BW, I don't have a 'scientific' answer but I do have a laymans explanation as I understand it and how I feel it relates to me. The more 'predigested' a carb is (the more surface area in general) the faster it will (in simple terms) dump glucose?/other into the blood stream. Some simple sugars like corn syrup in sodas may dump large amounts very rapidly and I feel maybe it is this 'sudden surge' that may cause some folks like myself problems possibly because it may cause a sudden surge reaction (insulin? other?).
Carbs like white flour (who would eat this garbage?::rolleyes
, rice, beans (even though the latter are called 'complex' also break down fairly rapidly, especially the more they are cooked (predigested), which can also cause a sort of 'fllooding' although perhaps a bit slower than 'simple sugar' because they have to take time/energy for a small amount of digestion time?
The complex carbs that I consume currently, (mainly raw veggies, some lightly steamed) and seem to cause much less reaction for me personally have much more fiber, take longer to digest, seem to release their energy/calories much more slowly and more sustained, don't seem? to cause the 'flooding response'?. Yes, too I think how one combines food makes (can) a big difference in how much is dumped into the system in what amount of time, there is as you may know a whole school of thought on food combining, some say no (few) simple carbs with protein, some say balance acid/alkaline, etc. etc., add the right fats, etc., put some olive/ flax oil on certain veggies, etc. etc.
For me, I don't necessarily think in strict terms of what is considered simple/complex as far as the usual categories but on how 'predigested' a carb is, what nutritional content does it contain, do I like to eat it etc. and what effect does it seem to have. For now I have tomatoes (yes some natural sugars and a fruit?), avacados (good fat?), cucumbers, lots of leafy greens, lots of peppers (love hot ones, lots of endorphins released?
), some oil (flax/olive, maybe coconut soon), I eat cheese, eggs, salmon, (orther fish as clean as possible), other meat, nuts, some berries, etc. I have gone from a bit 'overweight and bit untoned' 230 to a lean, muscular, much stronger, much better feeling 185 and I think how I am eating for now is just what I need to be doing.
Also had to let alcohol go
(for now and maybe for the longer term), don't miss it that much when i consider how much better (over the long term) I feel, beer IS a carb (but of a slightly different kind), this way of eating seems reasonable to me and I don't get the crashes, and other bad effects like I did before as long as i pay attention and use mindfullness in fueling my body and mind. Hope this simple (non-scientific) reply is helpful.