Carb rankings and fructose

[spesmilitis]

So in another thread, WBA ranked these carbs:
Vegetables/fruit, potatoes/sweet potatoes, rice, grains (bread, cereal, pasta).

How were these foods ranked? Because, on the glycemic index charts, potatoes and even some fruits are higher than some grains.

Also are there any dangers to consuming too much fructose besides offsetting the caloric balance? I read from one source that it does not require insulin. However, this source says otherwise:
" It is important to note that while fructose does have a low glycemic rating, it can still induce insulin resistance, increase triglycerides, and promote fat storage."
http://intelegen.com/nutrients/insulin_control_lose_weight.htm

 

[HK1]

This is still new to me, not saying its wrong, just new.

I always thought whole grains (i.e. wheat) wernt as bad as say, potatoes, etc. I guess if thats the case, except on certain occasions anything bread related is going out the window. Especially after 6pm.

Tell me beer is ok though!

(In reality, I have about 1L every 2-4 weeks)

 

[Warboss Alex]

I ranked this on how 'tolerable' I feel certain carbs are, given personal experience and also works by people I trust (i.e. Poliquin). I think the further away carbs are from their 'natural' state the less tolerable they are and more likely to cause us problems.

hence why I think potatoes, despite having a high GI are a superior carb source to say a low GI cereal because their lower level of processing. Vince Gironda used to advocate a 'carb up' with potatoes/sweet potatoes as well. when using carbs to primarily replenish glycogen and NOT as an energy source (i.e. you're not a carb burner interested in maintaining blood sugar levels) then the GI is fairly irrelevant, you can take in straight sugar and it'll be used for glycogen replenishment if you are depleted through diet and training - I'm not recommending this by the way but you get the idea.

I used to be all out for gains and therefore used high GI carbs post-workout, low GI carbs all day, for optimal replenishment and weight gain but I felt I was compromising my health and wellbeing that way. I switched to a higher fat diet and saw no difference in gains, and I also found I was able to take in carbs on my refeed days without feeling terrible. I lost bodyfat, was less bloated, had more energy, generally felt great. carbs were timed for glycogen replenishment while fats are my main energy source.

I used to go for oats over rice/potatoes solely because of the GI .. now I'm finding that it's not like that. a carb is not a carb. just like I don't believe in calories in vs calories out as much as I used to either.

this is my view and I'm sure many people will say that GI is the be all and end all, what type of carbs you take in doesn't matter, if you're in a deficit you will lose weight blah blah blah .. yes that will work but it's not as simple as that, and it's definitely not as good for you.

HK1, I would cut grains if you're trying to cut and source your carbs from sweet pots/brown rice at timed intervals. save the grains/beer for carb days.

as for fructose, you'd need to eat a hell of a lot of fruit to have fat spillover. the liver can hold 100g (?? I may be wrong) of fructose; a medium apple has about 5-6g of fructose. so I don't think it's an issue at all. now fructose syrup is the worst thing on earth because it's concentrated fructose which you do NOT find in Nature (again, processed carbs).

 

[Warboss Alex]

btw before some wise guy says "But Alex, how come you recommended that XXX ate carbs all day or until 6pm or whatever" then I will say that if you're 16-20 years old, a buck fifty and trying to gain, you should eat carbs and lots of them. your insulin sensitivity will be such that you can get away with eating a lot and not getting fat or compromising your health.

but contrast that with a guy like Karma on this board, who is older and looking to lose weight.. totally different diet.

but if someone asked me what I thought was the overall best way to eat/live for strength then I'd say high protein, high fat with timed hits of good carbs for optimum health and near-optimal gains (they will not be as good as when eating carbs in abundance - but near enough).

 

[Omen]

the liver can hold 100g (?? I may be wrong)

On a mixed diet about 60g
High-CHO diet (360 kcal) 90g
Low-CHO diet (120 kcal) <30g

This is based off of a 20%bf male at 70kg

 

[Warboss Alex]

On a mixed diet about 60g
High-CHO diet (360 kcal) 90g
Low-CHO diet (120 kcal) <30g

This is based off of a 20%bf male at 70kg

thanks dude