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General Health & Fitness
Nutrition and Supplements
A low-carb diet for beginners
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<blockquote data-quote="Dave B." data-source="post: 103158" data-attributes="member: 17807"><p>Saul, you're exactly right. </p><p></p><p>It is very confusing at times because glycemic index and glycemic LOAD are two different things. Whole wheat bread sounds good, for example, but the fact that the wheat is pulverized into flour makes it both high glycemic and high-load, because flour is so easily broken down in the body. Basically every carb that is in flour form is awful. And the bad news is that wheat flour is in everything...</p><p></p><p>Carrots are high-glycemic, and are often mentioned as "high-sugar" food to avoid. But we eat so little in a serving that it will almost never carry a high glycemic load. You can actually cook whole wheat or bulgur pasta to an al-dente state and it will have both a lower glycemic index and a lower load, than whole wheat bread. This just one example of how preparation can play into it as well.</p><p></p><p>My go-to grain is oats. I can be in a ketogenic diet and still eat a bowl of oatmeal in the morning, or maybe have a sandwich that is made with oat bread, and still be in ketosis. I have also started experimenting with baking with almond flour, oats, and ground flax seeds as "flour".</p></blockquote><p></p>
[QUOTE="Dave B., post: 103158, member: 17807"] Saul, you're exactly right. It is very confusing at times because glycemic index and glycemic LOAD are two different things. Whole wheat bread sounds good, for example, but the fact that the wheat is pulverized into flour makes it both high glycemic and high-load, because flour is so easily broken down in the body. Basically every carb that is in flour form is awful. And the bad news is that wheat flour is in everything... Carrots are high-glycemic, and are often mentioned as "high-sugar" food to avoid. But we eat so little in a serving that it will almost never carry a high glycemic load. You can actually cook whole wheat or bulgur pasta to an al-dente state and it will have both a lower glycemic index and a lower load, than whole wheat bread. This just one example of how preparation can play into it as well. My go-to grain is oats. I can be in a ketogenic diet and still eat a bowl of oatmeal in the morning, or maybe have a sandwich that is made with oat bread, and still be in ketosis. I have also started experimenting with baking with almond flour, oats, and ground flax seeds as "flour". [/QUOTE]
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General Health & Fitness
Nutrition and Supplements
A low-carb diet for beginners
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