his excellent book The Science of Martial Arts Training, Charles I. Staley, MSS writes: “High GI foods cause the pancreas to release insulin in response to the influx of blood glucose. Insulin acts to store ingested calories as body fat. This is why the GI of some foods can be surprising. For example, ice cream has a relatively low GI, because of the fat content. This means that should you get low- or non-fat ice cream, it may have a higher GI [because of the sugar added to hide the lack of flavor lost when the fat was removed, which may also supply more calories than you want] and is probably a poorer choice than the higher fat version for weight-loss purposes (although, total calorie content must also be considered.)”5
Carbohydrates are rarely eaten alone; most often, you eat them in combination with other nutrients, which is good. When fat, protein and fiber are eaten with carbs, the carb’s GI rating drops, so that you benefit from a slower release of energy. A carb food with a moderately high GI rating, such as white spaghetti, gets a lower score when eaten with a sauce containing some fat and protein.
Note: A food’s GI rating is just an analytical tool to help you choose quality foods that provide energy that lasts throughout your school or workday and into the evening for your martial arts class. Think of the GI as a pretty darn good rule of thumb rather than as a strict guideline.
Glycemic Index table
Carbohydrates that are absorbed rapidly by the digestive system
Puffed Rice
133
Rice Cakes
133
Maltose
110
Breakfast Cereal
100+
100%
Glucose
100
White Bread
100
Whole Wheat Bread
100
90% to 100%
Grape Nuts
98
Potato (russet)
98
Parsnips
97
Carrots
92
80% to 89%
Roll Oats (quick)
80-90
Oat Bran
80-90
Instant Mashed Potatoes
80
Honey
87
White Rice
82
Brown Rice
82
Banana
82
Potato (white)
81
Corn
82
70% to 79%
All-Bran
74
Kidney Beans
71
Carbohydrates that are absorbed at a moderate pace by the digestive system
60 to 69%
Mars Bars
68
Raisins
64
Beets
64
Garbanzo Beans
61
Pinto Beans
60
Spaghetti (whole wheat)
60
Spaghetti (white)
60
50 to 59%
Sucrose
59
Peas (frozen)
51
Yams
51
Potato Chips
51
40% to 49%
Peas (dried)
49
Oatmeal (longer cooking)
49
Sweet Potato
48
Sponge Cake
46
Orange Juice
46
Grapes
45
Pears
43
Whole Grain Rye Bread
42
Orange
40
Navy Beans
40
Carbohydrates that are absorbed slowly by the digestive system
30 to 39%
Apple
39
Non-Fat Apple Yogurt
39
Fish Sticks (Breaded)
38
