I want to avoid refined sugar so as to promote a healthy and diverse gut microbiome but I need to fuel my body with carbohydrates during long bicycle rides.

It seems common to eat sugary sweets during these outings, and I've heard of an ideal 2:1 glucose to fructose ratio for efficient absorption.

Are there any nutritional scientists or similar experts in the Fediverse who could recommend some options? Will eating sugar in this context actually harm my microbiome or is it fine in this context?


This paper appears to offer a good starting point for further reading:

Endurance exercise and gut microbiota: A review


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