Does anyone know how much the extra step of breaking down sucrose (table sugar, which is 1:1 glucose:fructose) in the small intestine delays the release of glucose in the blood stream? I have been fueling with just table sugar for the past year and have not noticed any absoption issues and have been getting great results. Saved a tonne of $$$ too.
But I’m curious about the release delay of the glucose component as it first needs to be freed from the sucrose molecule, which I assume takes some time and thus potentially affecting performance.
I know the GI of sucrose is 65 and glucose is 100, but i’ve just assumed that given fructose is 23, the GI of sucrose would effectively end up being the average of the two. Which is very nearly is. Therefore I have always assumed that sucrose is just as effective as combining glucose and fructose powders in a 1:1 ratio, but much cheaper. Is this assumption correct?
Can anyone shed some light on this topic?
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Table sugar is fine.