A1C is an approximation of the total area under the curve, wether as spikes or high basal bg.
Regarding spillover above, that's readily seen as high triglycerides.
Did a full day glucose test
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Regarding spillover above, that's readily seen as high triglycerides.
Sorry, I am confused, so A1C is the lowest average blood sugar? Or the middle average?
With my triglycerides then I am spilled over a lot, lol
It’s determined by the amount of glucose attached to the hemoglobin in your red blood cells which averages your blood glucose levels over 3 months. Higher blood sugar levels over that time means more glucose attaches to the hemoglobin resulting in a higher A1C which is why having a chronically high carb intake can push the number up but you can still be insulin sensitive. This is my understanding but of course I could be totally wrong
I'd be more inclined to think that it's chronically high amounts of specifically high GI carb intake rather than just high carb intake in general.
Both contribute to glycation, but for the exact same glycemic load, the relative average bg level over time is probably going to be lower due to more consistent steady state disposal.
In insulin sensitive people that is.
Once insulin resistance sets in and the base level is higher, then even low gi carbs will contribute to higher glycation.
Total integration, or area under the curve is how I can best picture it.
You're filling a sink with a slow drain.
So for any bucket, the height the sink will fill is based on the rate you're dumping the bucket in.
The gallons in the bucket is the total carbs,
the rate you dump it in is the glycemic index.
Your A1C is going to.be the average height the water gets to in the sink, over months.of dumping buckets into.it.
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So like when you eat cookies and chocolate that rams up your blood glucose fast and hard instead of slower digesting carbs. And do that for like 6-8 months?
Lol, I wonder if thats my issue, lol.
I am going to keep my carbs lower and fat higher like I used to.
My first thing blood glucose sucked this morning but the other two mornings were decent
5.4 wed
5.2 thurs
5.7 today (ate right before bed last night because I still had really low blood sugar after the coffee)
Yea the glycemic index is literally a ranking how fast carbs in foods raise blood sugar levels
70 plus is like white bread, candy, sports drinks, shit like that I can’t think of a ton of examples lol but you get the jist
Low gi is like sub 55 I think and it’s like you know your oats, SWEET potatoes, beans shit like that
The first category will cause a sharp rise in blood sugar which can be useful in a time of requiring quick energy but then you crash, second category will do a slower raise gradual rise in blood sugar without as much of a curve leading to more stable insulin levels and less of a crash
You have medium level gi carbs like basmati rice and banana and such that fall in between
Logically high gi carbs are best around your workout when your glycogen replenishment is required then the literature will tell you low is better at other times for metabolic health, keeping blood sugar steady and apparently reducing hunger levels
Good info,
trying to guess personal GI response by food categories is almost impossible. How foods are processed, personal response, eating habits, time of day, time between meals, macro mixes and meal combinations will change the rate.
Some examples,
Steel cut oats GI, 42 to 58
Instant oatmeal GI, 79 to 83
buttering your white bread can drop it from 88 down to 67
Plain baked potato is 95.
Plain white rice is anywhere between 64 to 93 depending on variety.
(For reference ,
pure glucose is 100
pure table sugar is 65)
taking readings post meal are the only sure way to know how particular meals affect you personally.
If you're metabolically healthy with good liver function, glycogen loading should never be a concern.
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When you eat enough carbs or fats that it starts being put into fat storage after your muscle cells are filled up. You can pretty much nail down where that is and do great bulls/recomps. It was a game changer for myself.
I think barbecue foods can raise ha1c as well as other things like stress and medication etc.
Yea i think it gets stored in visceral fat, triglycerides and the liver .I.e fatty liver
Do you mean stuff with sauces and sugars?
95% of my meat I bbq I use main,y salt, most have no sugars in the dry rubs.
Does cooking meat on a bbq change its glucose?
I dont know much about it just my trt doc had told me bbq food can raise your score. Im not sure how but it might be worth looking into.
I don't have the numbers at hand so these are rough just to demo my favorite way to illustrate this - Sweet potatoes.
Raw 45
Boiled 50
Roasted 75
Fried 90
Mashed after cooking - add another10 or 15
Leave skin on - subtract 10 because of the fiber
The meal combining might be minus 25% or plus 5 or 10%, even water can influence the response.
As @Heraclitus implied for practical purposes it's just a handy guide. It also is not the whole story. For example whey protein has a very low GI but gives an insulin response about the same as a couple of slices of shitty white bread. To be very clear, that's not necessarily a bad thing, in fact at some times it's exactly what you might want.
I'd add to that definition that especially pre-contest and mid-contest we use the term spilling over to describe the evil result of water retention from that same excess. At that time it's too late to worry about fat storage but SQ water will fuck up your life by making you look blurry and fat.
Excellent stuff, I should have put that in my first post. I do this all the time with white rice, it changes the structure and makes it more like fibre, drops the GI by something like 20. It's called "Resistant Starch" google for directions. I add coconut oil which is supposed to drop it even more, adds a few calories though.
I don't technically do it to cut perse, sort of the opposite, I do it to justify filling ma belly with bigger servings. In that respect the lower GI and insulin response is just a bonus.
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Doesn't it just turn into fat in general? I thought fatty liver was more from your liver having to work hard to break down stuff like some types of fats or wayyyy too much sugar.
Your probably right i dont remember exactly.
bang on, and for FLD - higher GI stuff is more "sugary", and keep in mind fructose is actually a worse offender than glucose though because it is metabolized mostly (all?) in the liver and not in the muscles like glucose is. I had FLD once upon a time when I had become a fat fuck. I was eating a lot of fruit in an attempt to be a healthier fat fuck. I barely eat fruit at all now, I think it was only a few months to clear up my liver once I stopped
Good points, and it gets worse.
Table sugar is lower GI than potatoes, because sucrose is 50% fructose.
so people might assume it's "better" because fructose doesn't raise your blood sugar.
However along with your liver having to process it like it does alcohol,
fructose is more reactive than glucose in AGE creation than is glucose, producing more reactive species and protein modifications linked to complications in diabetes and metabolic disorders.
And none of this additional fructose glycation shows up on your HbA1C test.
Another issue that isn't talked about nearly enough imo, is the damage that high GI foods do to your glycocalyx.
I suspect this is a root cause of arterial damage.