Quality Carbs and the Glycemic Index

[chargedmr2]

First, please don't post your opinion--I'm looking for facts here.

When on a bulk diet I don't buy into the "just eat everything bro" plan. I try to choose my foods carefully and have always just eaten from the various lists of appropriate foods for quality carbs, protein, and fats. However, I'm trying to better understand the value of the Glycemic Index. For example, when choosing your complex carbs, a relatively low GI is ideal from what I've read over the years. But when looking at the GI value of various foods things become a bit confusing--just choosing low GI carbs doesn't seem to make sense. Have a look at the following GI values taken from bodybuilding.com:

Here are some complex carbs that are generally recommended for a clean bulk:
Yam: 54
Oatmeal: 48

And here is a more controversial source of carbs for a true "clean" bulk:
Skim Milk: 32

And here are some carb sources that make the "don't eat 'em" list:
Chocolate bar: 49
Snickers bar: 41

I can see why choosing the chocolate bar as a primary carb source makes no since--you would be taking in way too much fat content and the same goes for the snickers bar, but what about skim milk? If the sugars in milk are no good for a clean bulk, why is the GI so low. Can someone knowledgeable help me understand the value of the GI index more clearly?

[Scott~]

GI is altered significantly in the context of an entire meal. If you eat chicken/potatoes/green beans for example, the the GI of the potatoes is reduced.

The GI is based on eating said foods alone and following a fast, hardly what 99.9% of people do. It's a great marketing gimmick and may hold some value for sick people (diabetes) but overall it's another example of paralysis by analysis.

[chargedmr2]

Thanks for the reply--I just found a thread that gets at this point. Not sure how I missed it.

So does this make milk a good clean carb source if its mixed with other protein and fat sources?

[Scott~]

I think milk is a good food. I don't even consider the GI and think it is more smoke than fire.

[hooked4life]

Originally Posted by chargedmr2

Thanks for the reply--I just found a thread that gets at this point. Not sure how I missed it.

So does this make milk a good clean carb source if its mixed with other protein and fat sources?

it means, GI is a BS scale. It doesn't measure anything other than how much other stuff (fat, protein and fiber mostly) is also carried with that carb source.

you found this out yourself. the carbs in snickers are almost all sugar, yet it has a lower GI than oatmeal.

[determined4000]

Dont concern yourself with GI
Just avoid refined processed sugars and you are fine