I'm an endurance athlete focusing on 100+ mile and 24 hr races. So I end up biking up to 20 hrs per week. As a result, my carb intake needs to be pretty high - typically 300+ g per day on the average. Believe it or not, this is considered low amongst endurance athletes!!
I've been eating '80% paleo' since 2009 and it has really helped my performance and general health. My deviations are mostly efforts to boost my carb intake and include white rice, oatmeal, lentils, sports drinks/gels/bars, and dairy.
This year, I'm looking to do a more 'strict' paleo approach. For the last month, it worked fairly well - I've been relying on a lot of fruit to provide the carbs. Taking a closer look at my diet, i see that some days I'm getting almost 200+g of sugar due to my fruit intake. So that might be roughly 100g of fructose daily - yikes! I know a lot of this is going to replenish my liver glycogen but I'd still like to minimize the fructose while keeping the carb intake fairly high.
What are the options for high-carb paleo foods that are low(ish) in fructose?
I've tried incorporating as much carrots, squash, potatoes, yams, etc into my diet as I can stomach but its not enough without adding a ton of fruit. Any foods that I'm missing that might be a rich source of glucose and/or starch?