A food’s glycemic index (GI) is the measure by which it raises the level of glucose in your blood stream. If you’re trying to lose bodyfat while trying to maintain as much lean body mass as possible, it’s generally best to limit your intake of medium and high GI foods.
This is because continually eating high GI foods will overall lower your body’s insulin sensitivity, making it harder for your body to avoid storing digested foods as fat in your body. You could then loosely say that high GI foods are more “fattening”, although this is not strictly true.
If you want to get leaner, and you exercise regularly and lift weights in the gym, then I recommend that you eat low GI foods and foods with very low to zero carbohydrates most of the time. You can, however, eat high GI foods up to (roughly, this isn’t exact) 30 minutes to an hour after your workouts, as your body will have a higher insulin sensitivity, and your muscles will gobble up the carbs and nutrients.
It might be beneficial to aim to get 70% of your daily total carbs in that post-workout window, and the other 30% the rest of the time. The carbs in the post-workout period can be of a higher glycemic index variety, as the insulin spike that comes along will actually benefit your muscle gains.
Low glycemic index foods
|Roasted and salted peanuts||14|
|Porridge made with water||42|
|Baked beans in tomato sauce||48|
Medium glycemic index foods
|Pizza (cheese and tomato)||60|
|Ice cream (most flavours)||61|
|Chocolate bar with caramel||68|
High glycemic index foods