There is nothing wrong with "carbs" that are not sugar. Starch is made out of glucose, which is generally harmless. Oatmeal has lots of fiber. The problem with sucrose is the fructose that makes up half of it.
Fruit almost always has plenty of fiber in it to modulate sugar absorption long enough that your gut bacteria get most of it. So, fruit is harmless, except grapes, which apparently have had the fiber bred out of them.
>> Fruit almost always has plenty of fiber in it to modulate sugar absorption
> but do we have sufficient sources to back it?
It's not an assumption, it's a well known fact that adding fat or fiber[2] to a high GI food will decrease it's GI. Conversely removing fiber increases it. For example brown rice(50) has a lower GI than white rice(72). The spike/crash in blood sugar from high GI foods is likely to cause carb craving and is linked to obesity/diabetes.
I have been unable to find out whether wild ancestors of grapes (if there are any left) have more fiber than domestic varieties. And, I don't know about dates.
But I am assured by numerous online sources that domesticated grapes have vanishingly little fiber, however that came about.
I have encountered a claim that sugar in mango is, uniquely, mostly fructose. But I have been unable to confirm that.
> Hate to break it to you but fruit is not far removed from sugar.
Hate to break it to you, but you don’t need a lot.
Also my point is that you can incrementally improve your diet. Oatmeal and fruit is way better than most packaged cereal. If you know of something better still why not share it, so people can make another incremental improvement?
Hate to break it to you but fruit is not far removed from sugar. Oatmeal is further but it's still carbs.