@Cirion
From a digestive perspective, a 1:1 ratio, from what I read is more ideal. Many people have issues digesting fructose alone or in greater quantity than glucose. Fructose in many people requires the addition of glucose to be absorped in the GI tract. When the ratio of fructose to glucose is elevated past 1:1, people can begin to have problems with the excess fructose leading to endotoxin and bacterial fermentation.
“This capacity varies widely within the population for reasons that are yet unknown; however, it has been estimated that up to 50% of the U.S. population (Gibson et al., 2007) is unable to absorb 25 g of pure fructose as evaluated in clinical studies. In clinical trials, it was shown that up to 80% of healthy controls were unable to absorb a 50 g fructose load (Braden, 2009).”
“Riby et al. (1993) noted the facilitating effect of glucose on fructose absorption, and titration experiments in animals showed that a minimum of 1:1 is the optimal ratio of glucose:fructose. Clinical trials verify that this is likewise the case for humans (Ravich and Bayless, 1983; Rumessen and Gudmand-Høyer, 1986; Truswell et al., 1988; Densupsoontorn et al., 2007).”
Fructose Malabsorption and Intolerance: Effects of Fructose with and without Simultaneous Glucose Ingestion
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As for the starch aspect I think as long as you can meet your nutritional requirements in other ways, sucrose and combinations of free fructose and glucose that stay at the 1:1 ratio or are glucose heavy will always be better than starch. Although I think white potatoes and white rice are probably some of the best options to eat if you wanted to eat starch. With white rice though, you might as well eat sucrose, so that really leaves you with potatoes.
From a digestive perspective, a 1:1 ratio, from what I read is more ideal. Many people have issues digesting fructose alone or in greater quantity than glucose. Fructose in many people requires the addition of glucose to be absorped in the GI tract. When the ratio of fructose to glucose is elevated past 1:1, people can begin to have problems with the excess fructose leading to endotoxin and bacterial fermentation.
“This capacity varies widely within the population for reasons that are yet unknown; however, it has been estimated that up to 50% of the U.S. population (Gibson et al., 2007) is unable to absorb 25 g of pure fructose as evaluated in clinical studies. In clinical trials, it was shown that up to 80% of healthy controls were unable to absorb a 50 g fructose load (Braden, 2009).”
“Riby et al. (1993) noted the facilitating effect of glucose on fructose absorption, and titration experiments in animals showed that a minimum of 1:1 is the optimal ratio of glucose:fructose. Clinical trials verify that this is likewise the case for humans (Ravich and Bayless, 1983; Rumessen and Gudmand-Høyer, 1986; Truswell et al., 1988; Densupsoontorn et al., 2007).”
Fructose Malabsorption and Intolerance: Effects of Fructose with and without Simultaneous Glucose Ingestion
————————————————————————
As for the starch aspect I think as long as you can meet your nutritional requirements in other ways, sucrose and combinations of free fructose and glucose that stay at the 1:1 ratio or are glucose heavy will always be better than starch. Although I think white potatoes and white rice are probably some of the best options to eat if you wanted to eat starch. With white rice though, you might as well eat sucrose, so that really leaves you with potatoes.
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