I listened to Robert Lustig's episode on Jimmy Moore's show, Living the Low Carb Vida. Lustig was strongly against fructose consumption above 50g/d.
This started my thinking about inulin which composed of chains of fructose. Conventional wisdom on inulin is that it passes undigested through the stomach and small intestine and gets eaten by gut flora in the large intestine. I wondered if inulin could break down into fructose and provide a large amount of fructose to the body.
I searched and found this: "The most dramatic reductions in inulin content, however, are obtained by slow cooking. Another inulin-rich plant, the camas lily (camassia spp.), was traditionally pit cooked by Native Americans. This involved burying the camas lily bulbs in a pit and covering them with dry wood and stones and, once the fire had been established, earth and grass. The food was cooked for 12 h to 36 h. This method was also possibly used for Jerasalem artichoke tubers, over a 12 h period. Cooking by this method eventually turns all the inulin to fructose, leaving a sweet and soft textured food." from Biology and Chemistry of Jerusalem Artichoke: helianthus tuberosus L. by Stanley Key and Stephen Nottingham, page. 108.
So my question is: If Lustig's warnings about fructose are correct, is slow cooking inulin rich plants a good idea? Is there something as too much slow cooking?
Onion has an inulin content of 2-6 g / 100g. Jerusalem artichoke 14-19 g. Garlic 9-16g. Artichoke 3-10 g. Camas 12-22 g. Chicory 15-20 g.