 10

Carrots 49

Corn 55

Green Peas 48

Lettuce 10

Mushrooms 10

Onions 10

Parsnips 97

Potato (baked) 93

Potato (mashed, instant) 86

Potato (new) 62

Potato (french fries) 75

Red Peppers 10

Pumpkin 75

Sweet Potato 54

Glycemic Index of Beans

Baked Beans 48

Cannellini Beans 31

Garbanzo Beans (Chickpeas) 33

Lentils 30

Lima Beans 32

Navy Beans 38

Pinto Beans 39

Red Kidney Beans 27

Soy Beans 18

White Beans 31

Glycemic Index of Pasta

Spaghetti 43

Ravioli (meat) 39

Fettuccini (egg) 32

Spiral Pasta 43 

Capellini 45 

Linguine 46 

Macaroni 47 

Rice vermicelli 58

Glycemic Index of Breads

inc. Muffins & Cakes

Bagel 72

Blueberry Muffin 59

Croissant 67

Donut 76

Pita Bread 57

Pumpernickel Bread 51

Rye Bread 76

Sour Dough Bread 52

Sponge Cake 46

Stone Ground Whole wheat bread 53

Waffles 76

White Bread 70

Whole Wheat Bread 69

Glycemic Index of Dairy

Milk (whole) 22

Milk (skimmed) 32

Milk (chocolate flavored) 34

Ice Cream (whole) 61

Ice cream (low-fat) 50

Yogurt (low-fat) 33

Glycemic Index of Snacks

Cashews 22

Chocolate Bar 49

Corn Chips 72

Jelly Beans 80

Peanuts 14

Popcorn 55

Potato Chips 55

Pretzels 83

Snickers Bar 41

Walnuts 15

Glycemic Index of Cookies

Graham Crackers 74 

Kavli Crispbread 71

Melba Toast 70 

Oatmeal Cookies 55

Rice Cakes 82 

Rice Crackers 91

Ryvita Crispbread 69 

Soda Crackers 74 

Shortbread Cookies 64

Stoned Wheat Thins 67 

Vanilla Wafers

Water crackers 78

Glycemic Index of Sugars

Fructose 23

Glucose 100

Honey 58

Lactose 46

Maltose 105

Sucrose 65

This article isn't by any means scientific but it should give you a general idea of how carbohydrates are stored and used in the body! Comment and subscribe!