Ok so I´m an ectomorph and need a carb source that is

1. Not fructose.
2. Low in fiber
3. Moderate GI.
4. Non-filling - yeah I´m serious I hate having a full stomach from oats or rice.

I would eat white pasta and white bread but obviously jacked up insulin levels and

Not Supercarb, already use it and thus my fructose quota is full.

Lentils are good. bakersbox.com sells lentil pasta. Low GI. Not sure what you consider filling.

Sweet potato?

And, Supercarb = fructose?

Not JUST fructose. Like Sucrose, SuperCARB is metabolized into glucose and fructose.

Re lentils : 31 g fiber per 100 g would not be considered *low in fiber*...

Ok OK my bad I need to learn to read all the directions.

Actually, white pasta has about HALF the insulin response (per kcal) as a bunch of other carb sources (potatoes, breads, rice, cereals), and HALF the insulin response to isocaloric amounts of fish or meat. Search for "insulin index of common foods" for the ref. I think white pasta might just be an ideal solution for you.



If I'm remembering correctly (and I may not be) the insulin response to lentils was ridiculously high. Much poorer choice than white pasta, or even breakfast cereal.

FWIW:

http://www.mendosa.com/insulin_index.htm

Lentils glycemic score 62 insulin index 58. still higher than I thought. Glycemic index for lentil pasta would be lower than for lentils not sure about insulin index.

from another source (commen sense I guess)
The glycemic index of pasta made from wheat (most pasta) depends a lot upon the shape of the pasta (the thicker, the lower the GI), and the way it is cooked. When cooked as the Italians do, "al dente" - somewhat firm - it has the lowest glycemic index. The longer you cook it, the softer it is, and the higher the GI. With variation depending upon these factors, most of the studies of wheat pasta show GIs in the 40's to low 60's, with a few dipping into the 30's.

That explains much.

Lol. He's getting his data directly from the study I was referencing.

Total insulin AUC for

lentils: 9268, 11.4g fiber
white pasta: 4456, 3.5g fiber
brown pasta: 4535, (I'm assuming wheat?) 10.9g fiber

Glancing over it, the only carb they tested that beat white pasta's insulin AUC appears to be all-bran, which would be very filling I assume. And it only beat it by a small margin.

EDIT: good comments on cooking pasta, good point.

x2 on all bran (high fiber) it's da shite.

Any powder sources ?

My digestive capacity is pathetic and my metabolism is high (t3 just below upper normal range).
I take probiotics + digestive enzymes or I´ll die from the gas.

Currently need 4000 cals to maintain 184 pounds. 4 workouts per week, 1 hour weights - no cardio.

What about Trehalose? I don't know much about it, but it's the only one I can think of right now.

excerpt from Knowledge and Nonsense

"Trehalose, also known as mycose, is a disaccharide sugar found extensively but not abundantly in nature. Trehalose is found in yeast, lichen, bacteria, and insects. It stabilizes protein structure and serves as the storage form of carbohydrates in many fungi. It’s found in the blood of many insects, and it’s a multifunctional sweetener found naturally in honey, mushrooms, lobster, shrimp, and foods produced using baker’s and brewer’s yeast. The commercial product is made from starch by an enzymatic process."

thanks
Coach Hale
www.maxcondition.com

Add more CHO and you'd probably be able to bring your cals down.