Scoop on Glucose

The right carbohydrates consumed at the right time are very important for physical performance, even just getting through the day.  Carbs are converted into energy for when your body needs it at rest or during physical activity.  Simple carbs should be consumed before, during and after rigorous workouts.  Complex carbs should be consumed during the rest of the time for sustained energy. The rise or change in blood glucose levels is called the glycemic response and is determined after consuming any food containing 50g of carbohydrate and higher.

Higher glycemic loads (carbs) enter into the bloodstream very quickly upon consumption and are immediately available for use both during and after exercise, since the body seeks to replenish glucose quickly. During other times, when you are not in the middle of a physical activity or recovering from a recent one, the main type of carbohydrates ranked by lower glycemic index values should be consumed.

Examples of Foods “High” on the Glycemic Index:

(Greater than 70) Value

Glucose 100

Honey 92

Potato 87

Rice Cake 85

Jelly Beans 74

Watermelon 72

Bagel (plain) 72

Examples of Foods considered “Moderate” on the Glycemic Index:

(Moderate - 40-70)

White sugar 68

Snickers bar 68

Oatmeal 65

Beets 64

Corn 60

Sucrose 59

White pasta 50

WW pasta 42

Garbanzo beans 42

Strawberries 40

Examples of Foods “Low” on the Glycemic Index:

(Low - Less than 40)

Bran cereal 38

Apple 38

Chocolate Milk 34

Yogurt (low fat) 33

Skim Milk 32

Kidney Beans 29

Lentils 29

Peach 28

Whole milk 27

Grapefruit 25

Peanuts 13

Homework:

Research your favorite foods on the glycemic scale and plan out what high glycemic snacks you are going to eat around workouts and your low glycemic meals during the rest of the time.  You will be shocked to find that you have more sustainable energy just by the timing of your food and ingesting the right food.