To make things worse, this fast digestion means that food empties from your stomach
quickly, leaving you craving more of those potato chips, french fries and cookies
that got you there in the first place, essentially adding even MORE calories eager
to make their way to your waistline.
However, there IS an exception to this rule which you'll discover in FACT 4...
FACT 4: When BAD Carbs Become The GOOD GUYS
The insulin spike that comes as a result of eating high-GI carbs can actually become
your champion if used correctly. You see, insulin pushes glucose, the energy source
in carbs, as well as protein, into your muscles, which is EXACTLY what you want
to happen immediately after your workout.
While normally your muscles begin to break down following your workout in order
to convert stored glycogen to fuel for the body, eating high-GI carbs will quickly
restore the depleted glycogen stores and switch your muscles from a "breaking
down" state to a "building up" state.
To accomplish this, be sure to take in approximately 70-100 GRAMS of high-glycemic
carbs within ONE HOUR after a strenuous workout.
FACT 5: Combining Nutrients CHANGES A Carb's GI rating
Carbs don't influence the body independent of other nutrients, but rather are affected
by the inclusion of proteins and fats eaten at the same time. By combining fats
and protein with your higher GI carb meals, you can actually lower the carb's ability
to spike your insulin levels.
Now this doesn't mean that simply eating a hamburger with your fries will make everything
ok! But it does mean that including a side of pinto or black beans and some lean
fish or chicken will help sabotage the evil plot of those mashed potatoes that snuck
onto your plate.
FACT 6: Hardgainers Rule " Carb Land "
While those of us who may just look at a doughnut and gain fat need to pay close
attention to the type of carbs we take in, those cursed lean people (often called
"hardgainers") may actually benefit from eating high-GI foods some of
the time.
Here's the logic...
In order to gain weight, hardgainers need to consume LOTS of calories...many
more than someone with a slower metabolism. By eating higher GI foods a few times
during the day along with their lower GI foods, they'll actually become hungrier,
allowing them to take in the extra calories they need to finally pack on some pounds.
FACT 7: Low-GI Carbs Power Your Workouts
Looking for that "power buzz" to get you through your workout by downing
a few candy bars right before? That initial sugar rush is NOT the friend you think
it is.
While you will see a temporary boost in energy from the resulting insulin spike,
consuming high-GI carbs right before exercising will leave you stranded without
fuel when your body's insulin levels suddenly CRASH half way through your workout.
Eat low-GI carbs 1-2 hours before hitting the gym and you'll have all the energy
you need to drive maximum power into your workout straight through to the end.