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Fructose.....
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Posted by: TJohn
After reading much about low GI foods I've found that fructose has a GI of 20 !! compared to maltodextrin or dextrose and so which are all up there. Does anyone use fructose in there post w/o meal / shake. I don't want to raise my insulin levels too high at any time.
TJ
Posted by: The_Chicken_Daddy
In smaller amounts it can be beneficial.
In too high an amount can be problematic.
It's preferentially stored in the liver btw. Very little, if any depending on the amount consumed, makes it passed the liver to muscles/tissues.
I wouldn't use it on it's own, but a 5-10g in with dex/malto shake is alright.
Posted by: TJohn
Thanks TCD! That seems to be the info I'm getting from other sources to. So what about eating to my fruits that have fructose like apples, apricots....
TJ
Posted by: The_Chicken_Daddy
Yeah - they include vitamins, minerals and phytochemicals, which can all be beneficial to health.
I'd avoid dried fruits though, cause they're like concentrated forms of the original - fresh fibrous fruit is (usually) full of water and (unsurprisingly) fibre, both of which fill you up and help with satiety.
The best fruits are the fibrous, watery ones like apples, kiwis and such. And of the overall carb content, about 1/3 of the active carbs in these types of fruit are fructose, so an average sized apple with, say about 12-15g of active carbs, has about 4-5g of actual fructose. Not enough to cause problems really.
I think, and this is information i'm not totally sure about, that the body can process about 200kcals worth of fructose (about 50g) per day before the liver enzymes max out. So as a general rule of thumb, try to stay within this figure.
Posted by: TJohn
Thank you!
TJ
Posted by: gopro
Crappy post workout carb source. Eat fruit in the morning with breakfast.
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