Most paleo and clean eaters will find themselves eating a lot less carbs. White potatoes and pasta are things of the past, sweet potatoes and wholegrains will likely still feature as part of your new healthier diet. But which are the best carbs to eat and why do potatoes, pasta and bread have such a bad rap? We decided to pit the different carbs against one another and see who wins the battle.
There’s a problem though. How do you compare potatoes and porridge oats? 100 grammes of oats would make two generous bowls of porridge, while 100 grammes of potato would barely make up snack sized portion. The only way to compare is by portion. So, after much deliberation, we’ve decided to compare a ‘generous portion’ of each.
Unsurprisingly, pasta tops the list in terms of calories, weighing in with 316 calories per portion. It also tops the list in terms of carbs with a whopping 62. White rice and white potatoes are also near the top of the list with hefty amounts of calories and carbs per portion. There are some surprises in there though. Sweet potato, a favourite for paleo fans has by far the most sugar per portion, with 16g – eight times the amount of its nearest rival. While white and brown bread both perform better than expected, with relatively low levels of calories, fat and sugar per portion.
|Pasta (1 cup, 200g)||316||11.57||1.8||62||1.1||3.6|
|White Rice (1 cup cooked – 185g)||242||4.4||0.4||53.2||0.1||0.6|
|Sweet Potato (cooked, half a large potato, 250g)||226||5||0.44||52||16||8|
|Quinoa (1 cup cooked, 185g)||222||8||4||39||0||5|
|White potato (cooked, half a large potato – 250g)||215||4.25||0.25||50||2||4.5|
|Barley (1 cup cooked, 157g)||193||4||1||44||0||6|
|Brown Rice (1 cup cooked, 185g)||190||3.8||1.3||40||0||1.2|
|Flahavan Oats (50g dry weight, or one decent sized bowl cooked with water)||185||5.6||2.9||26.8||0.5||4.1|
|Couscous (1 cup cooked 157g)||176||6||0||36||0||2|
|Brennans White Bread (sliced pan, 2 slices)||174||7||1.12||34.4||2||2.2|
|Brennans Brown Bread (wholewheat soda, 2 slices)||160||5.8||1.2||31.4||1||4.2|
|Bulghar Wheat (1 cup cooked, 182g)||151||6||0||34||0||8|
Sources: Calorie Count.com, Brennans.com, Flahavans.com