I sure hope the weather is better where you are, because it’s STILL raining here! I’m surprised our neighborhood hasn’t flooded yet. The dogs are having a field day because they hate to go pee in the rain (I would, too!), and Future Husband’s missed several days of school and work. It’s so bad outside he can’t even drive! Hopefully it will improve by the weekend.

Rain makes me crave pancakes, but I wanted something different. I made the usual WW mix and added 1/4 cup of Grape Nuts. It gave the pancakes a nice crunchy, nutty flavor.

On the side, I enjoyed a sliced banana and a few blueberries…. which is an excellent fruit combination, by the way! 🙂

As usual, I dipped the pancakes into real maple syrup instead of slathering it on top. You get so much more bang for your buck this way (real maple syrup is soooo expensive). Plus, it minimizes the amount of sugar you’re inhaling along with those hearty pancakes!

Glycemic Index

Last night, I did a ton of research of the glycemic index, because the concept always kind of confused me. I found out some great information that can be used by everyone, whether they are trying to lose weight or train for a marathon. Feel free to discuss in the comments if the concepts are more complex than I convey here! 🙂

Carbohydrates can either be simple or complex. A simple carbohydrate is the most basic form of sugar and contains only 1 or 2 molecules (think of glucose, fructose and sucrose). Due to their simple chemical structure, simple carbs are rapidly absorbed into the bloodstream—known as an insulin response. If you eat a donut for breakfast, your blood sugar rapidly rises and falls, which feels like a “crash.” On the other hand, complex carbohydrates contain several glucose molecules linked together. This allows them to be absorbed more slowly, providing a slow and steady source of energy. So, if you were on a long run, you’d want to be fueled by complex carbohydrates, not simple ones. Remember: complex is good.

However, (and this is where things can get confusing) some complex carbs elicit a stronger insulin response than other complex carbs. As a result, we can’t completely base the value of a carbohydrate on whether it is complex or simple. This is where the glycemic index comes into play.

The glycemic index is a measure of the effects of carbohydrates on blood glucose levels. Simply put, a food’s glycemic index is the amount that it increases your blood sugar compared to the amount that the same quantity of white bread would increase it. Foods with a lower glycemic index will cause your blood sugar to rise and then fall more slowly than foods with higher glycemic indexes, keeping you feeling fuller, longer! Remember: for your everyday diet, low is good.

White bread’s glycemic index is 100. Wheat bread, which is considered a complex carbohydrate, has a glycemic index of 99—just one point lower than white bread! Foods with a significantly lower glycemic index include: peanut butter (14), low-fat yogurt (20), soybeans (23), peanuts (21), and cherries (32). Most vegetables [with the exception of green peas (68), sweet corn (78), and pumpkin (107)] have a glycemic index lower than 20. Generally, a glycemic index is 70 or more is high, a glycemic index of 56 to 69 is medium, and a glycemic index of 55 or less is low.

Understanding the glycemic index is crucial in determining the best pre– and post-workout snacks. The ideal pre-run snack should incorporate foods with a lower glycemic index, as this snack will give you a slow and steady supply of energy. In contrast, the perfect post-run snack would have a higher glycemic index, as these foods will give you an immediate burst of energy and help you recover faster. Remember: pre-run = low; post-run = high.

An example of a glycemic index-savvy pre-run snack would be peanut butter (GI = 14), carrots (GI = 47), and yogurt (GI = 20). For a post-run, a delicious bowl of brown rice (GI = 79) and kidney beans (GI = 74) would be ideal. Of course, pre– and post-run snacks should always incorporate a combination of carbohydrates, protein, and fat.

Good to know! I’ll be incorporating this knowledge in my pre– and post-run snacks in the PM! 🙂