Posts Tagged ‘Marga Hosaeus Fitness Center’

Glycemic Index & Picking the Right Carbs

GLYCEMIC INDEX & PICKING THE RIGHT CARBS

Don’t be afraid to eat carbs!! Carbs/Carbohydrates (more specifically, the glucose found in carbohydrates) are your brain’s primary source of fuel and your body’s energy supply during high intensity exercise. If you are trying to lower your body’s fat composition, focus on eating carbohydrates that have a low glycemic index, rather than severely cutting or completely eliminating carbohydrates from your diet.

What is glycemic index?

Glycemic index measures a carbohydrate food’s ability to raise blood glucose levels. When we consume carbohydrates, they get digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot, while other carbohydrates affect blood glucose minimally.

How may the glycemic index help you lose fat?

By keeping blood glucose levels low, you can better manage your insulin response to food. Insulin is a powerful hormone that can deposit fat. Therefore if you are trying to lower your body’s fat composition, you want to keep it under control!

How can you lower the glycemic index of a food?

You can’t actually lower the glycemic index of a food, but there are other foods that can be paired with high glycemic index foods that will slow the release of glucose into the blood and help keep insulin levels under control. By pairing fat and/or fiber with a high glycemic index food, the glycemic index may be lowered. The addition of fat and/or fiber slows the speed at which food leaves your stomach. This therefore slows the release of glucose into the blood stream, keeping insulin levels under control.

What are some foods that have a low glycemic index?

– 100% stone ground whole wheat bread

– oatmeal, oat bran, barley

– sweet potato, yam

– corn, carrots, peas

– legumes, lentils

– most fruit (except bananas, pineapple, & melons just to name a few)

Bottom line…

Don’t completely eliminate carbohydrates from you diet! They are an important component to a healthy diet, proper brain function, and your performance during exercise.

2012 Spring Semester

It is almost here!  Out fantastic Fitness Staff will have some excellent personal training packages available for you this semester.  Michell Knurr will is kicking it off with her “Move It to Lose It” weight loss program.  You can also look forward to our Women-Specific Weight Training Program with Becky Miros which starts in February.

Kevin Erickson will have some functional training workshops in January, and look for more programming from him the rest of the semester.  Check our website for more information!

Of course we’ll have the Instructional Program schedule up shortly.  Our Group Fitness schedule is ready to go.  Check it out!

Additionally, we’ll have some more research articles for you this Spring semester from our Fitness Staff.

Happy New Year!