carbs versus sugars?

[simple68064]

I've been looking for weeks for any information that might point at if carbs should be taken into consideration for HFI and keep coming up empty handed. Are things like almond flour or oat flour safe? What about red potatoes? Russets? What about things like chickpea or red lentil rotini? 

It's just so confusing to me when I think about the fact that simple carbs break down to different sugar molecules once ingested. At my weight I was told I need to keep fructose intake down under 4g a day. 

Maybe I am making this too complicated, but there just doesn't seem to be a simple answer for all the questions. 

[ukbill]

There is a simple answer and I think you have asked the same question on a Facebook page. the answer is the same carbs (if refined and not whole grain for example) need not be calculated into the Fructose load.
Potatoes as fresh (not frozen ready mashed) all have a fructose ;load that is highly variable due to harvesting date, variety, and age when harvested.. new potatoes having considerably more fructose than old.
Fibre in the form of digestible fibre is also an issue because it is digested into sucrose in the intestine. This is another reason why whole meal flours and breads need to be eaten carefully and considered as a source of fructose. They also contain the "germ" of the grain which will have a small trace fructose content.
All vegetables will likely contain a trace of Fructose in them this can be reduced by careful cooking. Potatoes (if you have no option) should be cut up small and soaked for some time with a water change before cooking to remove as much Fructose as possible.
Green Cabbage and spinach should only be eaten if freshly cooked (not bought frozen) removing the larger veins on the back of the leaves or the stalk in the case of spinach (one hell of a bind I know) vastly reduces the fructose content. I only eat the very darkest green cabbage leaves white cabbage has far too much fructose in it for me.
Hope this helps?