Your #1 Guide to Consuming Carbs
You want to get mean and lean, right? Of course you do. And that will be the goal for many Fitbuzzers. Especially those that became a strong part of the original Facebook fan page, which led to the creation of this website.
You may have also been told that ‘starchy’ (e.g. white potatoes) carbs are the enemy on the goal to getting lean. Which of course, is not true. And you’ve heard me say that before (Man made/processed carbs are the enemy). We have stated that most of your diet should consist of slow digesting carbs, and today we’ll go into detail to why that is.
The Low Glycemic Index and Carbs
The reason it is so important to measure a carbohydrate’s impact on blood sugar is because of its influence on insulin production. Insulin is a hormone released by the pancreas in response to changes in blood sugar levels. The faster carbohydrates are digested and converted to glucose, the faster insulin is produced to stabilize blood sugar levels, using the glycemic index as a measure. Below we list the benefits of consuming mostly slow digesting carbs, which in most cases will be low on the Glycemic Index and a more natural A-rated food source (Remember, you really are what you eat. Fitbuzzers will NOT look like s**t… got it? Good! :)).
- Low GI means a smaller rise in blood glucose levels after meals.
- Low GI diets can help people lose body fat and increase lean muscle mass.
- Low GI diets can improve the body’s sensitivity to insulin.
- Low GI diets can improve the ratio of insulin to glucagon.
- Low GI foods can help replenish carbohydrates stores after exercise.
- Low GI can prolong muscle endurance and energy levels.
- Low GI can improve diabetes control.
- Low GI foods keep you feeling fuller for longer.
Using the glycemic index as a measure, carbohydrates that are digested faster have a higher GI because they cause a greater increase in blood glucose and insulin levels. You will of course want to avoid high insulin levels, because insulin suppresses fat utilization and promotes fat storage. The quick increase in blood sugar caused by high GI carbs can also have a negative impact on performance. What we at Stay-Fit Buzz call getting ‘zapped’.
Avoid getting zapped
By now, you’ll understand how to go about living the Stay-Fit Buzz lifestyle. The fun part of that is being able to snack on D-F rated foods because of the caloric deficit you created. However, when doing so, you’ll want to avoid getting zapped. Which is Stay-Fit Buzz terminology for the scientific term known as hypoglycemia.
What is hypoglycemia?
Hypoglycemia happens when you eat a lot of high GI carbs. This will spike your insulin levels to above normal levels. Resulting in low blood sugar levels, and this is where Hypoglycemia occurs. If this happens to you, you may experience the following
- Anxiety Fatigue
- Light-headedness (“delirium”),
- A coma (But this is only in extreme cases)
Nothing will hinder your progress more than getting zapped, and will affect your ability to train insane (Max capacity). If this does ever happen to you (Feel weak and dizzy with cold sweats), just consume some carbs. But in general, you’ll want to avoid getting into a
hypoglycemic state. What we like to call, getting ‘zapped’. Eat mostly low GI index foods most of the time to avoid this. That’s one of the reasons why nutritional timing is important, and why it’s a staple in the Stay-Fit Buzz diet lifestyle.
Stay Fit Buzz Glycemic Index table
The following table is a list of all the carbohydrate based food sources, in the form of popular brands that you’ll find them in. Most of their caloric content comes from the carbohydrates and they provide proportionately very little protein or fat.
1. Eat mostly slow digesting carbs (Other than when you workout).
2. Only eat foods with a higher GI for your left over calories when following the Stay-Fit
Bug lifestyle diet.
And to then, eat a food source that’s higher in protein and/or fat. When these carbohydrates are consumed with these other foods, they will then have a lower glycemic value. The following carb foods are broken down into high, moderate, and low GI classes. Keep this in mind when looking up the glycemic index of specific “junk foods.”Their glycemic index may seem suitable from a GI standpoint, but they may fall short in many other areas ,with inadequate protein content and high levels of saturated fat. Try to limit your selections to moderate and low whenever possible. It is these foods that you can add to your diet. (Sorry… LIFESTYLE).
When looking up GI values, you may run into conflicting GI values when looking at various sources. This may seem very confusing, but there is an accepted and reasonable explanation for this. Different methods of processing used by particular manufacturers can lead to significant differences in the rate of carbohydrate digestion by the human body. Also, there may be botanical differences in the type of food being tested. Rice can be from anywhere in the world, and one “white rice”may contain more amylose than another. Amylose is digested more slowly than amylopectin, which is another starch found in other white rice. The take away? Don’t be a fanatic about GI values. Just use everything as a gauge to understanding how and which foods will affect affect your results when you consume them.
Why you should eat carbs AND protein with every meal?
Because insulin and glucagon are both influenced by blood sugar levels. High-glycemic carbohydrates foods such as Poptarts(tm) sugar cause insulin levels to be high and glu-cagon levels to be low. Since insulin promotes the increase in body fat and glucagon mobilizes and burns body fat, this obviously isn’t the metabolism you will want. Lower glycemic carbohydrates, especially when they are consumed with protein, shifts the levels of these two hormones, lowering insulin and slightly raising glucagon. This is the correct and ideal “hormonal profile”for effective fat burning. And of course, for the life of the FBA lifestyle, more lean muscle mass and therefore… abs! Just be consistent by making this a habit.
Next week we’ll be focusing on insulin, and answering questions such as…
- How does insulin affect performance?
- Is insulin needed for muscle growth or does it just store fat?
- What are some of the other negative effects of insulin?
- What is insulin resistance?
Here’s one final tip.
It’s all about Body composition.
You often hear people say that muscle weighs more than fat. Muscle does not weigh more than fat. It simply takes up less space than fat. Which is why two people of equal height and body weight may look completely different from each other, because they have a different body composition. And again, we’ll be covering this next week. Which is something we have not yet covered in the Lifestyle Diet… yet.