Optimal Fructose/Glucose ratio in vegetables, sweeteners, and carb sources

by 77322 · August 13, 2011 at 02:22 AM

Hi all, my question concerns the ratio of glucose:fructose in foods. From what I've heard from some sources the OPTIMAL ratio for health is 1(1:1, Fructose:glucose). From what I've heard from others is the lower the fructose, the higher the glucose, the better. Would anyone sort out this contradictory information? I am thinking about creating a post-workout mixture of mased russet potatoes and molasses with sea salt added. What are your thoughts on this strange mash in light of the OPTIMAL ratio?

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39204 · April 21, 2011 at 11:20 PM

Whoa whoa 1:1 is waaaaay too much fructose. That's table sugar. Ideally, you want 0 grams of fructose per day, but that's nor realistic, so keeping it under 10 is a good goal. Skip the molasses and just eat the potato.

2031 · July 30, 2011 at 02:05 AM

Personally, I think if you're not trying to lose weight as fast as possible, fruit is a perfectly good addition to your diet. It's probably a good idea not to go crazy with it, and if you find yourself eating it purely for the taste factor it's probably a good idea to give yourself a break and weigh the difference. Personally, I can get away with a serving or two of fruit a day of berries or kiwi or something with a few spoons of clotted cream and still lose weight, but I'll occasionally have to suspend that if I hit a plateau. Overtly sweet fruits, though, like bananas and apples tend to aggravate cravings for me though, so I tend towards tart fruits.

I take issue with the notion that because isolated fructose or processed fructose is harmful, fruit is also harmful. There are plenty of examples of heathy HG societies that consume fruit, for some reason the "fruit is poison" crowd seem to ignore them, much like the staunch VLC crowd used to treat Kitavans and other high-carb HGs.

20762 · July 16, 2011 at 12:44 AM

You want as low fructose as possible. Quick answer since I'm typing this on my iPhone: fructose goes straight to the liver plus while in the liver UP regulates the intake of glucose into the liver. So fructose alone is hard on the liver. Fructose on the presence of glucose is even worse.

5100 · April 22, 2011 at 04:07 AM

You're looking for yuca. Probably the highest GL but close to zero sugar and therefore zero fructose. It's one of the safest starches.

170 · April 22, 2011 at 01:00 AM

Dr. Lustig suggests that fructose is poison. If you have 89 minutes, it's very interesting, if you can hang through the diagrams.


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