Carbohydrate Count Chart

Carbohydrate count chart reveals it is just not true that all starches are bad; this page is all about the glycemic index.

It is our conviction that it is the refined carbohydrates that are the very devil; they cause a spike in blood glucose and add layers in places where you would rather not have them. As has been well said, a moment on the lips and a lifetime on the hips.

If you are frankly diabetic though, then it is best for a period to limit all carbohydrates, even the good ones, to under 50 grams and perhaps even half of that if you have a serious weight problem; if your body mass index is over 35.

This page was last updated by Dr Bernard Preston on 12th June, 2021.

The great Irish writer, Oscar Wilde, once wrote this tongue in cheek.


Fashion is a form of ugliness so intolerable that we have to alter it every six-months.


A rolled oats muesli for breakfast.

He was writing no doubt about clothing, but the truth is that fashion reaches deep into body-care too; and often it is just as ugly as the latest dress. If we are lucky, it will be changed in a month or six too but usually it lasts much longer.

Sometimes of course these nutritional fads can last for years, even decades; like drinking eight glasses of water every day which was promoted by a medical doctor some seventy years ago. There is not a shred of evidence that it is beneficial unless you suffer from kidney disease, but we still believe it; it may in fact be harmful.

Many of these fashions are carried down, one generation after another; the good, the bad and the ugly.

I am not a vegetarian myself, but my whole family was profoundly influenced by great-grandmother Lizzie; she was the first one to give up all meat. And still to this day, more than a century later, if I visit any of my cousins, salads and fruit will be high on the menu. We continue to crack pecan in their shells regularly, although those in England have changed to walnuts.

Walnuts are in fact probably even more nutritious than pecans because of their high omega-3 content; better still, let's enjoy both.

So good fashions are handed down too. Is your family medical history because of bad genes, or just a plain poor diet that is inherited just as surely?

It was my father who reintroduced red meat, and plenty of it to our table. That doesn't seem to have affected us adversely because of all the salads, vegetables and fruit we enjoy. This morning it was pawpaw, mango and cherry guavas.

For lunch we love fresh lettuce and peppadews, and herbs from the garden, hummus, homemade bread and butter; and a boiled egg or cheese. And for dinner it might be gem squash, butternut and chicken, on a bed of unrefined brown rice. Sweet desserts are kept for high and holy days.

What food fads and fashions did you inherit from your family? Those from two generations and further back, which were probably good, or those from your parents which might well be rotten? Have a good, long hard look at them.

More than anything else probably they will have a direct impact on whether you live to a happy, vital eighty or not.

Currently it is carbo-phobia that is in fashion. So, what are the carbohydrate facts? Must anything with starch in it be bad for your well-being, so avoid it? Not so.

Unrefined carbohydrates are good foods, or most of them are, in moderation. So, what's fact and what is fiction and where did this fashion start?

It all started with obesity. Yes, if you are seriously overweight, then the chances are good that you got that way by pigging out on refined carbs. Cornflakes and toast for breakfast, a cola and snackbar mid-morning, and a white bread-roll for lunch. Then if you have a chocolate bar mid afternoon, and pasta and a sweet dessert for dinner you are indeed sunk. Particularly if you if you are inactive.

Is a cereal like oats bad? Certainly not, but if is the quick variety in a box then it certainly may be. What about toast, breadrolls and pasta? Is the odd sweet dessert permissible and how about natural honey? This is where glycemic index comes in. It is a very user-friendly way of planning your meals.

COMPLEX AND SIMPLE CARBS

1. What are simple carbohydrates

"Simple" carbs are made of one (called a monosaccaride, like glucose for example) or two (disaccaride, like sucrose, table sugar) sugar units.

Simple carbs are very rapidly absorbed into the blood stream, requiring an insulin rush to control the level of sugar, storing it as fat. 

Structure of the simple carbohydrate glucose.
The structure of sucrose, another simple carbohydrate.

2. What are complex carbohydrates?

Carbohydrates consist of a chain of more than two sugar molecules.

In complex carbs, the sugars are strung together in long chains which have to be broken down by enzyme action before they are digested. Hence they tend to be absorbed more slowly into the blood stream.

But now we find that certain complex carbohydrates also cause an insulin rush; enter Glycemic Index.

The structure of starch, a complex carbohydrate.

It is now apparent that the old adage, complex carbs are all good, and simple sugars are bad is a gross over-simplification. The potato and refined oats, and especially white rice, for example are broken down quite quickly into simple sugars in the intestine.

What is really important in this little dissertation on carbohydrate facts is how quickly that meal is turned into glucose in the bloodstream, not the individual parts of our food, and what sort of an insulin response does this breakfast produce.

Any meal that causes the blood sugar to rise rapidly and excessively, producing a huge insulin response by the body is detrimental to our wellness. In the first place, the body must lower it, since high glucose is very bad for the capillary walls, by having it absorbed into the cells, firstly for energy, and that's good, but the excess is stored as adipose; fat.

You see insulin is the fat-storage hormone.

But secondly your blood sugar then rapidly drops, and you feel hungry again, often drowsy, lethargic and yawning so you reach for a snack; too much extra carbohydrate.

And thirdly this is a recipe for what is known as insulin resistance and Type 2 diabetes.

So what is important is not whether a food is a carb or not, but how quickly it affects your blood sugar. Enter Glycemic Index.

Carbohydrate Count Chart

Carbohydrate count chart calories and glycemic index give you the clues you need; many are in fact extremely nutritious and should be eaten daily no matter what your weight.

Well that's an exaggeration; if you are seriously obese then you will also have to limit the good carbs.

Glycemic index

The Glycemic Index (GI) is a simple scale used to indicate how fast and how high a starch will raise your blood glucose; it's not all about the carbohydrate count chart.

A food with a glycemic index below 55 will typically prompt a low to moderate rise in blood sugar, whilst carbs with a high GI will tend to cause it to rise too high, and quickly, causing capillary disease and diabetes, and obesity if we live and eat that way every day.

There are two ways of calculating the GI. Do not get hung up on the absolute values, or you will just get confused. Rather just focus on eating more of those foods with a lower glycemic index.

And when eating high GI starches always mix them with others like green beans, for example, protein and small amounts of the friendly fats, which lowers the overall index.

Never eat plain macaroni, always with cheese or meatballs, and of course a green salad too. Not just bread but with butter or olive oil, and smeared with hummus, peanut-butter or fish paste; or perhaps a couple slices of tomato and lettuce, both low on the GI scale.

In general you will not find carbs with a high glycemic index in a list of choice foods, but there are exceptions. A mango or bunch of grapes, and green peas, for example, have relatively high GIs; so does watermelon and pumpkin. They are certainly good foods but should be eaten in the context of the whole meal.

Snack all day on grapes and you will certainly find yourself putting on weight. Glycemic load gives you the measure of both how rapidly it will affect your blood-glucose, and also how many grams is typically eaten.

Dietary fibre

Here are more carbohydrate count chart facts. Starchy foods with a low glycemic index mostly are rich in natural fibre, particularly the soluble, like the pectin in apples; oats and legumes pass more slowly through the gut and their glucose content is absorbed more slowly, over a longer period. Thus you feel more satisfied, are satiated, and will tend to eat less. Obviously this is a winner takes all situation.

In fact that fibre makes up much of the invaluable carbohydrate.

Cutting out all the starch means grossly reducing the fibre in your diet too; then you will just get constipated. It makes no sense to try and lose weight to improve wellness by excluding foods like legumes that we should be enjoying regularly; frozen peas have a low glycemic index, for example.

But foods that are low in fibre are rapidly processed by the gut, produce a sudden rise in blood-sugar, and an excessive insulin response. It is okay now and again, but if you eat high GI meals three times a day, plus snacks in between, then you get wild oscillations in plasma glucose, and are setting yourself up for diabetes, and heart and capillary disease.

Parboiled rice has the same GI as glucose, by the way; 100. Bad stuff, it causes a very strong insulin reaction. If you insist on eating it, then you must have butter on it.

A protein dish, with at least three veg and a big salad will go a long way to counter the effect of that very high GI short-grain white rice.

Creamed clover honey is medium GI and natural unrefined honey with the pollen left in it would have a much lower glycemic index. It is all about the fat and the fibre.

Maise in flower is a delight to the eye, and corn on the cob has a low glycemic index of 48; it is just not true to say it makes you fat. Just limit the amount to keep the load down.

Cooking

Cooking foods increases the Glycemic Index, sometimes dramatically. For example, boiling a carrot raises the GI from 15 to 39; luckily it remains low.

Raw rolled oats has a GI of 51, but once cooked into a porridge is rises 61; everything hangs on how much of the bran has been removed too. The boiling time gives you a good measure of how refined it is.

Also how you cook it affects how quickly carbohydrate is absorbed in the small intestine. For example, boiled sweet-potato is actually a low GI food, but baked or roast them and they become a highly glycemic. Yes, it's not simple.

Planting sweet potatoes remains important at our green home; they are certainly one of our choice foods. There is a weevil right now though that is getting the better of us.

Many vegetarians insist on eating at least half of their food raw. There is some sense in it.

Carbohydrates chart

Here are a randomly chosen few carbohydrates, their total energy (per 100g) together with their glycemic indices.

Low GI: 55 or less

Medium GI: 56-69

High GI: 70+

Food

Apple

Strawberries

Orange

Bananas

Broccoli

Carrots

Chickpeas

Green peas

Sweet corn

Pastas

Oats

White rice

Brown rice

Potato boiled

Potato baked

White bread

Commercial WW bread

Stoneground sourdough WW

Rice crispies

Corn flakes

Kcals

52

32

49

89

35

35

164

-

96

131

389

123

111

-

-

87

266

247


387

GI

36

32

43

51

15

35

33

48

55

32-55

61

73

68

78

83

70

74

54

82

81

GL

-

-

-

-

-

-

-

5

-

-

-

-

-

-

-

9

10

8

This page is being updated.

Stoneground 100% wholemeal sourdough bread

You will see wildly different figures for some of these grains in particular; it all has to do with how refined they are. There is also a big fat lie in the milling industry; they are allowed by law to call their product a wholemeal flour provided they do not remove more than 40% of the goodies; the bran and germ. These are the factors that will dramatically affect the GI.

So despite a nutritious sound commercial wholewheat bread has a high glycemic index.

Stoneground wholemeal flour on the other hand is quite different; the three streams of endosperm, bran and germ are never separated and all are intact. It will have a lower GI.

The sourdough process takes it a step further, lowering the GI even more. The lactic acid produced inhibits the amylase enzyme that digests the starch, slowing the process; the glucose is produced at a more sedentary rate having a much lessened effect on blood glucose.

In addition acetic acid produced by the friendly bacterial predigesting the dough reduces gastric-emptying giving a greater sense of satiety and delaying the action of the digestive enzymes.

Consequently stoneground sourdough bread made with 100% wholemeal flour induces a significantly lower plasma glucose response as compared to the commercial loaf.

And this is why southern Italians following the traditional Mediterrean way, with very high proportion of their calories coming from starches, remain strong and virile into old age[1]; and resistant to the Coronavirus. For their compariots in the north it's a completely different story.

Add a protein and fat

You will notice that chickpeas, also known as garbanzo beans have a high carbohydrate content, but a low glycemic index. Why is that? Two reasons. Firstly, because they are also an excellent protein source. Adding cheese to your bread roll, and of course a leaf of lettuce too, meat with your potatoes, and protein in general, lowers the GI of your overall meal; add a protein and fat to your meal to lower the glycemic index.

Legumes like chickpeas have a built in mixture of protein and carbohydrate; that is what makes them one of the healthiest and satisfying foods. They stay with you; satiate is the word. New Australian research proves that; it's not just anecdotal[1].


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And secondly they have a high fibre content which also lowers the glycemic index. It is a particularly good mixture of soluble and insoluble fibre.

Thirdly in 100g of chickpeas there's 2.6g of good fat; it further lowers the glycemic-index of the legumes.

Interestingly an important study by Pittaway et al in J am Diet Ass 2008 showed that four cans of chickpeas per week had an enormously beneficial effect on total serum cholesterol and especially the low-density fraction; and the fasting insulin levels.

Insulin resistance was also lowered. Furthermore the fibre in chickpeas is significantly more effective than other sources in regulating blood cholesterol.

Chickpeas are very easy to cook, but a little aforethought is required. They have to soak overnight. Take this authentic hummus recipe, for example, you can throw it together in only FOUR minutes! Literally. I am about to do it now for my lunch. Hummus has the lowest Glycemic Index on the chart: 6. Good stuff.

AUTHENTIC HUMMUS RECIPE has a GI of only 6.

Many of these starches have little flavour of their own; adding thyme herb benefits for example to your butternut, or vinegar to your potato crisps makes them a lot more interesting.

Another is one of our favourites, the lima bean. The carbohydrate here too has a very low glycemic index; it is not fattening. Growing lima beans may be of interest if you have a large garden; they are astonishingly prolific; all these came from one seed. 

Prolific lima beans are low in carbohydrate.

"Take care of your body. It's the only place you have to live."

Jim Rohn.

Particle size

Grinding grains into a flour dramatically increases their Glycemic Index. That is why bread (brown or white), cookies and cakes have a high carb load and a high GI. Mix with sugar, flour makes a deadly food for the body. Chocolate cake is only for birthday parties, and you are certainly not doing your children a favour by giving them cookies. You will turn them into monsters.

Here is an aside. My grandchild turned two yesterday. It was distinctly noticeable how she and her sister behaved badly for a couple days. Finely ground flour goodies, high in sugar was the order of the day; what is interesting is that a high GI meal actually has an affect on your insulin production for a few days.

Food combining

Mixing high and low GI carbs, together with protein and the healthy fats is what lowers the insulin response. For example, add raisins or grated apple, sunflower and pumpkin seeds to your oats cereal, rather than sugar or honey.

Interestingly the glycemic index of honey is much lower than that of sugar, but it is still highish; further lower the GI with yoghurt.

Use it with discretion even if you can locate natural honey which is unprocessed and rich in pollen from the hive.

Always have some protein for breakfast, as well as a cereal. I am a nut my family tells me, but I sometimes add hummus to my cereal. It keeps me going for the day.

Or enjoy a boiled egg, small piece of fish or cheese. Avocado is a healthy fat and is perfect on a sandwich.

Olive pate, cottage cheese and peanut butter on a wholegrain breadroll would be another example; tomato and lettuce too. A salad with your meat and potatoes, or pasta and chicken.

HELENS 15 EURO SALAD saved my life, literally.

OLIVE PATE is so easy to make in your own home with no chemical preservatives.

Find the links to those topics highlighted in bold by copying and pasting into the Site Search function in the navigation bar above. 

Seriously overweight?

Avoid the high protein shakes; it makes no sense to use an unhealthy technique to become hale and hearty but do radically cut your high GI carbs, eating only their better unrefined cousins until you have reached your goal weight. Carbohydrate count chart factors aren't enough; rather think GI.

FREE WEIGHT LOSS PROGRAMS ...

A BMI around 22-25 is ideal; I am at 26 and not concerned.

OPEN By Andre Agassi

Read how Agassi survived on lentil soup and baked potatoes, three times a day in his first months on the circuit. It was all he could afford! And he could not have chosen better for sustained energy... OPEN ANDRE AGASSI ...


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USEFUL LINKS

  1. Glycemic index @ WH foods, an excellent site.
  2. CHOICE FOODS … 
  3. The Mediterranean way: why elderly people should eat wholewheat sourdough bread

Bernard Preston

Bernard Preston is a retired DC intensely interested in wholesome living; he advocates thoroughly grasping the meaning of glycemic index and the carbohydrate count chart.

Understand them and follow their dictates, and you'll never have to follow the absurd edicts of that dirty four-letter word again.

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