This is the second update to the glycemic index post below, so read that first. So I had just started mentioning where they came up with the GI and what insulin does. So, the spike in insulin caused by high-glycemic foods causes those nutrients to go somewhere fast,and at most times that "somewhere" is your fat stores(adipose tissue). What happens is the spike in insulin causes an overreaction with an enzyme in your fat cells called lipoprotein lipase which draws the nutrients into your fat cells making you fatter. THIS IS HOW HIGH GLYCEMIC CARBS MAKE YOU FAT. THIS IS HOW WHITE RICE, BAKED POTATOES, WHITE BREAD, RICE CAKES, ETC CAN MAKE YOU FAT EVEN THOUGH THERE'S NO FAT OR "SUGAR" IN THEM.
Now if you keep your blood sugar steady with low-glycemic foods this spike will not happen and the overreaction won't happen and carbs won't make you fat. They will just give you steady energy and go to all the appropriate energy stores and your liver. Below I will tell you when you ACTUALLY CAN eat high-glycemic carbs and have them help you tremendously. You won't believe this outstanding cheating method!
Before I go, and before you watch this video, I do want to mention that there is a thing called Glycemic Load, which is used to calculate the overall glycemic affect. For example fruit juice actually has a low glycemic value because it is from fruit sugar(fructose), which is low glycemic. I know- its a miracle of nature- the sweetest sugar, fructose, has the lowest GI value. Anyway, even though it is low glycemic, fruit juice is very dense meaning a very small amount has a lot of calories and therefore has a high glycemic load compared to something else with the same volume. This is why people will warn you not to drink fruit juice. Its not because the sugar(fructose) in it is bad for you but because the glycemic load, not glycemic value, can create a spike in insulin. So, believe it or not, pasta is low-glycemic and a very good choice, but is a massive bowl of pasta good for you? No, because a high volume(glycemic load) will spike the insulin and go to the fat!
Are you ready for the secret weapon of how you can eat high GI foods? Here it is: WORKOUT!!! After a workout that is strenous on your muscles(weight or strength training especially), those muscles have been depleted of the glycogen stores that are actually physically inside your muscles and used for energy. Glycogen is stored glucose. Like I said earlier, when insulin is stimulated it will carry the nutrients "somewhere" fast. Well, after a workout, it takes the nutrients to your muscle cells, even something like white sugar will go to your muscle cells after a workout. Obviously, only so much will be helpful.
Your biggest meal of the day should be post-workout. Read my post below called "Eating Your Workout." It should also consist of some high GI foods so that your muscles get replenished quickly and therefore recover quickly for your next workout, which will help your workouts go better and help you maintain and/or build muscle faster, which will help you burn fat easier. Watch out- you might get addicted to working out just so you can eat tons of white bread with no guilt! That would be terrible, wouldn't it? If you like this info, you'll also like the ab post way below! This girl is hot, so pay attention!
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