Question about GI on these foods

[Bobbyrude]

So I think im insulin sensitive so I want to watch my GI levels during the day except Post Workout. I bought some foods that are whole grain, and whole wheat but have heard their high on GI scale still

Some foods im wondering about
Whole Wheat Pasta- 220 calories, 7 protein, 41 carbs, 1.5 fat, 5 fiber, 2 sugar
Normal Cheerios- Whole Grain Oats- 100 calories, 3 protein, 20 carbs, 2 fat, 3 fiber, 1 sugar
Great Value Cheerios- Whole Grain Oat Flour- 100 calories, 3 protein, 21 carbs, 1.5 fat, 3 fiber, 1 sugar
Bran Flaxes- Whole Grain Wheat- 90 calories, 3 protein, 23 carbs, .5 fat, 5 fiber, 5 sugar
Multi Grain Cheerios- Whole Grain Corn- 110 calories, 23 carbs, 1.5 fat, 2 fiber, 9 sugar
Post Great Grain- Whole Grain Wheat- 210 calories, 4 protein, 41 carbs, 4 fat, 5 fiber, 13 sugar
Natures Own x2 fiber- Whole Wheat Flour- 50 calories, 3 protein, 13 carbs, .5 fat, 5 fiber, .5 sugar


I'm just trying to figure these foods out to figure their GI level, only want to eat HI GI Post and the Low ones during the day. Hopefully their all complex carbs.

 

[Docd187]

So I think im insulin sensitive so I want to watch my GI levels during the day except Post Workout. I bought some foods that are whole grain, and whole wheat but have heard their high on GI scale still

Some foods im wondering about
Whole Wheat Pasta- 220 calories, 7 protein, 41 carbs, 1.5 fat, 5 fiber, 2 sugar
Normal Cheerios- Whole Grain Oats- 100 calories, 3 protein, 20 carbs, 2 fat, 3 fiber, 1 sugar
Great Value Cheerios- Whole Grain Oat Flour- 100 calories, 3 protein, 21 carbs, 1.5 fat, 3 fiber, 1 sugar
Bran Flaxes- Whole Grain Wheat- 90 calories, 3 protein, 23 carbs, .5 fat, 5 fiber, 5 sugar
Multi Grain Cheerios- Whole Grain Corn- 110 calories, 23 carbs, 1.5 fat, 2 fiber, 9 sugar
Post Great Grain- Whole Grain Wheat- 210 calories, 4 protein, 41 carbs, 4 fat, 5 fiber, 13 sugar
Natures Own x2 fiber- Whole Wheat Flour- 50 calories, 3 protein, 13 carbs, .5 fat, 5 fiber, .5 sugar


I'm just trying to figure these foods out to figure their GI level, only want to eat HI GI Post and the Low ones during the day. Hopefully their all complex carbs.

If you believe you have an insulin sensitivity problem I would advise you to go to the doctor and have them check it out. My sister is diabetic so I can speak from experience that its not something you want to play around with on your own. She fell into a short coma one time bc she wanted to try something without getting her doctor's approval first.

As to the GI of certain foods I'm sure you can look them up online but you also have to take into account the glycemic load of your meal. Whether a carb source is high or low on the GI scale is almost irrelavent since protein and fat can lower the glycemic load of the entire meal negating the fact that the carb source is high or low.

 

[Bobbyrude]

Well I shouldn't go off the chain and claim I may have insulin sensitivity. I should claim, I want my insulin to stay low throughout the day except postworkout. Which I hear cheerios have 74 GI, which is high. But if you add fat or protein to it, it lowers. For example I hear cheerios with milk lowers it to the 50's. IDK if this is true or now.

 

[Docd187]

Well I shouldn't go off the chain and claim I may have insulin sensitivity. I should claim, I want my insulin to stay low throughout the day except postworkout. Which I hear cheerios have 74 GI, which is high. But if you add fat or protein to it, it lowers. For example I hear cheerios with milk lowers it to the 50's. IDK if this is true or now.

Now your basic premise is changing and so is my advice. If you don't have any insulin problems you have no reason to worry about your insulin levels at all. That's fixating on the ~0.25% minutiae when the other 99.75% could use some work and will make a noticeable difference. Let me ask you this: do you think that by arbitrarily keeping your insulin levels low you're going to keep from gaining fat? Do you think keeping insulin high around your workout is going to give you a superior advantage at building muscle instead of concentrating your efforts where they should be concentrated?

 

[Bobbyrude]

Id just like to not spike my insulin really to keep fat gain down. I know it's advised throughout the forum, other then post workout.

 

[Docd187]

Id just like to not spike my insulin really to keep fat gain down. I know it's advised throughout the forum, other then post workout.

You're focusing on the 1% again here. Insulin does not make you fat. You're missing the big picture. An excess of calories is going to create fat gains not insulin. If you're in a calorie deficit explain to me how you think insulin or spiking insulin is going to make you fat. Unless you're in the single digit BF% you should concern yourself with more important things than silly insulin.



Edit* also as an FYI since you're obviously unaware of it, protein spikes insulin as well. It's not limited to carbs. Some types of protein can spike insulin more than carbs even. That leaves you in a bit of a conundrum since you won't be able to eat protein or carbs except around your workout time.

 

[Bobbyrude]

Well upon reading many of the stickies, and even 3j supports this. You don't really want to spike you're insulin, except post workout.

 

[Docd187]

Well upon reading many of the stickies, and even 3j supports this. You don't really want to spike you're insulin, except post workout.

Than I'll quit wasting my time trying to open your eyes and helping you since you're set in your ways and can't even begin to explain how spiking insulin will make you fat in a caloric deficit. Good luck to you in spinning your wheels.

 

[Bobbyrude]

Im not even in a calorie deficit im in a surplus

 

[Docd187]

Im not even in a calorie deficit im in a surplus

Than your fat gain is still determined by the size of your surplus, genetics, macro/micro intake, and to some degree your type of training. All these are more important than worrying about spiking insulin. You're basing your diet philosophy on something that can at best make a ~1% difference. Don't you see something wrong with that? Also again, PROTEIN SPIKES INSULIN, SOMETIMES MORE THAN CARBS EVEN. Does that mean you will not eat protein except around your training? Or is protein a magical fairy and doesn't cause fat gain only carbs?

 

[mrricco2012]

Docd as far as protein goes, I think protein spiking insulin is only when someone is indulging in protein. Like massive amounts!

 

[Docd187]

Docd as far as protein goes, I think protein spiking insulin is only when someone is indulging in protein. Like massive amounts!

I have to reread some studies but as little as 10-15g of protein can spike insulin and the source matters too. Don't quote me on that yet as I have to dig some more but my point remains: worrying about insulin causing fat gains is like tits on a bull, pointless and not worth the effort. By keeping the surplus low, meeting macros and micros and training your ass off is what's going to minimize fat gains. Gear can also increase p-ratio but not sure if OP is on a cycle or not. Genetics are genetics and something we have no control over.