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Sweet potato vs Banana / fat-carb combining

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  • Sweet potato vs Banana / fat-carb combining

    A couple of questions regarding carbs.

    Sweet potatoes are ~50 on the glycemic index, and bananas are about the same. Sweet potato goes higher when baked in the skin. Would bananas be a better carb source since they can be eaten raw? Im coming from the perspective of wanting maximum nutrition and best for body composition.

    Also, is it best to combine fats with carbs, or to eat separately? This is purely from a body composition point of view - I want to get ripped, and am currently 11% body at.

  • #2
    Sweet potatoes just need 10-12 mins in a microwave if you want convenience.

    Sweet potatoes have a much higher glucose/fructose ratio, plus higher vitamin and mineral content. They have very powerful anti-inflammatory properties and higher fibre content too. Eat them with a shed load of saturated fat and protein to lower their GI to negligible.
    F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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    • #3
      If that's you in the picture, dude, you are already "ripped" seriously - what is it that you want to achieve? Sweet potatoes are more nutritious but taste weird with yogurt. Glycemic index has been shown to be mostly worthless. Hope that helps.
      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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      • #4
        I've found GI to be very valuable but each to their own!
        F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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        • #5
          Originally posted by paleo-bunny View Post
          Sweet potatoes just need 10-12 mins in a microwave if you want convenience.
          Sweet potatoes have a much higher glucose/fructose ratio, plus higher vitamin and mineral content. They have very powerful anti-inflammatory properties and higher fibre content too. Eat them with a shed load of saturated fat and protein to lower their GI to negligible.
          Thanks,interesting about the glucose ratio I hadn't considered that. My current method is this, with protein and butter :-)

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          • #6
            Originally posted by waynebw View Post
            Thanks,interesting about the glucose ratio I hadn't considered that. My current method is this, with protein and butter :-)
            Sweet potatoes are essentially one of the best sources of starch. They are much less sweet than many other root veg such as carrot. Carrots taste so sweet they make me gag.
            F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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            • #7
              Originally posted by tfarny View Post
              If that's you in the picture, dude, you are already "ripped" seriously - what is it that you want to achieve? Sweet potatoes are more nutritious but taste weird with yogurt. Glycemic index has been shown to be mostly worthless. Hope that helps.
              Yes it's me, thanks very much I want to get my bodyfat lower so that I can see my lower abs, not just upper ones.
              I was thinking perhaps my baked sweet potato (2-3 per day) slathered with butter may be making me hold onto that lower fat.

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              • #8
                Originally posted by paleo-bunny View Post
                Carrots taste so sweet they make me gag.
                lol that's an interesting comment. Do you mean regular supermarket carrots? I get a weekly organic veg box and the carrots they send me at the moment are AMAZING, as they're in season. You can smell them from the other side of the room, and they're not that sweet, just delicious!

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                • #9
                  Yes I do. I buy organic supermarket carrots for my rabbit.

                  I never feel any complusion to eat them cos I rank sweet potato so much higher.
                  F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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                  • #10
                    I looked up on Fitday Banana and Sweet Potato.
                    Sweet potato has clearly more nutrients, weight-to-weight.

                    Just the fat/carb combining has me confused... on 1 hand, mixing with fat lowers GI (insulin response) but gives you 2 energy sources, so one would be stored as body fat? On the other hand, sweet potato alone gives a higher insulin response...

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                    • #11
                      Cut back on the butter on your sweet potatoes. Cinnamon, chili powder, and a bit of salt on a well cooked sweet potatoes is awesome. (I'm a huge fan of sweet potatoes and I think they're about the best lean primal carb source on the planet)
                      http://www.facebook.com/daemonized

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                      • #12
                        I second Daemonized's suggestion of not combining carbs and fat. If you're just looking to maintain and eating a reasonable amount of carbs, say 100g or less with a good bit of that coming from veggies, then fat is your friend. If you're eating 100+g as starch in a post-workout meal, then fat is your enemy. The Leangains method works very well for going from lean to shredded.

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                        • #13
                          Originally posted by yodiewan View Post
                          I second Daemonized's suggestion of not combining carbs and fat. If you're just looking to maintain and eating a reasonable amount of carbs, say 100g or less with a good bit of that coming from veggies, then fat is your friend. If you're eating 100+g as starch in a post-workout meal, then fat is your enemy. The Leangains method works very well for going from lean to shredded.
                          Thanks guys (Daemonized too).. I think this last post nailed the answer I was looking for.. Will got it a shot, as I am indeed eating 150-200g carbs per day always with butter

                          Thanks again!

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                          • #14
                            My suggestion is that you forget about the glycemic index because your a healthy young guy and it's not really worth worrying about. Gary Taube's says some interesting things about the GI about how it's not a very useful tool in most situations. For example, pure table sugar is lower on the GI than Cherry Garcia ice cream because of the fat. If you are using carbs to help you improve your body compostion, you actually want to spike your insulin levels with higher-glycemic foods. Working out makes your muscle cells more insulin sensitive and when you eat meat with tubers post-workout it spikes your insulin which facilitates the movement of protein and carbs into your cells. The starch, while replenishing your muscle glycogen, is supposed to have a protein-sparing effect which allows the protein to be used to build new muscle fibers.

                            This is my understanding of it, please feel free to add to it or correct me.

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                            • #15
                              I like it, PeaceCorpsCaveMan. The insulin spikes PWO are definitely beneficial for building muscle, which is why fat needs to be kept low. Fat causes your muscles to be more insulin resistant, so they are less able to take up all those carbs. See this Hyperlipid post for more detail: http://high-fat-nutrition.blogspot.c...tance-and.html

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