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I Newton

Potatoes, Pasta and Rice

Hi guys

Love the book, it is very posible it will actually save my life, (diabetic, heart attacks, going blind) wish I had read it and completely given up sugar 10 years ago.

My question is:

I thought Potatoes and Pasta were pure starch and so pure sugar and should never be eaten, and rice was not much better, is this so?

I have been glued to the book when I can and I noticed Potato was noted as very low sugar and I must not yet be up to the section that discusses pasta or rice and I am very interested to find out if they are okay.

Thanks in advance to those that can help.
john byatt

yes newton spuds rice and pasta are all okay, some people do like to cut down on them though at the start, and of course check label  on pasta packet for sugar content , you never know nowadays ,3gms/100gm max

go over to davids  blog for useful  info or just check through these threads here. you will probably find most answers ,


it is the FRUCTOSE part, not the GLUCOSE OR LACTOSE  that you are avoiding

remembering that sugar is about half fructose
I Newton

Ah

Thanks for that John

That's pretty cool. I can now eat spaghetti bolognaise again.
john byatt

hi newton , make your own sauce though you will find that the jars of sauce have heaps of added  sugar,
I Newton

Thanks mate

Excellent point
ouinon

Pasta is made of wheat flour which is pretty high in fructose, far more than rice or rye. And if it's white flour pasta the fructose will be far more easily available for absorption than in brown/wholegrain flour.

All grains/cereals are pretty high in fructose; it's why pasta is "sweet" for example.

Potatoes have a very high glycemic index, and contain a lot of fructose, so if you really want to avoid the "sweet poison"/are addicted to fructose it's best to cut them out.
.
Vivienne

Sugar content of pasta and potatoes negligible.

I believe Ouinon's comments are just shy of the mark.  Based on what I've read in David's book and my research below we can eat normal amounts of potatoes, pasta and unsweetened bread.

I just looked up the chemical composition of 100g plain potato here http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl and based on the chemical composition, the fructose is 100g of potato is 0.25% - that is 1/4 of 1%.  Potatoes are mostly water 80% and 15% starch - which is NOT fructose.

Plain pasta nutritional link here http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2 doesn't contain fructose.

As we're aiming to keep our fructose/sugar levels under 10g per day pasta & potatoes are absolutely fine.  But definitely make your own sauces.

ouinon wrote:
Pasta is made of wheat flour which is pretty high in fructose, far more than rice or rye. And if it's white flour pasta the fructose will be far more easily available for absorption than in brown/wholegrain flour.

All grains/cereals are pretty high in fructose; it's why pasta is "sweet" for example.

Potatoes have a very high glycemic index, and contain a lot of fructose, so if you really want to avoid the "sweet poison"/are addicted to fructose it's best to cut them out.
.
ouinon

It depends on how sensitive you are to sugars in general ( if a sharp rise in blood-sugar sets off cravings, aswell as putting pressure on the pancreas and insulin systems ). Potato has a high glycemic index. Some people may genuinely only have problems with fructose, but a lot of people who have problems with carbohydrates also have trouble with blood-sugar regulation.

The trouble with potato, and pasta made with white flour, is that there is little or no fibre in them to slow down the uptake of sugars and to limit the effect on blood sugar levels ( unless you always eat the potato skin ... and even then ).

Vivienne wrote:
Potatoes are mostly water 80%

Apples are 84%-85% water.
.
ouinon

Re: Sugar content of pasta and potatoes negligible.

Vivienne wrote:
Plain pasta nutritional link here http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2 doesn't contain fructose.


According to the following paper: http://sacfs.asn.au/download/SueShepherd_sarticle.pdf

Sue_Shepherd wrote:
Fructose is a monosaccharide found in three main forms in the diet: as free fructose (present in fruits and honey); as a constituent of the disaccharide sucrose; or as fructans, a polymer of fructose usually in oligosaccharide form ( present in some vegetables, and wheat).


A "polymer of fructose" means that as it breaks down in your stomach and intestines it becomes fructose, lots and lots of little fructoses running around.

And in addition the gluten in wheat ( and rye and barley ), contains food opioid peptides which suppress your natural appetite suppressants, thus triggering cravings/an apparently bottomless "appetite" and encouraging you to eat more.

.
admin

Ouinon, I don't see anything to be concerned about in potatoes or pasta.

According to the excellent database maintained by Fineli,

- potatoes are 0.3% fructose by weight and 0.4% fructan (or possibly glucan - but either way insignificant and largely indigestible): http://www.fineli.fi/food.php?foodid=28954&lang=en

- pasta is <0.1% fructose and 0.2% fructan (or glucan) http://www.fineli.fi/food.php?foodid=31257&lang=en

- whole grain pasta is <0.1% fructose and 0.3% fructan (or glucan) http://www.fineli.fi/food.php?foodid=30361&lang=en

I don't think any of those numbers are any concern to someone wanting to avoid fructose .... but watch the sauce!

Cheers
David.
admin

PS On the question of fructans ... please take a look at this blog post I did a little while ago: http://www.raisin-hell.com/2008/11/fructans-inulin.html

... in summary - not good in quantity - but at the levels we are talking about here ... irrelevant.
ouinon

admin wrote:
Ouinon, I don't see anything to be concerned about in potatoes or pasta.

According to the excellent database maintained by Fineli,

- potatoes are 0.3% fructose by weight and 0.4% fructan (or possibly glucan - but either way insignificant and largely indigestible): http://www.fineli.fi/food.php?foodid=28954&lang=en

- pasta is <0.1% fructose and 0.2% fructan (or glucan) http://www.fineli.fi/food.php?foodid=31257&lang=en

- whole grain pasta is <0.1% fructose and 0.3% fructan (or glucan) http://www.fineli.fi/food.php?foodid=30361&lang=en

I don't think any of those numbers are any concern to someone wanting to avoid fructose.

Thank you very much for the Finelli link, a super food composition database indeed ... except that for some reason they don't include copper in their analysis, which is a real shame as I am trying to increase my Zinc absorption ( suspected "pyroluria" or persistent/chronic Zinc and Vit B6 deficiency ), and recently discovered that copper ( eg. in organ meats, nuts, leafy green veg and herbs, like parsley ), is a powerful zinc antagonist ( like the phytic acid/phytates in wholegrain cereals but I avoid those already ). Which other food composition databases do you know and could recommend which include copper?

Interesting about the fructans, only broken up by intestinal bacteria, but surely once broken up by bacteria the fructose becomes available to our intestines, absorbable, and therefore still a stress on the liver?

I accept that there is only a little "free"-fructose in potato and rice and pasta, etc, ( thank you and Vivienne for the correction ) but still think that their medium to high glycemic indexes aswell as the food opioid peptides in glutenous grains could pose as much as a problem to people with any kind of carbohydrate addiction as a lot of fructose would.  Smile
.
Janelle

admin wrote:
I don't think any of those numbers are any concern to someone wanting to avoid fructose .... but watch the sauce!

Cheers
David


So lovely to know that I can eat pasta, both my kids and myself love pasta, but it's quite intersting when you look at some of the commercial bottled tomato sauces! While the kids and my husband have a lovely dinner of say hot chips or something, I thought I was doing the right thing by having pasta and say a tomato sauce not knowning it's loaded with sugar.  I'm also even more pleased because mum used to make the best macaroni cheese when I was young (taught from my nan, it's the scottish way of cooking it) and it's just to die for!  It's basically sugar free and I now don't have to feel guilty eating it cause I know it's better any of that bottled rubbish you buy.
ptyrrell

Fructans in Pasta and White Flour

Fructans like fructose in white flour and pasta.

http://sacfs.asn.au/download/SueShepherd_sarticle.pdf

According to this information fructans make up 1% and 4% of wheat flour.

This is equivalent to 2-8% sugar in the wheat, without any added sugars which are usually in bread.

It does look like Rye bread is pretty good at around 0.6% fructans.

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