Mon, Aug-18-03, 16:16
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Resident Loud Mouth
Posts: 8,495
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Plan: Retrying
Stats: 239.2/150.6/120
BF:
Progress: 74%
Location: Wyoming
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Reread the chapters on OWL. No you can't just eat regularly and stick to 20g of carbs a day because carbs are not created equaly. The glycemic index comes into play. What this refers to is how fast a certain food will raise your blood gluclose level and how high. There is a reason he recomends adding back in veggies, dairy, and low GI fruits long before grains and starches. Potatoes, are more of a maintanance thing, not on OWL.
From the Atkins web site:
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This is a good time to disabuse you of the long-held notion that there was some enormous difference between so-called "simple" and "complex" carbohydrates. That theory held that simple carbs such as sugar and white flour sent glucose rushing into your bloodstream faster than complex carbs such as fruits, potatoes and whole grains. But the Nurses Health Study doctors and other researchers found that two foods that contribute most to elevating blood sugar to an excessive level (called the "glycemic load") are baked potatoes and cold breakfast cereals
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For someone controlling his or her intake of carbohydrates, the implication of such an index is obvious. By using the index you get to know, before eating it, how a given food will affect both your blood-sugar levels and your insulin response. By choosing low-glycemic foods you can ensure a stable, smoothly running, metabolic engine. That translates into plenty of energy and lays the foundation for both long-term health and disease prevention. The controlled carbohydrate foods you’ll eat during the weight-loss phases of Atkins have a good deal of overlap with the low-glycemic foods you’ll see listed on the glycemic index table.
When you browse through the list, you'll notice that a baked potato ranks exceptionally high. Starch converts to glucose in the bloodstream with great rapidity. That explains the high glycemic index of another vegetable, the carrot. White rice, white bread and many cereals are well up there. Bananas and pasta are in the high-to-mid range. Your objective is to choose foods that supply the maximum nutritional bang, while they cost you only the very smallest metabolic price. When you combine your own personal preferences with the information here, you will be ideally situated to move past Induction and into the phases where you encounter more food options, as well as to continue doing Atkins for life.
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http://atkins.com/Archive/2001/12/15-182703.html |