GI is totally irrelevant.
In a normal, mixed diet you won't have any benefits at all from GI cause research have resulted in no benefits at all in a mixed diet. As long as you arent eating loads of white bread alone with nothin on it, they won't affect body composition.
There are too many factors in insulin-release to rely on GI as a holy bible.
That is totally dependant on kcal-balance.
"Diabetes Care 28:2832-2838, 2005, Dietary Glycemic Index and Glycemic Load, Carbohydrate and Fiber Intake, and Measures of Insulin Sensitivity, Secretion, and Adiposity in the Insulin Resistance Atherosclerosis Study
"We studied the association of digestible carbohydrates, fiber intake, glycemic index, and glycemic load with insulin sensitivity (SI), fasting insulin, acute insulin response (AIR), disposition index, BMI, and waist circumference.
Data on 979 adults with normal (67%) and impaired (33%) glucose tolerance... were analyzed.
No association was observed between glycemic index and SI, fasting insulin, AIR, disposition index, BMI, or waist circumference after adjustment for demographic characteristics or family history of diabetes, energy expenditure, and smoking.
Associations observed for digestible carbohydrates and glycemic load, respectively, with SI, insulin secretion, and adiposity (adjusted for demographics and main confounders) were entirely explained by energy intake.
Carbohydrates as reflected in glycemic index and glycemic load may not be related to measures of insulin sensitivity, insulin secretion, and adiposity."
J Nutr. 2005 Oct;135(10):2387-91. Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women.
"Reducing the dietary glycemic load and the glycemic index was proposed as a novel approach to weight reduction. A parallel-design, randomized 12-wk controlled feeding trial with a 24-wk follow-up phase was conducted to test the hypothesis that a hypocaloric diet designed to reduce the glycemic load and the glycemic index would result in greater sustained weight loss than other hypocaloric diets.
At 12 wk, weight changes from baseline were significant in all groups but not different among groups (-9.3 +/- 1.3 kg for the HGI diet, -9.9 +/- 1.4 kg for the LGI diet, and -8.4 +/- 1.5 kg for the HF diet). All groups improved in insulin sensitivity at the end of the feeding phase of the study. During the free-living phase, all groups maintained their initial weight loss and their improved insulin sensitivity.
Weight loss and improved insulin sensitivity scores were independent of diet composition.
In summary, lowering the glycemic load and glycemic index of weight reduction diets does not provide any added benefit to energy restriction in promoting weight loss in obese subjects."
Diabetes Care. 2005 Sep;28(9):2123-9. Influence of glycemic index/load on glycemic response, appetite, and food intake in healthy humans.
High glycemic index (GI)/load (GL) diets reportedly enhance appetite and promote positive energy balance. Support for this hypothesis stems largely from acute feeding trials and longer-term studies lacking control over the macronutrient composition and palatability of test foods. This study evaluated the effects of consuming high- and low-GI/GL meals, matched on macronutrient composition and palatability, plasma glucose and insulin, appetite, and food intake.
Thirty-nine healthy adults consumed only low- or only high-GI foods ad libitum in the laboratory for 8 days in either high (three foods per meal)- or low (one food per meal)-variety conditions. Glucose and insulin concentrations as well as appetitive sensations were determined before and for 2 h following breakfast and lunch on days 1 and 8. Energy intake was monitored daily.
There were no significant differences in plasma glucose or insulin responses, appetitive ratings, or food intake between treatments.
These data indicate that the differential glycemic response of foods tested in isolation under fixed time are not preserved under conditions of chronic ad libitum consumption of mixed meals."
Last edited by Cerberus; 07-15-2006 at 09:48 AM.
I want bigger muscles and more definition!