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

by (78422)
Updated 29 minutes ago
Created April 21, 2011 at 11:12 PM

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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259 · November 09, 2012 at 12:23 PM

I heard that glucose actually improves absorption of fructose.

77877f762c40637911396daa19b53094
78422 · July 30, 2011 at 4:00 PM

I consume no fruit and haven't since around the time of this post. Are there even any nutrients that fruit contains that can't be derived from other non-carb/fructose-rich sources?

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2052 · July 30, 2011 at 1:53 AM

Did you watch the whole lecture? Lustig actually thinks that fruit is to be excepted from the "fructose is poison" rule, and says the same in the interviews he's given. From what I remember, he reasoning is the fibre content.

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22913 · July 15, 2011 at 10:26 AM

Jeff, what are those cassava chips cooked in? Omega6 Industrial Seed Oils?

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22913 · July 15, 2011 at 10:25 AM

some fruit Grok. plenty of it is worse than candybars. Ill restrict my comments to say: Keep your fructose intake low. Your liver can only process a certain amount a day regardless of ratio.

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5132 · June 17, 2011 at 3:57 PM

You're not eating nothing but yuca, right? Why would you get that when you seem to be a grown man eating some amounts of protein. I supposed u can get K if you eat nothing but yuca. But you want some filler, quick source of energy and glucose. That's what yuca is for. The negative is it will skyrocket your BG and that is not good for those w/leptin and insulin resistance. If ur healthy, however, nothing better after a workout than yuca, IMHO.

3c6b4eed18dc57f746755b698426e7c8
5132 · June 17, 2011 at 3:52 PM

Small amounts of sugar, hence fructose, in yams and sweet potatoes. If you want minimal sugar, try yuca -- almost none.

Cc93847bfa820f0f2da654060b401fa5
736 · June 17, 2011 at 7:42 AM

Eat fruit, it's already perfect, tastes great, and is refreshing.

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2399 · April 22, 2011 at 7:45 AM

OP is asking for food though, not isolated fructose.

84666a86108dee8d11cbbc85b6382083
2399 · April 22, 2011 at 7:44 AM

OP is asking for food though, no isolated fructose.

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803 · April 22, 2011 at 5:55 AM

sweet potatoes do contain fructose, but not much of it compared to fruits.

64433a05384cd9717c1aa6bf7e98b661
15226 · April 22, 2011 at 5:48 AM

cassava chips at trader joes are really tasty

64433a05384cd9717c1aa6bf7e98b661
15226 · April 22, 2011 at 5:47 AM

cassava chips at trader joes are really tastey

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 4:14 AM

I hear tell Cassava/Yuca causes Kwashiarkur in Africans with whom it is a staple. Do you say that it is highest glucose:fructose='GL'? What would YOU do with a Cassava plant?

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 2:10 AM

white potatos, white rice and sweet potatos are all fine IMO. But I eat sweet potatos because for me white rice and white potatos make me hungry and crave more carbs. I am not sure why, sweet potatos don't do that to me so I believe they're better. Have you ever tried eating 1-2 tablespoons of virgin coconut oil post workout? That stuff is amazing for energy, and I even feel naturally euphoric and giddy. Works better than butter and other fats for energy IMO. And the other benefits are numerous.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 2:07 AM

I don't know much that, what I do know is that I love eating 1-2 tablespoons of coconut oil before exercise because it causes amazing energy. It's long-lasting almost euphoric type of energy that I don't seem to get from carbs. I do eat some carbs before exercise but I love fats for energy too.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 1:22 AM

His name wouldn't be 'Victor' would it(a famous con-man)? I'll give it a shot. Any advice re: 'pure'(or max.pure)glucose carbs for after a workout(ideally starchy that would remain in the g.i tract for a short while).

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78422 · April 22, 2011 at 1:21 AM

I was looking for some higher g.i carbs for more rapid assimilation post-workout. Also, I heard that the G.I doesn't matter...does it?(I seem to be adhering to my old beliefs).

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78422 · April 22, 2011 at 12:54 AM

Use sweet potatos if you can handle em. They have just glucose/and maltose I think? Taste better than white potatos IMO and have less glycemic index which is good. Put cinnamon on them with a tablespoon of virgin coconut oil mixed well to a light consistency and you got yourself something that tastes like a dessert but is healthy and will give you long lasting energy.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 12:10 AM

Hey travis, would you have any recommendations for mainly glucose vegetables which are high carb(for my post workout mash)?

77877f762c40637911396daa19b53094
78422 · April 21, 2011 at 11:29 PM

Thanks for advice. And I thought I was being 'healthy'--d'oh. That ratio came straight from the Layman's source Wikipedia too!

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5 Answers

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39841 · 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.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 12:54 AM

Use sweet potatos if you can handle em. They have just glucose/and maltose I think? Taste better than white potatos IMO and have less glycemic index which is good. Put cinnamon on them with a tablespoon of virgin coconut oil mixed well to a light consistency and you got yourself something that tastes like a dessert but is healthy and will give you long lasting energy.

88905cfc5bb098ad3830671a1af373a8
803 · April 22, 2011 at 5:55 AM

sweet potatoes do contain fructose, but not much of it compared to fruits.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 1:21 AM

I was looking for some higher g.i carbs for more rapid assimilation post-workout. Also, I heard that the G.I doesn't matter...does it?(I seem to be adhering to my old beliefs).

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 2:10 AM

white potatos, white rice and sweet potatos are all fine IMO. But I eat sweet potatos because for me white rice and white potatos make me hungry and crave more carbs. I am not sure why, sweet potatos don't do that to me so I believe they're better. Have you ever tried eating 1-2 tablespoons of virgin coconut oil post workout? That stuff is amazing for energy, and I even feel naturally euphoric and giddy. Works better than butter and other fats for energy IMO. And the other benefits are numerous.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 12:10 AM

Hey travis, would you have any recommendations for mainly glucose vegetables which are high carb(for my post workout mash)?

77877f762c40637911396daa19b53094
78422 · April 21, 2011 at 11:29 PM

Thanks for advice. And I thought I was being 'healthy'--d'oh. That ratio came straight from the Layman's source Wikipedia too!

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 2:07 AM

I don't know much that, what I do know is that I love eating 1-2 tablespoons of coconut oil before exercise because it causes amazing energy. It's long-lasting almost euphoric type of energy that I don't seem to get from carbs. I do eat some carbs before exercise but I love fats for energy too.

3c6b4eed18dc57f746755b698426e7c8
5132 · June 17, 2011 at 3:52 PM

Small amounts of sugar, hence fructose, in yams and sweet potatoes. If you want minimal sugar, try yuca -- almost none.

07154e6d8e42065f230d06249700fe5b
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2052 · July 30, 2011 at 2:05 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.

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20908 · 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.

5bac45c78a2be60bc17fc2084a0f5d43
259 · November 09, 2012 at 12:23 PM

I heard that glucose actually improves absorption of fructose.

3c6b4eed18dc57f746755b698426e7c8
0
5132 · April 22, 2011 at 4:07 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.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 4:14 AM

I hear tell Cassava/Yuca causes Kwashiarkur in Africans with whom it is a staple. Do you say that it is highest glucose:fructose='GL'? What would YOU do with a Cassava plant?

64433a05384cd9717c1aa6bf7e98b661
15226 · April 22, 2011 at 5:48 AM

cassava chips at trader joes are really tasty

64433a05384cd9717c1aa6bf7e98b661
15226 · April 22, 2011 at 5:47 AM

cassava chips at trader joes are really tastey

3c6b4eed18dc57f746755b698426e7c8
5132 · June 17, 2011 at 3:57 PM

You're not eating nothing but yuca, right? Why would you get that when you seem to be a grown man eating some amounts of protein. I supposed u can get K if you eat nothing but yuca. But you want some filler, quick source of energy and glucose. That's what yuca is for. The negative is it will skyrocket your BG and that is not good for those w/leptin and insulin resistance. If ur healthy, however, nothing better after a workout than yuca, IMHO.

4b97e3bb2ee4a9588783f5d56d687da1
22913 · July 15, 2011 at 10:26 AM

Jeff, what are those cassava chips cooked in? Omega6 Industrial Seed Oils?

9fb6900af6e722fc80ab46782fa94e2c
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170 · April 22, 2011 at 1:00 AM

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

http://www.uctv.tv/search-details.aspx?showID=16717

84666a86108dee8d11cbbc85b6382083
2399 · April 22, 2011 at 7:45 AM

OP is asking for food though, not isolated fructose.

77877f762c40637911396daa19b53094
78422 · April 22, 2011 at 1:22 AM

His name wouldn't be 'Victor' would it(a famous con-man)? I'll give it a shot. Any advice re: 'pure'(or max.pure)glucose carbs for after a workout(ideally starchy that would remain in the g.i tract for a short while).

84666a86108dee8d11cbbc85b6382083
2399 · April 22, 2011 at 7:44 AM

OP is asking for food though, no isolated fructose.

07154e6d8e42065f230d06249700fe5b
2052 · July 30, 2011 at 1:53 AM

Did you watch the whole lecture? Lustig actually thinks that fruit is to be excepted from the "fructose is poison" rule, and says the same in the interviews he's given. From what I remember, he reasoning is the fibre content.

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