[jl2718]

These numbers are completely meaningless for nutrition purposes, and should be generally ignored and replaced with much simpler metrics like CHO digestion half-life.

Glucose levels are increased by digestion/conversion of CHO, and decreased by the effect of insulin. Different types of CHO digest slower(fiber), get into the blood stream faster (glucose) or release more insulin (fructose). A low glycemic load could mean either that all the sugar was immediately deposited in fat cells and now you’re hungry again because it’s dropping and your ghrehlin is spiking, or that your food is still digesting slowly.

Do not be deceived by the low GI/GL. Fructose goes right into your fat cells and makes you hungry by spiking insulin.

Seriously. Ignore GI/GL.

[barftransit]

Fructose does not spike insulin.

[geoffreyhale]

I love your idea, but what's simple about CHO digestion half-life? Certainly not finding more information. Can you link to any resources?

[woodandsteel]

Question: is what you are saying widely accepted by the experts who study human digestion, metabolism, and appetite, or is it a minority view?

On a more anecdotal level, I don't find that eating apples makes me hungry shortly afterwards.

[robbiep]

I studied medicine at the university that created and trademarked he glycaemic Index (GI). Prof Brand-Miller gave us lectures in physiology and nutrition. Even as she was giving them there was an understanding in the cohort that GI was flawed. for example, a high fructose meal is extremely low GI but that says nothing about either it’s nutritional value or how it will affect your bosy’s insulin response, which when you get down to it is the key focus of this flawed measure.

The defence proffered by faculty (who had a vested interest in promoting it) was weak in our eyes and has only grown weaker over time

[mygo]

what do you recommend people use as a metric to predict insulin response instead?

[robbiep]

I don’t recommend anything but I’m not heavily focused on nutrition or any of these metrics in my general life... my personal belief is that a too heavy focus on metrics and numbers is detrimental to just the general enjoyment of life. None of us are getting out alive. There are some clear trends that are standing out from the literature, such as - don’t go full carb, make sure your body goes into Ketosis occsionally - and the rest is really wait and see. Hard nutrition science is a dark art still

[mygo]

I’ve learned a few things from Dr. Kris Clark who pioneered the field of sports nutrition, as well as took nutrition courses as an undergrad. And I would have to disagree about nutrition being a dark art, or tracking leading to misery.

I was underweight my whole life. Girls can get away with it but as a male, it’s really not that great. My social life was depressing. I was not happy being underweight. I’d work out but that didn’t do much for the body weight. Obviously I wasn’t eating enough. But the thing is, I thought I was. I’d eat “a lot” and feel full when in reality my concept of how much was “a lot” was drastically incorrect. And I definitely wasn’t getting enough protein. Which is essential. It wasn’t until I started actually tracking my macros and sticking to specific measurable goals that I went from 108 to 170 over a few years (and 138 to 170 in one year). Talk about stretch marks. Since then I’ve skimmed down a little to 155 at 15% body fat.

I am genuinely happier now. My quality of life is better. I look better, feel better, and people treat me better. I feel “normal” finally. And tracking what I ate was the keystone habit that made all the difference. Much like making your bed in the morning can influence the whole day.

It’s really not a dark art. The body is a physical system just like anything else in this world. There is no magic, just physiology. There are a number of factors, which can all be hard to account for, but if you focus on the major factors then the smaller ones will likely be met in the process. For example there are very specific and reliable formulas for the amount of protein, carbs, fats, water, and fiber you should have for your specific weight, goals, and activity level. Exercise and proper diet. Stick to an exercise program that utilizes progressive overload (doesn’t matter which one just follow it faithfully), and reach your macro goals with whole foods and you’re golden.

And as far as working out, blood sugar plays a big role there. So what you have in your body before going to the gym (and how many minutes it’s been in your body for it to be digested depending on what it is) makes a big difference to how productive your gym session can be.

With the apps and accurate food databases nowadays it takes a few seconds to track what I’ve eaten and being in that mentality keeps my diet where it needs to be. over time you can stop tracking once you get used to really knowing first-hand how much you need and eating that much (and this is for weight gain and weight loss). But initially it’s a mental problem. One solution that leads to a happer life, is tracking what is consumed. It takes a few seconds, and gives you peace of mind knowing that you’re on track.. instead of winging it and being stressed out and not seeing progress.