[vcg3rd]

Completely right about knowing v doing but even the knowing gets skewed. The real problem that too much sucrose and fructose (whether added to not) is insulin overproduction.

I get annoyed when some people talk about an apple is better than a cookie because an apple has "natural" sugar as if sugar cane is synthetic. I will return to this example.

Humans only metabolize carbohydrates, protein, fat, and alcohol. In general all carbs breakdown to glucose. Complex carbs take longer to do this, so the metabolizing of it actually burns more calories, but there's also other biochemical and endocrine factors that vary by age, health, activity level, etc.

It's still true that complex carbs, usually having more micro nutrients and being slower to metabolize are better for us. Nonetheless, they all become glucose at some point (except nonsoluble fiber).

To return to the apple cookie example, though. If the cookie is made with oats, butter, and nuts, it may actually be much slower than the apple in provoking an insulin response. And if one eats the equivalent calories, the cookie provides oil and protein.

The author seems to think the gylcemic index is something inherent in a food rather than a measure of a metabolic process.

Toast with butter and brown sugar and cinnamon produces is better than just toast.

Even people who "know" don't seem to know it's not the sugar. It's the insulin.

[fineIllregister]

> It's still true that complex carbs, usually having more micro nutrients and being slower to metabolize are better for us.

So your friends are correct, even if their reasoning is wrong.

> If the cookie is made with oats, butter, and nuts, it may actually be much slower than the apple in provoking an insulin response.

This claim requires evidence. My understanding is that the slower digestion preventing the insulin spike is due to the apple's sugar being embedded in the fiber.

Also, even if this claim is correct, then your friends are "only" right about practically all cookies.

> Toast with butter and brown sugar and cinnamon produces is better than just toast.

Massive citation needed.