Which carries a lower glycemic load, Whole Grains or Fruits?
Berries or Steel Cut Oats?
Apples or Quinoa?
Oranges or Wild Rice?
Almost all of the nutrition articles that I have read state that even though they are very high in sugar, most fruits do not have a staggering effect on the body’s glycemic load because of the fiber that they contain. Whole grains are also extremely high in fiber, so I was wondering which one has a lower glycemic load, and ultimately a lower effect on blood sugar levels.
IMO fruits just seem extremely sugary, and I find it hard to believe that an equal serving of berries carries with it a lower glycemic effect than an equal serving of oats etc.
Any thoughts, data, or information on this would be much appreciated.
[quote]WestCoast7 wrote:
Which carries a lower glycemic load, Whole Grains or Fruits?
Berries or Steel Cut Oats?
Apples or Quinoa?
Oranges or Wild Rice?
Almost all of the nutrition articles that I have read state that even though they are very high in sugar, most fruits do not have a staggering effect on the body’s glycemic load because of the fiber that they contain. Whole grains are also extremely high in fiber, so I was wondering which one has a lower glycemic load, and ultimately a lower effect on blood sugar levels.
IMO fruits just seem extremely sugary, and I find it hard to believe that an equal serving of berries carries with it a lower glycemic effect than an equal serving of oats etc.
Any thoughts, data, or information on this would be much appreciated.[/quote]
Fruit contains much more water, which is why the have a much lower glycemic load. Because in the end you’re eating half the calories.
This changes if you process them in anyway… say blender, mash or anything else. In their raw state pure 1 serving size, whole grains will be more.
but becareful of the question you’re asking, the INDEX for a fruit will be higher not sure if it’s slightly or alot. But despite the higher index it’s just lower calories so the total LOAD is less.
I’ve heard this as part of the argument against all fruit juices - the whole fruit isn’t bad, but when you’re juicing you’re knocking all the fiber out and thus nothing lowers the glycemic load of the fructose. Goes with what airtruth is saying.
I’ve noticed this trend in other posts of yours as well.
Do you realize that once you consume different foods together their individual GIs are thrown out the window?[/quote]
Not an obsession, I am just looking to increase my understanding/knowledge and this is something that I had been thinking about a lot lately. Also, GI and GL are extremely important in regards to training and overall health, so I see no reason against learning more about the topic.
In general, I’ve seen how important diet is in regards to overall health and body composition, and am simply striving to gain as much insight as possible.
[quote]DOHCrazy wrote:
I bet if you Googled, “GI of [Food Name]”, your answer would be in the first page of results. [/quote]
Well played. Just found a quick link from Harvard School of Medicine. 250 grams of standard oatmeal carries a GL of around 13, 240 grams of apple has a GL of 12, and 240 grams of banana has a GL of 26.
[quote]DOHCrazy wrote:
I bet if you Googled, “GI of [Food Name]”, your answer would be in the first page of results. [/quote]
Well played. Just found a quick link from Harvard School of Medicine. 250 grams of standard oatmeal carries a GL of around 13, 240 grams of apple has a GL of 12, and 240 grams of banana has a GL of 26.
I’ve noticed this trend in other posts of yours as well.
Do you realize that once you consume different foods together their individual GIs are thrown out the window?[/quote]
Not an obsession, I am just looking to increase my understanding/knowledge and this is something that I had been thinking about a lot lately. Also, GI and GL are extremely important in regards to training and overall health, so I see no reason against learning more about the topic.
In general, I’ve seen how important diet is in regards to overall health and body composition, and am simply striving to gain as much insight as possible.[/quote]
The point is that many people get so hung on details (minutia) like this that they fail to realize that they are looking at things out of context.
Focusing on the GI rating of individual foods is a good example of this.
I’ve noticed this trend in other posts of yours as well.
Do you realize that once you consume different foods together their individual GIs are thrown out the window?[/quote]
Not an obsession, I am just looking to increase my understanding/knowledge and this is something that I had been thinking about a lot lately. Also, GI and GL are extremely important in regards to training and overall health, so I see no reason against learning more about the topic.
In general, I’ve seen how important diet is in regards to overall health and body composition, and am simply striving to gain as much insight as possible.[/quote]
The point is that many people get so hung on details (minutia) like this that they fail to realize that they are looking at things out of context.
Focusing on the GI rating of individual foods is a good example of this.
[/quote]
You are underestimating my understanding of this and diet in general. I am well aware of both the difference and the importance of GI and GL, I even posted another link in an edit, it just hasn’t shown up.
Also, to say that these are minor details is somewhat wrong, as they play a part in anything and everything that you eat.
Here is the link again since it didn’t seem to show:
[quote]DOHCrazy wrote:
I bet if you Googled, “GI of [Food Name]”, your answer would be in the first page of results. [/quote]
Well played. Just found a quick link from Harvard School of Medicine. 250 grams of standard oatmeal carries a GL of around 13, 240 grams of apple has a GL of 12, and 240 grams of banana has a GL of 26.
My understanding is fruit contains frcutose your body cannot process fructose therefore it has to convert it into glucose that conversion slows down the digestive process making it lower on the GI than you think.
[quote]WestCoast7 wrote:
I am aware of what happens if you process fruit, and also of the heightened glycemic load of fruit juices (since you are removing most of the fiber).
I was just wondering if raw fruit really has that much lower of a glycemic LOAD than a comparable serving of whole grains.[/quote]
I answered that too…I’ll rephrase it… The LOAD is a combination of the index and actual amount. 1 serving of avg fruit has a lower LOAD then 1 serving of the average grain.