Glycemic index Myths in Bodybuilding, More misconceptions, half-truths and truths about the glycemic index
In the first part of this article, we looked at popular myths about the glycemic index and its significance. Here we continue with new facts and evidence on other aspects of the topic.
Table of Contents
Glycemic load (glycemic loading or GL)
Let’s also pay attention to glycemic loading (GL). It gives a rough idea of how much a given portion will increase the concentration of glucose in the blood. The amount of carbohydrates is taken into account, as well as their glycemic index. It is calculated with the linear dependence (grams of carbohydrates) x (GI of food) ÷ 100. The problem is that GI and GL are not always proportional. Watermelon has a very high glycemic index, but because it contains a lot of water and therefore few carbohydrates, it has a low GL. Potatoes are also a similar example. Melons too.
There are also a long list of other foods where GI cannot be a defining characteristic due to its losing importance compared to GL due to the typical portions of a particular food.
Feeling full and hungry
Another myth is that foods with a lower glycemic index give a stronger feeling of satiety and the consumer feels less hungry. In 2002, a systematic review of the information published until then, comparing the effect of diets with predominant foods with high GI and those with low. The effect on appetite, food intake, energy expenditure and body weight is analyzed.
The data show the following – in 31 short-term studies (less than a full day) low GI was associated with greater satiety in 15 of them, and less or no difference was demonstrated in the remaining 16. Foods with low GI decreased free food consumption in 7 studies, but not in other 8. It should be concluded that the glycemic index is not a determining factor on the feeling of hunger. The group of researchers came to the conclusion that until then there was no evidence to confirm that diets with predominant foods with a low GI were more appropriate than those with a high diet to control body weight.
Changing foods with different GIs does not affect weight loss while you are on a diet. A 12-week study compared the effects of GI and GL on weight loss. Interestingly, after the controlled period, individuals have 24 weeks in which to freely consume foods of their choice. In view of the results after the 36th week, the researchers concluded that lowering the glycemic index and loading in weight loss diets did NOT offer additional benefits to the calorie deficit in obese individuals . A review of dozens of other studies shows that there is no link between the GI of food and satiety (consumption of food at will).
GI in diets to reduce body fat –
Let’s continue with a study that combines most of the things described above. 34 healthy overweight men are subject to a 30% calorie deficit. They are divided into two groups, one with high GI foods and the other with low GI foods. The study is conducted for a period of 1 year. Yes, all year round. Differences in body weight, body fat, and calories required for weight maintenance (RMR) were not statistically significant between the two groups.
The conclusion is that the predominance of foods with a low or high index is not decisive for the pace and quality of weight loss or metabolism. The most important factor in a diet is the ratio between energy intake and expenditure. It is measured in joules or calories. The two units are proportionally dependent on each other as 1cal equals 4.18J. In terms of weight change, everything else is secondary. Naturally, we are talking about healthy people who do not take steroids or strong medications. The glycemic index is also included in the factors with far lower priority.
The study examines 20 long-term studies already conducted (shorter than 6 months). Weight loss was reported in 4 studies with low GI diets and in 2 studies with high. No difference was reported in the other 14 different experiments . This again proves that the selection of foods with low or high GI should be by personal choice, ie. one has no advantage over the other. Let’s finish refuting the myths. A group of scientists conducted a study on 42 women .
All individuals are completely healthy, non-smokers, do not take medications that affect the nervous system or metabolism. Women are divided into 2 groups. In both cases, the calories are the same as the macronutrients (ie the protein / carbon / fat ratio is the same). The difference is that in the first group 58% of carbohydrates come from sugar, and in the other – only 6%.
Before and after the test, which lasted 6 weeks, samples were taken and values were measured. In the end, both groups have a decrease in weight, blood pressure, fat percentage, energy expenditure at rest and some other parameters. This is logical, given that everyone was calorie deficient. What I emphasize is that no differences were found in weight loss and metabolism when comparing the two groups. Ie sugar or other high glycemic carbohydrate will NOT make a difference in weight loss diets.
Benefits and conclusion
Finally, it is worth mentioning that there are two cases in which the benefits of foods with a high GI compared to those with a low GI have been proven. The first is about people who have been starving for a long time and with completely depleted glycogen levels. In the second – athletes training for endurance (glycogen-depleting sessions), who have to train more than once a day. If their glycogen is depleted after the first workout, the glucose will help them regain it fast enough to be ready for the second.
Otherwise, with enough carbohydrates for the day, the depleted glycogen will be restored by the next training session (the next day or later). Our body is an amazing organism capable of almost perfect self-regulation. The glycemic index is almost irrelevant in healthy people. Exceptions are rare and most often we are talking about professional athletes with special training regimes and requirements. The body needs a variety of foods, and going to extremes by avoiding certain foods without a clear understanding of the reasons for this can be dangerous and do you more harm than good.
Glycemic index Myths in Bodybuilding
Sources used for Glycemic index Myths in Bodybuilding :
- „Obes Rev. 2002 Nov; 3 (4): 245-56; Should obese patients be counselled to follow a low-glycaemic index diet? No .; Raben A. ”
- Raatz SK, et al. 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. J Nutr. 2005 Oct; 135 (10): 2387-91.
- Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial. Am J Clin Nutr. 2007 Apr; 85 (4): 1023-30
- Metabolic and behavioral effects of a high-sucrose diet during weight loss. Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, Brownlow BS, Plaisted CS, Lin PH.
Glycemic index Myths in Bodybuilding
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