@b1scu1t so is that infographic any use? Since GI is old school, does it really matter that you prefer quick cook oats to steel cut oats? Why worry about fibre content? Why not just eat all your calories at breakfast and skip the rest of the days meals if GI counts for nothing and a calorie is a calorie?
In terms of body composition, purely trying to gain/lose weight, it won't matter. For the sake of health, yes you get a healthier option when comparing foods.
The reason why GI values aren't useful is because the value changes depending on previous meals and what you ingest together.
The release of glucose into the blood can slow down when ingested with something like protein and some fats BUT with that said, studies also show lower GI doesn't always mean lower insulin response
Seems like a person just can't win.
eye-opening research by Schenk & colleagues clearly showed that the rate of disappearance of glucose from systemic circulation is an important determinant of GI - not just glucose's rate of entry into circulation
"Research on type-2 diabetics showed that coingested cottage cheese & glucose raised insulin levels beyond either food separately, indicating a synergistic effect"
If insulin response was the be all end all, we'd be quite screwed
We'd need to avoid so many foods including whey protein
Haven't seen anyone avoiding their whey
GI value also doesn't always determine to a food's satiety. A potato is high on the GI index but has an extremely high satiety level.
Nevermind how healthy potatoes are with good amounts of potassium (better than bananas), vitamin C and you even get some protein in but I was always told to avoid them when I first started working out and asked around about nutrition.
So a lower fibre option would leave you getting hungrier faster so on a cutting diet those are the foods that that's probably not what you'd want because you're more likely to overeat. If you're trying to stack up the calories, you CAN just eat the one that tastes best to you IF you're not concerned with any health implications. Getting in too little or even too much fibre both have negative effects.
There are benefits to meal timing in relation to a workout but not to degree that it's been over exaggerated. I was also told about that "anabolic window" after a workout where you need to get in those broteins and I had no reason to believe otherwise
The percentage increase in protein synthesis isn't anything to lose sleep over if you weren't able to instantly get that protein in your stomach post workout
especially if you ate a meal pre-workout. I was also told to get up in the night and eat something or else!
So yes, reading the labels and seeing what's in the product can make one better or worse.
EDIT: Just want to point out that a total disregard for the nutritional value of the food you consume is most definitely not recommended. You can't substitute 250kcal of potatoes for 250kcal worth Coca-Cola and not expect it to affect your performance. Performance that could've helped you train harder and 250kcal of nutrients that would aid in recovery
You do get good and bad calories but it's still counted just as a calorie. Good or bad, they don't get counted differently. Net total of calories is still the determining factor whether you gain/lose weight...
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