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Glycemic Index of a Meal: Boost Fat Metabolism with Low GI Foods

September 22, 2018 - Admin

The body uses mainly carbohydrates as fuels above exercise intensities of 65 percent of maximum effort. Fat and carbohydrate use following exercise varies with fuel availability and exercise intensity.

A study from the National Taichung University in Taiwan found that the glycemic index of a meal consumed before exercise altered gene activity associated with the use of carbohydrates and fats. High-glycemic index meals (high in simple sugars) increased blood sugar and insulin after exercise, compared to low-glycemic index meals (higher in complex carbohydrates, fats, and proteins). Gene activity associated with fat metabolism decreased following a high-glycemic index meal and increased following a meal higher in fat. The study showed that the glycemic index of a meal influences fat metabolism. For those considering a pre workout snack, understanding the glycemic index chart and opting for low glycemic foods can support better carbohydrate metabolism. (European Journal Clinical Nutrition, 63: 1404-1410, 2009)