A lot of this is personal choice, but the basics are the same. You want to bring food that supplies proteins, carbohydrates, simple sugars, and fats. All of these metabolize at different rates, meaning you get a steady amount of energy throughout the day. The glycemic index of a carbohydrate represents how quickly its consumption increases blood sugar levels. Values range from 1 (the slowest) to 100 (the fastest, the index of pure glucose). However, how quickly the level actually increases also depends on what other foods are ingested at the same time and other factors. The glycemic index tends to be lower for complex carbohydrates than for simple carbohydrates, but there are exceptions. For example, fructose (the sugar in fruits) has little effect on blood sugar.
The following also influence a food’s glycemic index:
Processed, refined, or finely ground foods tend to have a higher glycemic index. ##Type of starch Different types of starch are absorbed differently. For example, potato starch is digested and absorbed into the bloodstream relatively quickly. Barley is digested and absorbed much more slowly.
The more fiber a food has, the harder it is to digest. As a result, sugar is absorbed more slowly into the bloodstream.
The riper the fruit, the more sugar it contains, and the higher its glycemic index.
The more fat or acid a food contains, the more slowly it is digested and the more slowly its sugars are absorbed into the bloodstream.
How a food is prepared can influence how quickly it is absorbed into the bloodstream. Generally, cooking or grinding a food increases its glycemic index because these processes make food easier to digest and absorb.
The way the body processes food varies from person to person, affecting how quickly carbohydrates are converted to sugar and absorbed. How well a food is chewed and how quickly it is swallowed also have an effect.
A List of common foods with their glycemic index: https://extension.oregonstate.edu/sites/default/files/documents/1/glycemicindex.pdf
Snacks should be heavier on simple sugars, protein, and carbohydrates. A high fat food can make you feel sluggish or even sick. Snacks are often eaten on the trail
- GORP - Branola, Oatmeal, Raisins, Peanuts
- Pita Bread
- Hard Salami
- Knorr Pasta Sides + Chicken Pouch
- Soup