Complex Carbohydrates Puns

Mechanisms of improvement in glucose tolerance and insulin sensitivity after complex carbohydrate meal in type 2 diabetes

D. Romeres1, Y. Yadav2, A. Asfa2, C. Lane3, R. Ruchi2, C. Cobelli4, C. Dalla Man1, A. Basu2, R. Basu2;

1Department of Information Engineering, University of Padova, Padova, Italy, 2Division of Endocrinology, University of Virginia, Charlottesville, USA, 3Center for Marine Science, University of North Carolina, Wilmington, USA, 4Department of Woman and Child's Health, University of Padova, Padova, Italy.

Background and aims: We have recently established a method utilizing the natural abundance of [13C] polysaccharide enabling measurement of enrichment of [13C] glucose in healthy humans. We now compare complex carb (CC) meal with a single tracer infusion of [6,6-2H2] glucose at -120 min to the established simple carb (SC) triple tracer protocol with infusion of [6,6-2H2] glucose at -120 min and [2-13C] glucose at 0 min with meal ingested at time 0.

Materials and methods: We have completed study in 7 individuals with Type 2 diabetes (T2D: 2F, age = 65±7 yr; BMI = 33±3 kg/m2; FFM = 61±12 kg; HbA1c 51±6 mM/mol) and 6 anthropometrically matched controls without diabetes (ND: 3F, age 56±10 yrs; BMI 30±4 kg/m2; FFM = 56±10 kg). Healthy subjects underwent a 75 gm OGTT to rule out diabetes. Subjects ingested either sorghum (natural enriched 13C) or glucose in the form of Jello labelled with 13C mixed meals containing 75 gm carbs and matched protein and fat. We measured plasma glucose, insulin and C-peptide concentrations and used the oral glucose and C-peptide minimal model to assess insulin sensitivity (SI), beta-cell responsivity to glucose (Φ) and disposition index (DI) in simple versus complex carbohydrate meals. Rates of meal glucose appearance (MRa), glucose disappearance (Rd) and endogenous glucose production (EGP) were calculated using the dual isotope tracer-tracee method.

Results: Fasting and post-prandial glucose excursions (iAUC) were significantly lower after CC ingestion compared to SC in both cohorts (p<0.03). MRa, and Rd were significantly lower during CC than SC meal in both groups (p<0.001) while EGP tended to be similar regardless of the type of meal consumed. Insulin sensitivity index (SI) was significantly higher following CC than SC meals (p<0.03) in both cohorts with the magnitude of the difference being greater in ND. Insulin secretion index (Φ) was similar between SC and CC meal

Proteins should be 15-20 % in our diet

So after a six-month diet that let me drop about 55 pounds, I've been slowly getting in the groove of a lean bulk regiment and unlearning some less-than-good habits (ie. fear of carbs) I picked up through my cut.

I'm making it a solid point to introduce a wide variety of complex and nutrient-dense carbs into my diet and getting my macro count closer to 50%. So far so good, I can REALLY feel the difference in my energy levels so far. I love it.

Obviously brown rice has been a go-to so far, but I'm looking for some other recommendations? What are your favorite ways to hit your carb count for the day? Any good recipes?

I'm just wondering how this work, lets take potatoes for an example, it's a complex carbohydrate with a high glycemic index, does this mean, since it's a complex carbohydrate that you have a lot of time to spend the energy from potatoes before it will turn to stored energy as it's digested slowly, but when eating potatoes your blood sugar rises fast?

The same example on the other side, for example bananas. Bananas are simple carbohydrates with a low glycemic index, does this mean you have a short amount of time to use the energy before it turns to stored energy (fat) as it's digested quickly, but blood sugar levels will stay stable?

I realize I may be in the wrong sub, and I may be better off posting on a homebrewing-oriented sub, but idk where to start. Feel free to redirect. I'm thinking about making more alcoholic rye bread kvass, but I'm sugar-sensitive. Is this project doomed from the start?

The less ripe a fruit is, the more starches and complex carbs it contains. If you bake an unripe fruit, it is easier to digest, like baking starchy vegetables. Squashes and plantains are the most popular examples.

I baked a green banana yesterday and it tasted like cassava, or potato. :) Next time I am going to bake a plantain or unripe pears.

All I know is that complex carbs usually rank lower on the glycemic index, meaning they wont spike your insulin as severely. But I know for a fact that there has to be more to the story than just this. What are the benefits that complex carbs have over simple/refined?

Omg thank you so much and Dankeschön for the cute card

u/tomatomoth

Frodo had his ring. Achilles had his heel. I had my granola.

I was 16 years old. My body was a rickety looking thing, bones sticking out everywhere. The granola, on the other hand was a round bottomed mass, with tails of blue ribbon delicately coiled about it's transparent body.

It landed on the kitchen counter one fateful winter morning. A local lady with a flair for grains had given my mom her newest invention; chocolate granola.

Pressed up against the transparent plastic sides of the bag were cinnamon oats, macadamia nuts, brazil nuts, raisins and small chunks of delicious dark chocolate. My mother handed me a small bowl.

Oh, I had danced occasionally with Muesli. I had even flirted with oatmeal. But this was different. The first bite crunched 5 ways til Sunday. This stuff was amazing!

It began innocently enough. One small bowl a day, only in the morning. It was so healthy! All those nuts. It was like a bowl of energy!

One bowl turned into two. Two turned into three. My mother began asking about the whereabouts of the granola. She could have sworn we had half a bag left, but maybe she was just forgetting things. She ran out to get another bag from her friend, who had started selling them at this point.

Meanwhile I was down to wearing stretchier dresses that cinched under the bust. Mom was starting to shrink things in the wash by accident. I considered telling her, but then thought better of it. She was sensitive to us bringing up her absentmindedness.

I noticed how fit others suddenly were. Summer was coming, and layers of clothes came off to accommodate the heat. It seemed like whole town had choreographed a simultaneous diet and exercise plan together. I was deeply impressed.

One weekend my friend announced she was going to throw her first summer bbq.. at night! I heard my future high school sweetheart was going to be there so I made sure to doll up. I broke out my thickest eyeliner, squeezed into my stretchiest mini-dress (it was shorter than I remembered), and straightened my hair until it hung in long strands down to my shoulders. Finally I ate a bowl of granola to get my appetite going for the bbq.

As luck would have it, the minute I entered the party we immediately bumped into each other. He started asking me about my summer plans. I tugged the bottom of my skirt down as we talked.

Suddenly, I noticed something commotion in the corner of the room. There were a ton of camera flashes going off.

Turns out one of our nerdier friends had

I've spent the last hour reading through all the old r/fitness posts and I feel like I'm starting to get a grasp on the similarities in terms of weight gain/loss between simple and complex carbs.

So I guess my question is this: if a carb is a carb, is there any value in eating complex carbs like wheat bread/quinoa over the simpler ones like white bread? And if not, where has this overwhelming sentiment urging people to consume complex carbs in fitness magazines/online come from? Do they contain more nutrients or are they relatively simillar in make up?

I guess I'm still struggling to wrap my head around that part of it all.

I'm looking to make Oat Milk, I've tried a few times but the store bought is always sweeter, even though there are no sugars in the ingredients. On the Pacific Oat Milk site, they state the following:

"The sweetness noted on the nutrition panel and that you taste in our Organic Oat Original beverage is derived from oats. When we produce Pacific Oat Beverages, the complex carbohydrates in the oats are broken down into simple carbohydrates (or sugars, derived from oats)."

How is this done? Is it just an enzyme I can add to the mix like when brewing corn? Is it possible to do at home?

Currently restricted to a liquid/very soft food diet. Honestly, not that bad. Between protein shakes and soup, I can reach my protein and fat macro requirements pretty easily. However, getting good carbohydrates is proving to be a little difficult. Obviously there are many drinks with tons of carbs, but those are pretty sugary. I have a blender, so smoothies are another option, but what else do you all suggest?

I have often heard of russians, eastern europeans and scandanavians fermenting raw (uncooked) mushrooms, with either: a combination of salt and vinegar, just vinegar or just salt.

Is this process as effective as cooking the mushrooms at breaking down carbohydrates?

I'm just a bit confused because it seems like this goes against the adage of "never eat a raw mushroom".

Thanks!

So i know about glucose and that sugars are the worst carbs because they're too simple. But how can i tell between complex and simple carbs ? I know that oats,whole-wheat-bread, vegetables etc are complex carbs. But how do i look into what something contains, let's say a banana and say "yep, this is complex carbs" ?

Lets split it into two categories. What are your favorite fibrous carbs and favorite starchy carbs?