Thu, Sep-17-15, 17:03
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Senior Member
Posts: 8,006
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Plan: Atkins
Stats: 189/148.6/145
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
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Rather than grains of any type, if this is what you are thinking of doing, how about looking at the Atkins carb ladder, and adding those, one at a time, while staying at goal?
If you are eating paleo, the goal is not, strictly speaking, ketosis, but staying away from modern foods AMAP. And all grains are modern foods. But root crops (sweet potatoes, etc) and occasional fruits, especially berries, are not. Fructose with fiber, and berries are arguably the highest fiber fruits, is processed much more slowly than any sugars without fiber.
You seem quite willing to read higher level information, and a meta analysis of multiple research areas on grains might be of interest to you. It's called: Grains, Humanity's Double Edged Sword, and can be found in google scholar.
Dr. William Davis, of WheatBelly fame, has a number of in depth articles on maintaining relatively low intake of sugars on an ongoing basis, as well.
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