There's a Glycemic Index (GI) that rates carbs and other foods from 1 to 100, with 100 being the highest GI factor, while foods with a GI value of under 55 is considered low GI. Low GI carbs are absorbed slowly into the blood stream and hence don´t result in a spike of insulin. High GI carbs are absorbed quickly, and do result in a spike in insulin. And insulin is a hormone that promotes fat storage in your body.
What this means is that if you're trying to gain muscle and lose fat, then have mostly low GI carbs before a workout so that you'll be able to burn off the fat.The only exception is straight after a workout where it's more forgiving and you can have some high GI carbs if you want to.
So, if you combine your workout with a low GI diet, you'll be getting the best results.See below for a list of common Low GI Foods - an index of 55 or less is regarded as LOW
BREAD BREAKFAST CEREAL
Soya & Linseed 36 All-bran 30
Wholegrain 46 Oat Bran 50
Mixed Grain 45 Special K 54
Whole Wheat 49 Natural Muesli 40
Porridge 58
DAIRY
Whole Milk 31
Skimmed Milk 32
Sweet Yoghurt 33
Natural Yoghurt 23
Custard 35
Soy Milk 44
FRUITS
Cherries 22
Plums 24
Grapefruit 25
Peaches 28
Apples 34
Pears 41
Dried Apricots 32
Kiwi 47
Oranges 40
VEGETABLES
Kidney Beans 52
Butter Beans 36
Chick Peas 42
Lentils 25 Frozen Peas 39
Carrots 16
Broccoli 10
Cauliflower 15
Cabbage 10
Mushrooms 10
Tomatoes 15
Lettuce 10
Green Beans 15
SNACKS AND SWEET FOODS
Muesli Bar 49
Sponge Cake 46
Nutella 33
Milk Chocolate 42
Peanuts 13
Walnuts 15
Cashew Nuts 25
Nuts & Raisins 21
Jam 51
Corn Chips 42
Oatmeal Crackers 55
STAPLES
Wheat Pasta 54 New Potato 54
Spaghetti 32 Sweet Potato 48
White Rice 50 Wheat Tortilla 30
Brown Rice 50
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