Stumped on simple vs complex carbs

[pipes]

I'm pretty familiar with diet knowledge but this stumps me. As far as carbohydrates go, is it better to eat complex carbohydrates or to eat low glycemic carbohydrates. I've noticed that the glycemic index in many simple carbohydrates such as those in many fruits are lower that the glycemic index of many complex carbs. For example My favourite breakfast meal is oatmeal ,its glycemic index is around 55. This is a good complex carb with a low glycemic index. Compare that with say grapefruit who's glycemic index is around 20, yet it is a simple carb. I dont understand how a fructose based simple carbohydrate can effect you blood sugar levels less than a nice bowl of complex carbohydrates in the form of oatmeal. The term simple means that it is a basice chemical structure and easily broken down by the body. How can a complex molecule be broken down and effect your blood sugar levels more than a simple carb? I'm totaly confused.
Any help would be greatly appreciated.

 

[atherjen]

The cooking method of foods have shown to effect the GI rating. Ever look at some foods on the GI index and the same potato is mrked raw and anoter cooked with toattly different GI ratings? I am aware that bananas, rice, and potatoes are sensitive to different cooking methods. we also have to take into account that in order to measure the glycemic index of different foods, studies done were compared for example with 50g carbs from say rice virsues 50g carbs from brocoili! thats alot of brocoli and I dont know many people that would actually consume that quantity in one sitting. so its something else to take into consideration. As well as the fiber content, if we consume the carbs with protein or fats, etc. There are far too many factors that can effect the glycemic index... I feel its probably just best to follow as a guideline.

As for the fruit having a lower GI, some do, such as apples and some berries, but again this is probably taking into account the fiber amounts as well. hmmm then again oatmeal does contain good amounts of fiber. Im not sure. ha. interesting though.
Fructose is a simple sugar yes, but not all spike insulin. the main reason its best to keep fructose on the low as it restores liver glycogen first, after full, the converted glucose will either travel to muscles, but if their full will go straight to fat cells.

 

[pipes]

The cooking method of foods have shown to effect the GI rating. Ever look at some foods on the GI index and the same potato is mrked raw and anoter cooked with toattly different GI ratings? I am aware that bananas, rice, and potatoes are sensitive to different cooking methods. we also have to take into account that in order to measure the glycemic index of different foods, studies done were compared for example with 50g carbs from say rice virsues 50g carbs from brocoili! thats alot of brocoli and I dont know many people that would actually consume that quantity in one sitting. so its something else to take into consideration. As well as the fiber content, if we consume the carbs with protein or fats, etc. There are far too many factors that can effect the glycemic index... I feel its probably just best to follow as a guideline.

As for the fruit having a lower GI, some do, such as apples and some berries, but again this is probably taking into account the fiber amounts as well. hmmm then again oatmeal does contain good amounts of fiber. Im not sure. ha. interesting though.
Fructose is a simple sugar yes, but not all spike insulin. the main reason its best to keep fructose on the low as it restores liver glycogen first, after full, the converted glucose will either travel to muscles, but if their full will go straight to fat cells.

You can see my point on how this is confusing. As far as keeping fructose on the low side because it restores glycogen first, wouldn't the carbohydrate with the higher glycemic rating restore glycogen first. Is their some chemical property of fructose that channels to the liver? I have been reading many books on nutrition and alot of the contemporary nutritionists are advocating for the replacement of dense complex carbs such as rice, potatoes, with more low glycemic fruits and veggies. I even asked my Kinesiology teacher this same question and she couldn't come up with an answer. I guess I will just keep on searching. Thanks for you input.

 

[ohashi]

It's better to eat low-glycemic carbohydrates (except for post-workout, of course) rather than just "complex" carbohydrates. A carb can be very complex, but if the bonds holding the glucose molecules together are weak, it'll still spike your insulin very quickly (example: maltodextrin. Very complex carb, but breaks down extremely quickly).

 

[Injectyourspinach]

For anyone whose main priority is maximizing the potential benefits of carbs (energy, muscle gain etc.) while minimizing the potential negatives (such as becoming a fat fuck), your carb choices should primarily focus on the Insulin Index ratings rather than the Gl. The ratings can differ significantly. Also, the fact that certain simple-sugar carbs such as fructose and lactose if not immediately burned for energy will have to either first make their way to the liver for storage, or if it's full, immediately be stored as fat. NO immediate muscle glycogen storage for these types of carbs. And since the liver is full most of the time when bulking while taking in a normal amount of carbs, figure it out.