My diet diary

[abicahsoul]

some of the other ratios that are low

I dont think so.
which one are you thinking about?

I was thinking about iron, zinc, and vitamin K.

Otherwise I am stunned about how much of everything we get through this diet! I had no idea that these amounts of fruit could provide so much.

The only thing I wonder about is if that rate of vitamin A (which is much higher than recommended) is something to think about if one wants to get pregnant. I heard vitamin A is a concern cuz it can harm the fetus. I believe vitamin A is also fat soluble (which means it stays in the body longer than for example vitamin c which is water soluble and doesn't store in the body..) ?

Otherwise I am happy about the clarification and explanation about sugar and fat for learning to listen to energy needs. Thanks. I will go back to adding my oil throughout the day then.

Also I wonder what values you use when you determine what ration sugar:fat you have in the wai calculator
Is it the total carbohydrate:fat
because if you go down and add the total fat and total sugars from their respective sections you get other values.

Yesterday I made a calculation of what I ate more exactly. From that the ratio carbohydrates (sugar?) : fat is 429:65 (but actually I guess 25 should be subtracted from the carbs cuz it is fibre and fibre doesn't digest. But it probably doesn't matter in the bigger picture )
Or should I go down and sum up the totals from the sugar and fat/lipids sections??

RDA: FDA Women, 25-50YR, 63kg, 138lb, 163cm, 64in

Selection:
[Item-1] 2units of Banana (Musa X paradisiaca), [1],
[Item-2] 2500ml (mililiters) of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item-3] 4units of Chicken Egg yolk (Gallus domesticus), raw, [1],
[Item-4] 7units of Dates (Phoenix dactylifera), natural and dry, [1],
[Item-5] 20ml (mililiters) of Olive oil (Olea europea), [1],
[Item-6] 1units of Mangos (Magnifera indica L.), [1][2],
[Item-7] 1units of Pear (Pyrus communis L.), no skin, [2][1],
[Item-8] 2units of Walnuts (Juglans regia), [1][2],
[Item-9] 100g (grams) of Salmon (Salmo salar L.), [2][1].

Weight:......................................3487.8616g

Constituents...................................Quantity..............RDA

Water........................................2915.81711g ..............?g
Energy.......................................2440.20236kcal .....2200.00kcal
Protein quality...................................29.43%
Protein........................................56.04217g ..........50.00g
-Methionine.....................................1.12647g .......13mg/kg (FAO/WHO 85)
-Cysteine.......................................0.70667g .......13mg/kg (FAO/WHO 85) missing items:6
Total lipid (Fat)..............................65.30895g ..............?g
Carbohydrate..................................429.57265g ..............?g
Fiber, total dietary...........................25.34286g ..............?g
-Fibre, wat. sol................................0.00000g ..............?g missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
-Fibre, wat. ins................................0.00000g ..............?g missing items:1, 2, 3, 4, 5, 6, 7, 8, 9

Minerals, and trace elements
Calcium, Ca...................................470.92171mg ........800.00mg
Iron, Fe.......................................11.01261mg .........15.00mg
Magnesium, Mg.................................456.82671mg ........280.00mg
Phosphorus, P................................1182.87601mg ........800.00mg
Potassium, K.................................7561.77651mg .............?mg
Sodium, Na....................................117.85533mg .............?mg
Zinc, Zn........................................5.34797mg .........12.00mg
Copper, Cu......................................2.28254mg .............?mg
Manganese, Mn...................................1.37756mg .............?mg missing items:5
Selenium, Se....................................1.11414mg ..........0.05mg
Iodide, I.......................................1.86151mg ..........0.15mg missing items:1, 3, 4, 5
Cobalt, Co......................................0.00356mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7
Chromium, Cr....................................0.02616mg .............?mg missing items:1, 3, 4, 5, 6, 7, 8, 9
Nickel, Ni......................................0.03885mg .............?mg missing items:1, 3, 4, 5, 6, 7
Fluorine, F.....................................0.11254mg .............?mg missing items:1, 3, 4, 5, 6
Boron, B........................................2.81695mg .............?mg missing items:1, 3, 4, 5, 7
Silicon, Si....................................26.66033mg .............?mg missing items:1, 3, 4, 5, 6, 7, 8
Tin, Sn.........................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
Molybdenum, Mo..................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
Vanadium, V.....................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
Chloride......................................101.27228mg .............?mg missing items:1, 3, 4, 5, 6, 7, 9
Bromine, Br.....................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
Aluminium, Al...................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
Nitrite.........................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
Nitrate.........................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9

Vitamins
Vitamin C, total ascorbic acid...............1396.12517mg .........60.00mg
Vitamin B1, Thiamin.............................2.99688mg ..........1.10mg
Vitamin B2, Riboflavin..........................1.87454mg ..........1.30mg
Vitamin B3, Niacin, Nicotinamide...............23.45812mg .........15.00mg
Vitamin B5, Pantothenic acid...................10.59926mg .............?mg
Vitamin B6, Pyridoxine..........................3.77881mg ..........1.60mg
Folate, total.................................983.52512mcg .......180.00mcg missing items:9
-Folate acid (Vitamin B9).......................3.40000mcg ............?mcg
-Folate, food.................................983.52512mcg ............?mcg missing items:9
-Folate, DFE..................................983.52512mcg_DFE ........?mcg_DFE missing items:9
Vitamin B-12....................................4.95504mcg .........2.00mcg
Vitamin A, IU...............................14848.59851IU .............?IU missing items:9
Vitamin A, RE................................1784.02095mcg_RE ....800.00mcg_RE
Total carotenoids............................2756.62000mcg ............?mcg missing items:1, 2, 4, 5, 9
-alpha-carotene................................76.59000mcg ............?mcg missing items:1, 2, 3, 4, 5, 8, 9
-beta-carotene...............................3349.95113mcg ............?mcg missing items:1, 4, 5, 9
-gamma-carotene.................................0.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 8, 9
-cryptoxanthin................................103.99640mcg ............?mcg missing items:1, 2, 3, 4, 5, 8, 9
-mutatochrome...................................6.21000mcg ............?mcg missing items:1, 2, 3, 4, 5, 8, 9
-lycopene.......................................0.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 8, 9
-lutein+zeaxanthin.............................80.09999mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 8, 9
Vitamin D.....................................750.27200IU ........200.00IU missing items:7
Vitamin E......................................12.95821mg_ATE ......8.00mg_ATE
Vitamin H, Biotin...............................7.57800mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 8
Vitamin K.......................................8.01016mcg ........65.00mcg missing items:1, 2, 3, 4, 5, 6, 9
Tocopherol, total...............................2.17617mg .............?mg missing items:1, 2, 3, 4, 5, 6, 9
-Tocopherol, alpha..............................7.62501mg .............?mg missing items:2, 4
-Tocopherol, beta...............................0.01215mg .............?mg missing items:1, 2, 3, 4, 5, 6, 9
-Tocopherol, gamma..............................1.76062mg .............?mg missing items:1, 2, 3, 4, 5, 6
-Tocopherol, delta..............................0.15309mg .............?mg missing items:1, 2, 3, 4, 5, 6, 9
-Tocotrienol, alpha.............................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9
-Tocotrienol, beta..............................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9

[RRM]

some of the other ratios that are low

I dont think so.
which one are you thinking about?

I was thinking about iron, zinc, and vitamin K.

Iron, Fe.......................................16.63516mg .........15.00mg
Zinc, Zn........................................7.44095mg .........12.00mg
Vitamin K.....................................181.58290mcg ........65.00mcg missing items:1, 2, 3, 5, 6, 8

Lots of iron and vitamin K in your version of the diet. (the number on the right are the RDAs; on the left actual contents)
Zinc recommendations (RDAs) used to be 5 to 15 mg / day.
Zinc (and iron) is one of those nutrients which absorption rate is readily adjusted to availability.
Your high vitamin K intake is actually even higher, because as you can see, the amount of vitamin K in all foods submitted,
except for egg yolk, is unknown (and therefore not calculated).
For orange juice for example, no vitamin K is listed, but it is known that oranges contain vitamin K.
Your 2000 ml of OJ requires about 20 to 28 oranges, which contain 105 to 147 mcg vitamin K.
Dont know how much of that ends up in the juice.
Besides that, vitamin k is also produced by bacteria in the intestines.

The only thing I wonder about is if that rate of vitamin A (which is much higher than recommended)

Dont worry, thats the Retinol Equivalent; not just vitamin A, but also vitamin A potential, due to the presence of beta-carotene.
When your vitamin A requirements are met, your body will no longer convert beta-carotene into vitamin A.
Also, your vitamin A intake was 4.608 IU.
A daily doses of 25.000 IU is considered too high.

I wonder what values you use when you determine what ration sugar:fat you have in the wai calculator
Is it the total carbohydrate:fat
because if you go down and add the total fat and total sugars from their respective sections you get other values.

Yes, there are different calculation methods.
We just use total carbs:fat

carbohydrates (sugar?) : fat is 429:65 (but actually I guess 25 should be subtracted from the carbs cuz it is fibre and fibre doesn't digest.

Yes, there are a number of carbs that dont count.
Strictly speaking, sugar is sucrose, but we also use the term sugars to include simple sugars such as glucose and fructose.

it probably doesn't matter in the bigger picture

Exactly.

[abicahsoul]

I read it all wrong (regarding to the list haha.. sorry)..
AH, now I understand which ratio I should use when calculating, thanks.

[abicahsoul]

I am at the moment trying to lessen my raw protein intake. I feel motivated to try. The first few weeks on wai I got smooth skin and sandy bumps (tallow buildup) disappeared. The first few weeks I tried to keep to the very low yolk and fish/meat amounts. I found it hard. Now I wanna try again, because since 3-4 weeks my skin on my hands and arms are getting sooooo dry. The surface skin is so dry. I guess it is also a sign that my raw protein intake is too high? I do use oil after shower, and for most skin it is great, but for hands and arms it is just not enough! I tried virgin coconut oil, walnut oil, sesame oil - none is enough.
So I reckon I will try to diminish protein for a shorter spell to see if it helps.
OTher than that I can report that after a month and a half my body odor was also gone. First it felt like it would never happen, but suddenly it was. I haven't been eating raw meat for two weeks. I wonder if that has anything to do with it? otherwise I guess it means that my body has somehow 'cleansed' out smelly substances after 1+ month of wai? Now I notice that even after dancing I don't smell.. and in the morning before shower I don't smell..

[RRM]

I am at the moment trying to lessen my raw protein intake.

Why?
Because your skin is dry?
Thats not the right reason.
A dry skin is normal in the early stages of this diet, as your skin is trying to find a new balance,
now that your skin is no longer dehydrated and now that the sebum canals are no longer pinched off.
The only thing you need to do, is to put enough fat on your skin.
For most part of your skin oil will do.
For the most dehydrated / dry patches, you may use vaseline, unless its a zone where pimples may occur.

OTher than that I can report that after a month and a half my body odor was also gone.
... I haven't been eating raw meat for two weeks.

What do you mean?
Did you not consume any raw fish / yolks during the last 2 weeks?
(it cant be, because you are talking about trying to lessen your protein intake)

[abicahsoul]

Oh sorry, I meant, that I had a feeling that raw red meat might perhaps contain things that might have a stronger smell than raw fish.. (dunno, but I just always thought there is already some urea (or something like that) in fresh raw meat, that also makes one smell a bit more.. Perhaps it is just a concept in my head which hasn't got to do with reality. But that's what I thought.
SO of course I have been eating my proteins..

AHA!!! really.. you don't think the dry skin is due to perhaps a bit too much protein? Then I will not make adjustments I think.
I take ca 90-130 raw fish and some 3-4 yolks daily. If I don't break out with acne you think I could still eat that much?

Vaseline - ok, good, might try that.. I need something more for certain dry spots..

[RRM]

I had a feeling that raw red meat might perhaps contain things that might have a stronger smell than raw fish

No, its just about the level of protein intake.

you don't think the dry skin is due to perhaps a bit too much protein? ...
I take ca 90-130 raw fish and some 3-4 yolks daily. If I don't break out with acne you think I could still eat that much?

If you dont break out from eating this amount of protein, it does not cause water retention in the true skin,
which is what causes dehydration of the outer skin.
So, yes, then you can safely go on eating this much protein.
It will take a few weeks for your skin to adjust the production / secretion of sebum and oil.

Vaseline - ok, good, might try that.. I need something more for certain dry spots..

Exactly.

[dime]

Ah ok, so dry skin is quite normal in the beginning (for me it's on the face). But I've also just started with swimming, probably the swimming pool water has some additional effect.
For me a drop of almond oil after shower seems to fix the problem very well.

[abicahsoul]

Haven't written for a long time. I have been quite content and skin has been everything from ok to great depending on if I have been strict or not.

But now there is a problem.
I am having serious cravings.
Either it is for eating quite a bit of protein, beef+yolk or fish. I'd say I my cravings want to have me eating like 150-200 grams, or that's what I want to stave off general feeling of craving.
But generally, I am having some big sadness which makes me feel right now that eating is the only thing which is comforting and good. I try not to indulge that, but unfortunately sometimes I can't just help it. Yesterday I had to get myself a like 250 grams of nice sourdough bread and had altogether ca 40-50 grams of butter on. I just caved in.
It is not that I'm bored with the diet, I like the diet. I just feel I need more. But I know it is not so good to eat a lot of protein. But It feels like I crave something that's not fruit or coconut oil, something like more raw protein. Sadness that is really deep, which I try not to think of, try not to go there, feels like you're gonna die somehow, and that something with substance to eat is also something that saves you from that sense of starvation. It is feelings, but it gets really strong. I have no wish for cooked proteins, just for the other stuff, dairy, bread, and sugar.
The problem is also that I wanna stay 100%, it is best for my skin. So I am not indulging in the day, but it comes when I feel alone at night. Just before bed. Great - that's also when you will not move very much and the fat will stay on you. But in the daytime I feel ok with 100% wai ,and the crave comes in the evening.
I know I have to do this fight alone, but I wonder about some ideas or some way of thinking about it, or some diet changes.
I am training mostly morning before noon right now, cuz I need to get some anxiety out to be able to concentrate and get my work done ok. The count says I'm using 650-900 cals depending on if I train 60 or 90 minutes. (Crosstrainer, my heel is bad.. can't do impact but need the movement so badly to be happy) I suspect I'm not eating enough, that I should add sugar. But still I manage to feel fine during the day on what I'm eating and somehow I just don't know if it is my feelings creating this craving in the night or if it is energy depletion. I don't feel other signs of depletion except emotional unhappiness. And believe me I like to eat. I guess I shoudl eat a bit more sugar. I guess I should try that when the craving comes.
The thing is, I am a few kilos overweight and that also makes me happy. And that's how I have gained during this last year. I am trying to lose, I think I have lost a little. But since I haven't had motivation to go and do machines to build muscle it is not so fast weight loss. That's why I also want to keep 100%, but then in the night I can some days get these hallucinatory visions of food: two weeks ago it was chocolate cake, I literally had it swimming in my brain! I coulnd't get rid of him! I caved in, made a vegan choco cake, no eggs, and with coconut oil, and made only 1/3 of the recipe so that I wouldn't have to feel bad to finish it.

This is somewhat long, and personal, but I just wanted to share the big picture, to be able to perhaps get some good ideas.
I do want RRM and the other more experienced Waiers to comment, but everybody with soemthing good to say is welcome.

I drink less OJ now. Which is a problem, I just try to get round the price problem. I drink ca 1500-2000 ml OJ a day and try to fill up with apples, bananas, peach, galia melon, watermelon etc depending on price. I take coconut oil, not in the juice, but when I feel like it. Maybe 30-40ml a day, sometimes less. 4-6 egg yolks a day. 60-250 fish/meat a day. (My skin doesn't really love the extra protein, it gets drier, my hands get drier, they are the most supple when I eat only 50-60 grams a day).

[dime]

I'd think the cravings are combination of both -- not enough calories plus the psychological hunger. You can test, eat some day more during the day and notice if you still get those cravings in the night.
So the calories problem is quite simple to solve, just eat more.
The psychological is more complicated. If you can find some hobby you really enjoy that largely occupies your mind, I think that might help a lot to simply replace your thoughts of sadness/food. Something that could be done at any time (in the night). For example for me this happens when I have to do something that I find either not so interesting or hard to do, but I can't play with hobbies because well I have a deadline and then playing around instead of working definitely sounds like a bad idea, so finally I end up thinking of food :D Quite a tricky problem.

Btw I myself don't drink any OJ now, it's simply not possible with these summer prices and quality. I used to be able to find cheaper oranges that were specifically meant for juice (Saftorangen), but not anymore.
I simply buy fruits which are more in season. E.g. there are apples on the farmers market for 0.4eur/kg which have a spot or two on them, so I usually load on those :) Bananas seem to be quite cheep too, compared to oranges. Coconuts as well. Dried fruits are something that shouldn't be forgotten, but they usually mess up my tongue (probably the high sugar concentration) so I avoid them as much as possible (but maybe they work for you).

[Oscar]

Okay, a few things (you probably already know):
- being 100% is the easiest on cravings, and cheating a little now and then makes it much harder
- like dime also mentioned, making sure you're never hungry keeps away cravings
- whenever you get cravings, eat something you like best, protein in your case, or maybe an avocado salad (do you eat avocados?)
- does it have something to do with your period?
- if you want more protein, eat more protein; the more protein you eat though, the more you might want to spread it out over the day
- 1.5-2 liters of OJ per day seems plenty to me, add sugar if you need more calories - try buying wholesale/bulk to keep down costs
- look into barefoot running, heel striking is pretty bad for your body (I can explain more if you want)

Hope this helps.

[abicahsoul]

So I'm back after a long lapsus.
Have been keeping "halfwai", which is no wai.. but still.
i have had a long period of serious anxiety and depression which started while I was on wai. I don't think it is related to diet mainly but to other life experiences.
My biggest problem is to get this to work with doing very active things.
I was skiing in Switzerland with relatives and tried Wai. I had no success, I couldn't last a run. I admit I have a problem to add enough sugar, perhaps that's the problem. But I caved and ate normal vegetarian with raw yolk and meat on the side (staff at hotel was very helpful). But I love skiing and I ski pretty tough and it is no fun if I can't last a whole run without having to drink sugar. And also too much sugary taste makes me wretch. :p
Anyway, I have been suffering from worse and worse anxiety / depression since late 2011. Now in spring it was awful. What annoys me is that it is things that happened long ago which still affects every part of my well-being.
Gradually I ceased to go to the gym cuz I just couldn't be bothered. i was ashamed cuz I felt everybody could see how shitty I felt. So now I gained some and more sadly, I lost a lot of my power.
Another reason for all this was that I had a hernia (?) in my spine last september and also have a bad akilles that has gradually gone worse, so I had to give up dancing since last september. That really took away a lot of motivation and joy from my life, and also a good deal of my personal and creative expression. Dance can be so much to "be who you are". Motivation to keep fit just went downhill from there.
I still can't dance because of my akilles. The hernia is now mainly "ok". Sadly I think I provoked it to really break cuz I was doing a dance class and didn't understand the signals from my body. Otherwise it would perhaps only been a disc that had moved a bit.
Ok enough complaining.
Now I have decided to look in to riding options. My other favorite sport. it is pretty pricey, but dancing was too.. so, perhap..
But I have to start getting fit again. I have bought a bike a while ago and love to take long rides, but still find it hard to go out of my door. But I enjoy once on my bike.
I also want to overcome the obstacles to go to the gym again. And I am thinking about nutrition. I am skidding back and forth on the wai outskirt.

Question (for anybody who didnt want to read the whole novel), especially to RRm and you people who are good at sportsnutrition.
I always experienced that i dehydrated and found it hard to have a tolerable amount of sugar (for taste and not to feel maxed out on sugar) to get energy and still feel I could drink enough to keep hydrated. What I know is that sucrose (white sugar) is diuretic, and draws water from the body, while dextrose is rehydrating (and as I have understood so is fructose), what are the main reasons why it is bad to go on mostly dextrose. Apart from this dextrose give a lot less sugary taste which I prefer.
Dextrose is supposed to work faster.. ? But what's the reason why we usually don't prefer dextrose? The dehydration thing I experienced and that it seems sources on hydration would confirm, says that sucrose and white sugar, draws water.
i should add that I am an avid sweater when I work out. Have always been sweating like a horse so I loose a lot of liquid, that's why I am concerned.

Question 2
For me training, dancing, doing sports is not just a way to keep fit, but it is also an activity that I need to feel ok, for my body to express itself and has a lot of other good effects in my life. Therefore it is important for me to try to find a wai way to last - preferrably without too much added sucrose (dextrose would be fine since it doesn't taste so much). How could I eat to last a whole day out in the piste for example, when skiing intensely. And what would be the best options of added energy (outside of heaps of sugar)?

[dime]

I was wondering why you disappeared for like a whole year.. sorry to hear it's been not such a great time :( You have to find something to motivate you and push you through.

Biking is great, it's my favorite sport. I've made it mandatory for me that every weekend I have to bike to a certain place that's 30km away so it takes an hour. It's the perfect distance/time, you can even do it without water (I broke the bottle holder so lately I couldn't take any water) or sugar or whatever. More than an hour and you have to eat and drink and it becomes much less enjoyable. At first I had to push myself to go out with the bike, but now I'm looking forward it during the whole week, I just can't wait to get my one hour of biking :D You really start to enjoy and crave it, it's so relaxing. It's like one hour just for you alone, when you forget all the worries, clear up your mind and thoughts, etc.

If I ever need extra sugar then I eat dextrose (glucose), not sucrose. Every day I eat some rice, which is glucose as well, so I'm only getting sucrose/fructose from the little fruits I eat.
It's certainly possible that sucrose might be diuretic. If you ever feel dehydrated, there's a simple solution: drink more water! As far as I know, during exercise your sense of thirst is not so accurate, and it's good to drink more than you feel like.

So I don't know how do you prefer to do wai, do you prefer to drink juice all day long? I think it's the best way when done right, but I haven't been able to stick to it for a bunch of reasons.
What I do instead for a few months already is this: viewtopic.php?f=7&t=3072&p=33158#p33148
My meals are always one of these:
* rice + slow cooked meat + raw yolks + "mayonaisse"
* raw fish + raw yolks + "mayonaisse"
* occasionally (like once a week) some raw liver
* some fruit
Not perfectly happy with that sollution, but it works well so far. I'm quite active, biking, running, and regularly (every other day) lifting weights and I haven't felt any energy issues. There's certainly never lack of energy, unless I don't eat for a very long time.

[abicahsoul]

Thank you Dime for your help
This slow cooked thing? Have I missed something? Do you need a special gear to do that? Is that different from other cooking, in terms of those peptides and those bad HCA's or what they were called, those changes in the proteins etc?

Interesting. What is YOUR reason for choosing dextrose? Because when I was more active here, I remember that it was said that dextrose was perhaps not as good as sucrose? I dont' remember why, perhaps cuz it affects the blood sugar swings more?
But I have started to think it would be better for me since sucrose seems to work diuretic and perhaps also that it draws liquid from the bowels. (For example, in rehydration drinks they add dextrose, because ordinary white sugar is said to work even more dehydrating.
I have to check what kind of "mayonaisse" you are talking about? :p And read your thread when I am in the mood.
I love biking, and perhaps I will take up riding. I want to get involved with Natural Horsemanship I think.
The best thing that I have done recently is to get my self a bunny rabbit. he is running around in my apartment doing all kinds of crazy things, and he is soo sweet and funny and totally adorable being.
Thanks loads again for your feedback. I need input.

[RRM]

I remember that it was said that dextrose was perhaps not as good as sucrose? I dont' remember why, perhaps cuz it affects the blood sugar swings more?

Dextrose = glucose.
Sucrose = glucose + fructose
So, in sucrose (= sugar) there is glucose and fructose,
and as they go different pathways, they kind of complement each other (as fatty acids and glucose do).
When you need much energy at once, ingesting a lot of glucose is better than ingesting a lot of fructose,
because the uptake capacity of fructose from the intestines is limited (per time).
All sugars are hydrophylic, so that sugars (likely fructose) remaining in the intestines, will retain water in the bowels
(or distract water from the blood when there is insufficient water in the intestines).