Carbohydrate confusion

[choco]

Hy guys,
can someone PLEASE set my theoretical confusion an end ?
As you can see I have written all simple without much depth. So a "YES" or "NO - because...short answer" will be enough for each question.
Thank you !!

FRUCTOSE:
Fructose is a low GI carb. It is digested in the liver and not in the intestine gut. The other carbs which are digested in the intestine gut are coming as glucose in the bloodstream. Is that the same with fructose too ?

SIMPLE CARBS vs. COMPLEX CARBS

It is often told for athletes and people in general that they should only prefer the complex carbs. We all know that all carbs will be at the end in the bloodstream as glucose. From there the glucose will be stored as liver glycogen, muscle glycogen or in the fat cells. Right ?

Is a simple carbohydrate producing more insulin, a higher insulin spike than a complex carb ?

Or is the insulin spike from both types of carbs the same but the insulin spike from simple carbs will get down kwicker after the ingestion of the carbs compared to complex carbs ?

Each carbohydrate does produce a insulin spike and the insulin is the thing which is transporting the glycon to the liver, muscle or fat cells right ?

So does a higher spike in insulin mean that the glycogen gets faster to his above mentioned target (something like ""pressure loading"" lol) ?

Are this targets (muscle,liver,fat cells) able to handle the ""faster loading"" ?

The liver and the muscle are only able to store a specific amount of glucose and when the rest of the glucose which is in the bloodstream can`t be used as energy it will be stored in the fat cells. Right ?

So when someone is on a cutting diet and his calories are under his maintenance calories but he is drinking for example a high amount of 100g dextrose for lunch, muscle and liver will each store 25g of it there would be a rest of 50g which will be stored in the fat cells ??

Do you get from complex carbs a lower insulin response which will yield a much longer time compared to simple carbs ?

 

[Bryan Haycock]

A lot of questions

Hy guys,
can someone PLEASE set my theoretical confusion an end ?

YES

FRUCTOSE:
Fructose is a low GI carb. It is digested in the liver and not in the intestine gut. The other carbs which are digested in the intestine gut are coming as glucose in the bloodstream. Is that the same with fructose too ?

Fructose and glucose are both mono-saccharides. That means they are not "digested" further. Fructose is not digested in the liver. It is stored as glucose (metabolic conversion) in the liver and then released as needed to maintain blood sugar levels.

SIMPLE CARBS vs. COMPLEX CARBS

It is often told for athletes and people in general that they should only prefer the complex carbs. We all know that all carbs will be at the end in the bloodstream as glucose. From there the glucose will be stored as liver glycogen, muscle glycogen or in the fat cells. Right ?

Yes. Much of it is burned immediately though.

Is a simple carbohydrate producing more insulin, a higher insulin spike than a complex carb ? Or is the insulin spike from both types of carbs the same but the insulin spike from simple carbs will get down quicker after the ingestion of the carbs compared to complex carbs ?

The total amount of insulin is determined by the insulin sensitivity of the tissues. But you can have the same "area under the curve" of insulin while the shape of the curve may be quite different. But as you eluded to, if the carbohydrate is released so slowly into the blood stream that tissues are easily able to stay ahead of it, you may get less insulin gram per gram for a complex carb compared to a simple carb.

Each carbohydrate does produce a insulin spike and the insulin is the thing which is transporting the glycogen to the liver, muscle or fat cells right ?

The insulin causes the cell to bring glucose transporters to the surface of each individual cell. The insulin does not actually transport anything. Exercise is also able to bring glucose transporters to the cell surface of muscle cells. This is why exercise can literally "cure" type-II diabetes in many instances.

So does a higher spike in insulin mean that the glycogen gets faster to his above mentioned target (something like ""pressure loading"" lol) ?

No. The rate limiting step in glycogen storage is glucose-6 phosphate if I remember correctly. This is an enzyme within each cell that is able to store glycogen.

Are these targets (muscle,liver,fat cells) able to handle the ""faster loading"" ?

As mentioned above, the rate of glycogen storage maxes out regardless of the amount of glucose or insulin. More of each does not increase the maximum rate of glycogen storage.

The liver and the muscle are only able to store a specific amount of glucose and when the rest of the glucose which is in the bloodstream can`t be used as energy it will be stored in the fat cells. Right ?

In an average healthy/fit person much will be burned through thermogenesis before it contributes significantly to adipogenesis. "Chronic" carb overload will cause the liver to increase its ability to convert glucose to fatty acids however.

So when someone is on a cutting diet and his calories are under his maintenance calories but he is drinking for example a high amount of 100g dextrose for lunch, muscle and liver will each store 25g of it there would be a rest of 50g which will be stored in the fat cells ??

There is no way of knowing - without direct measurements - how much glucose is stored in each tissue after a meal. Dextrose is not stored in the liver efficiently, therefor more will reach peripheral tissues compared to other forms of sugar. Trying to adjust your carb intake by using arbitrary numbers and assumptions is not terribly reliable or helpful.

Do you get from complex carbs a lower insulin response which will yield a much longer time compared to simple carbs ?

Yes. Complex carbs will trickle into the blood stream at a slower rate than simple sugars.