White Bread v Whole Grain Bread

This daily Health Tip is from Harvard Health.  https://www.health.harvard.edu/daily_health_tip/upgrade-your-carbs

 

This is NOT our daily tip!

Carbohydrates in white v whole grains. Which is better? How much sugar is in your bread?

It is hard to believe that changing from white bread to whole grain saves you 1/2 teaspoon of sugar! It is due to a little fibre in the whole wheat bread which slightly reduces the digestible carbohydrate content. Are they higher quality? In fact there is little nutritional difference between the two. 

“The problem is that many dietitians around the world are telling people to have wholegrain bread when most wholegrain bread is roughly comparable to eating a bag of glucose.”   Prof Jim Mann – on Carbohydrate quality. 

The annual conference of the European Association for the Study of Diabetes (EASD)  September 2013.

White bread v Whole Grain Bread – which is better?

  • White Bread – 2 slices or 56g       
  • 26g Net Carbohydrates 
  • Equivalent to 6 teaspoons of sugar
Whole Grain Bread
  • Whole Grain Bread – 2 slices 56g 
  • 22 g Net Carbohydrates
  • Equivalent to 5 1/2 teaspoons of sugar                                          

White Spaghetti (pasta) v Whole Grain Spaghetti (pasta).

  • ​White pasta – 1 cup
  • 40g Net Carbohydrates   
  • Equivalent to 10 teaspoons of sugar                        
 
  • Wholegrain pasta – 1 cup
  • 34g Net Carbohydrates
  • Equivalent to 8 1/2 teaspoons of sugar

Mashed Potatoes

Yams

  • Mashed potatoes with whole milk – 1 cup
  • 38g Net Carbohydrates
  • Equivalent to 9 1/2 teaspoons of sugar
  • Yams – 1 cup mashed
  • 38g Net Carbohydrate
  • Equivalent to 9 1/2 teaspoons of sugar

Quinoa

Beans

  • Cooked Quinoa – 185g
  • 35g Net Carbohydrates
  • Equivalent to  9 teaspoons of sugar
  • Cooked Beans – 1 cup 171g
  • 30g Net Carbohydrates
  • Equivalent to 7 1/2 teaspoons of sugar

Eat these carbohydrates instead. They are nutrient dense and low in carbohydrate.

Green Beans

Broccoli, Kale, Silver Beet, Brussel Sprouts

  • Green Beans – 1 cup
  • 6 g Net Carbohydrates
  • Equivalent to 1 1/2 teaspoons of sugar
  • Green Vegetables – 1 cup
  • 2 – 10g Net Carbohydrates
  • Equivalent to 1/2 – 2 1/2 teaspoons of sugar