Yams or Steel cut oats?

[WormZ30]

Hey guys i'm down to 65 grams of carbs a day. I usually do half a cup of steel cut oats with a protein shake in the morning hours after i do my cardio. But that leaves me feeling really empty inside. i was thinking about replacing it with a yam about 3-4 oz. which yields about the same amounts of carbs. however, i need something that is as low glycemic as possible and im not sure which one has a lower glycemic index. what do you all think?

[BBAddict]

Sorry, man-I can't find the GI or GL of steel cut oats anywhere. I think both a yam or the oats are going to be really close to the same GI. I wouldn't worry terribly much about it cause they are both relatively low.
65gms of carbs! Are you in contest prep mode?!

[NYCmitch25]

Both are fine. I would consume EFA's with that meal and/or add some casienate protien to slow absorption. I take 2-3 fish oil tabs. Makes a diff.

[WormZ30]

yeah, im in contest prep mode...my competition is on september 17th...i'm thinking of doing one on the 24th too. not sure yet though.

[NYCmitch25]

Here are some notes I had on this topic. Brown Rice, Oats, Yams, fibrous vegetables
If you've been training for a while I dont know how you don already know this?

http://www.glycemicindex.com/
www.mendosa.com/gilists.htm

The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response.

Moral: GI of 55 is low; GL of 10 is low.

Glycemic Index
GI is 70 or more is High
GI of 56 to 69 inclusive is Medium
GI of 55 or less is Low

Glycemic Load
GL of 20 or more is High
GL of 11 to 19 inclusive is Medium
GL of 10 or less is Low.

[WormZ30]

I've been to all these glycemic index reference sites. they all say different things about the different carbs. the mendosa site say's everything is ridiculously high. so i don't really trust that site. i've been to the glycemicindex.com site and they have different numbers from other sites as well. i know what's low medium or high. it's just that i need official numbers for these items.