I'm following a higher carb version of Paleo that includes starches like white rice and potatoes and high sugar fruits (I moderate the fructose intake). I find that starch fuels my workouts amazingly but doesn't boost my mental acuity as much. Fruit gives me a sugar rush but I crash afterwards, however I find that throughout the day I feel more energetic with a large bowl of fruit in the morning, but I limit my fruit in favor of starch.
Should I replace the starch with more fruit? I'm concerned high fructose/sugar intake = weight gain. Do you think eating fruit more frequently will avoid the sugar crash afterwards or just make it worse?
Please don't suggest LC, been there, done that.
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Everyone is different. In this respect, I recommend trying a couple N=1 experiments where for a couple weeks, you limit fruit and increase your starchy vegetable consumption, and then try the opposite for a couple weeks.
Personally, sugars work much better for me. I actually have higher blood sugar throughout the day if I eat starch in place of fruit, sometimes to an uncomfortable degree if I eat too much. When cooked sufficiently and chewed thoroughly, starches digest rapidly. I have to cook mine thoroughly anyway or I get increased bowel fermentation. I don't even get significant sugar crashes anymore from hundreds of grams of sucrose or many tablespoons of pure honey though.
I think the culprit may be the pure glucose of starch as opposed to the fructose/glucose combination in fruit/sucrose/honey.
i've gone back and forth with this one, and ultimately, i don't think it matters very much. you can find the jaminets of the world that are very pro-starch, and the peats of the world that are very pro sucrose. for my money, i prefer to listen to my appetite. there are days when i want starch, and days that i'd rather eat a banana and and pear. i just don't think it matters.
I love fruits and eat 1 to 2 servings a day, and I love sweet potatoes and eat 1 to 2 a day as well. I think if you were going to lean towards 1 or the other I would go with starches, they help provide more of sustained energy than do fruits. I think you will find however that if you include both in moderation you will only see and feel benefits rather than negatives. I do not eat rices but many people feel they are fine and I dont eat white or yellow potatoes and really miss my Yukon Golds but again that is personal choice.
As far as fruit is concerned, try eating more berries, you cant go wrong with berries especially the black/blue ones. I also eat a lot of melon, especially post workout. Watermelon, in moderation, provides me with a ton of nutrients and is very refreshing to boot.
Like everything else Paleo too much of anything is counter productive but to answer your question I would increase starches over fruits but make sure to include both.
More fruit will just make everything worse, you'll be stuck in the vicious carb cycle. I think making the switch from a carb-burning metabolism to a fat-burning is the best way to stop the sugar crash. That way your body will use your own fat for fuel, not the sugar you eat.
But if you really want to keep the high carb intake, I highly recommend starch over fructose.
Starch is a complex carb, which means it takes more time for your body to metabolize it and the energy is released evenly through the day.
Fructose is metabolized mainly in the liver, and if you eat all your carbs from fruit, your liver will get tired and may even start to fail. (Happened to me- too much fruit was making me yellow. Fixed it by lowering fruit intake to 2-3 times per week)
Hope this helped, much love!