No rice or potatoes?
- 03-30-2008, 03:43 AM
No rice or potatoes?
My trainer told me to avoid rice and potatoes - he said both cause an insulin spike. I was under the impression that both were relatively low GI - isn't that what an insulin spike is related to?
What is the general consensus on rice and potatoes? Currently, I'm eating Ezekiel bread and pasta instead.
- 03-30-2008, 08:45 AM
It's importnat to realize that there are different types of each of the foods you listed. There is white rice and brown rice , and sweetpotatoes vs. white potatoes.
I believe your trainer was cautioning you against white potatoes and white rice which have a higher GI index, whereas the brown rice and sweet potatoes are low GI and are rich in vitamins and nutrients. The latter are a very good choice of complex carbs that you would do well to incorporate into your diet, which should be eaten preferentially to the first two. That being said , you can blunt the insulin spike of white potatoes with fat (i.e. the butter and sour cream inside them) but the latter are still better options nutrient wise.
03-30-2008, 02:26 PM
03-30-2008, 02:48 PM
really the problem with those stated GI numbers is that (as steveoph mentioned) is that it is for that item eaten completely solo. so having a chicken breast with the potato or rice completely changes the GI. I think that the difference between white or brown rice, or regular vs sweet potato is minimal so long as you are taking in significant protein and/or fat with it. if you are eating it by itself, then theres much more of a difference
03-31-2008, 06:52 AM
Insulin response is proportional to what you eat (effective GI) and how much of it (e.g. grams or calories). If you eat a couple hundred calories of rice, with a couple hundred calories of protein, and say a hundred calories of fat. Any difference in GI of most whole foods carbs is not going to amount to much.
If you eat 1500 calories of even a low GI carb, you are going to get a large insulin response (assuming you arent active at the time)
03-31-2008, 06:54 AM
03-31-2008, 07:20 AM
03-31-2008, 01:06 PM
In short, manage your calories/portions with as much whole food as is possible. Worrying about GI and insulin is akin to micromanagement - takes a lot of effort and distracts you from what really matters.
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