let me preface this saying i really like Alan's response. i'm also not an expert on nutrition at all, but from what i've read on lyle's board, and heard aaron (cyco) talk about, carbs are carbs. Obviously some have more vitamins and minerals than others, and are differences in their breakdowns of these factors, but when it comes to body composition, it's not going to make a huge difference if you consume 27g of sugar, or 27g of oats.
Where it comes in different is when someone consumes 27g of sugar and overeats on other carb sources. 27g of carbs is much more satisfying and sustainable than a half scoop of dextrose.
http://www.thinkmuscle.com/articles/...ne-diet-02.htm
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There is much debate over the importance of the GI concept for bodybuilders. On the one hand, excessively high insulin levels (caused by eating very high GI foods) tend to promote fat storage and cause problems. On the other hand, when high GI foods are combined with other nutrients (such as protein, fat and fiber), GI is always lowered, making the impact on blood glucose and insulin lower. And while current research is suggesting that consuming lower GI foods has much benefit for individuals with diabetics, it's still debatable as to whether this has any relevance to healthy, non-diabetic individuals.
Additionally, GI interacts with total carbohydrate intake as well. That is, GI is measured after consumption of 100 grams of a given food (some studies use 25 or 50 grams). A small amount (10-20 grams) of a high GI food may actually have a smaller impact on blood glucose and insulin than a large amount (50+ grams) of a low GI food.
About the best guideline I can give at this point is to experiment with different sources of carbohydrate in the diet to see if results (in terms of muscle or fat gain) are significantly different (as well, ensuring a mix of both starchy and fibrous carbs will help to ensure optimal vitamin and mineral intake).
About the only time that we can conclusively say that high or low GI foods are ideal is immediately after a workout, where high blood insulin levels are of benefit. Consuming a high GI carbohydrate (typical amount is 1-1.5 g/kg) with some protein (about 1/3rd as much protein as carbs) right after workout helps with recovery and may promote better growth.
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http://forums.lylemcdonald.com/showthread.php?t=3377
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While there has been a lot of talk about fructose causing insulin resistance, most of hte studies use absurd amounts (things like feeding rats a 60% fructose diet for 6 months straight). At fructose intakes of 30-60 grams per day (which is a LOT of fruit since each piece usually only has like 5-7 grams or so), there is no issue.
Let's face it, fruits and vegetables are not the problem in the modern diet.
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