Hello
Context: I’ve been taking 150g of Highly Branched Cyclic Dextrin on training days to help meet my nutrition goals / bulk up. I train 3x a week (each session is ~2hr full body strength + HIIT). I’ve been taking 50g during and 100g after each workout.
So far so good with the HBCD. Before HBCD I was using Oat powder but I found that it made me feel too bloated.
Question: What are the differences between HBCD and Vitargo? Vitargo is a fair bit cheaper in the UK so i’m open to switching. I’m also wary that I’m eating a lot of carbs and wouldn’t want to take Vitargo if it’s more likely to make me fat / fatter 
Thanks!
PZ,
Vitargo and HBCD are both complex carbs, e.g. multiple sugar molecules strung together. The big differences between the two are molecular weight and structure. Vitargo has a very high molecular weight, but isn’t structured like HBCD. The structure of HBCD allows its molecular weight to increase. High molecular weight carbohydrates- like vitargo and HBCD- reduce the time it takes the stuff to get out of the stomach and seem to improve glycogen resynthesis rates compared to lower molecular weight carbs. Vitargo has a higher molecular weight than HBCD, but whether or not that is important as far as outcomes go is unknown.
While I don’t think carbohydrates are uniquely fattening at all, as most evidence actually shows higher fat diets to result in more body fat than higher carb diets in an energy surplus, I don’t think you’re likely to notice a difference between Vitargo and HBCD. I think you’d be fine by eating 600 Cal of carbohydrates from non-supplement sources as well, if you wanted to eliminate the use of the supplement for cost purposes.
This leads to an interesting question…is consuming a diet higher in sugar bad?
As a general rule, I think mechanisms offer little confidence in currently unknown predicted clinical outcomes. I think sugar’s most nefarious potential has to do with added Calories. Next, it could displace foods with the necessary micronutrient content. Barring those, I don’t think any of the mechanisms attributed to sugar are particularly worrisome. The insulin example you reference for example, only looks scary in the absence of comparison. All meals increase insulin release in a level proportional to energy, carbohydrate, and protein intake. I would not predict a sugar-free diet to necessarily have lower insulin levels compared to a diet similar in carbohydrates, energy, and protein. A lower carbohydrate does not always reduce insulin needs either.
To be clear, I think limiting foods with added sugars is a good idea and I think the amount of added sugar in the diet should be addressed. I suspect it is more likely than not that relatively high consumption of foods with added sugars will produce unwanted weight gain and - depending on fortification- potential micronutrient deficiencies I do not feel the same way about naturally occurring sugar.
As a final note, I think it’s difficult to discuss single nutrients when it comes to health trajectory. The dietary pattern matters FAR more and that would be easier to discuss IMO.
I detail my current thoughts on a dietary pattern that supports health and performance here:
-Jordan
Cheers Jordan! Sounds like there’s not much in it. I’ll give Vitargo a go.
I’m only using these carb powders as an easy / convenient way to get more carbs in. I feel like I’m at my limit with what my stomach can handle in terms of oats rice and bread etc!