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Its obvious that dextrose/glucose are ideal in the sense they are very high GI.Fructose is obviously the least ideal, it goes right to the liver and does some funny things to us.Sucrose on the other hand is basically glucose + fructose.Sucrose is what they mean by "sugar" when you read an ingredients label. This means things like cereal, ice cream, baked goods (cookies, pastries, etc), all contain a good deal of sucrose.Kiefer recommends eating many of the things I listed & they all contain sucrose.Has anyone here had trouble with eating too much sucrose? Does anyone actively limit their intake of sucrose? Avoiding fructose isn't very difficult, but avoiding sucrose would seems like a royal PITA.
I find that high sucrose leads to more water retention, but haven't really noticed any other spill over. that said, its all contextual and individual.
Hopefully I get some more opinions. All of my favorite foods are quite high in sucrose :[I tend to fall way under the upper carb threshold in an effort to avoid spill over.
well, if you don't go over maintenance, you wont spill over, you might just retain some water. Its when you are going way above maintenance is when you have to take that into account.
Thats true in most cases. Fructose is where that really gets tricky. Fructose is also the fastest way to restore glycogen.
one solution:Make your own baked goods, use dextrose instead of sugar.Its a 1.25 dextrose : 1.00 sucrose ratio, in terms of sweetness.
Fructose is also the fastest way to restore glycogen.
In the liver, yes. It can't replenish muscle glycogen can it?
Fructose is also the fastest way to restore glycogen.
In the liver, yes. It can't replenish muscle glycogen can it?
depending on what type of fruit (lemons have no fructose, I believe), and really ripe banana's? But, not, I think Fructose is always processed thru the the liver first, like alcohol.
Fructose is also the fastest way to restore glycogen.
In the liver, yes. It can't replenish muscle glycogen can it?
Correct in the liver.Fructose always goes straight to the liver."Fructose can be transformed into glycogen in the skeletal muscle though at a slower rate than in liver and than glucose does.This happens because of a slower absorption of fructose from the intestine and because the blood glucose level is higher after glucose intake than after fructose feeding -- leading to a higher plasma insulin level, which in in its own turn causes increased glucose uptake by tissues. Since fructose gives rise to more liver glycogen than glucose, it leaves less carbohydrates available for muscle glycogen resynthesis." http://en.allexperts.com/q/Nutrition-Dieting-939/2008/9/fructose-restore-muscle-glycogen.htmThats something I just dug up.
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