Monday, 18 August 2014

Dry carbohydrates, wet carbohydrates & energy density.

Karen N Davids thought of it first!

Here's a list of commonly-eaten carbohydrates and their Energy Density, in kcals/100g. From

Dry Carbohydrates:-
Bread, White_________________________________________________266
Bread, Multi-grain___________________________________________265
Bread, Rye___________________________________________________258
Bread, Pumpernickel__________________________________________250
Bread, Whole-wheat___________________________________________247
Bread, reduced-calorie, white________________________________207
Bread, reduced-calorie, wheat________________________________198

Wet Carbohydrates:-
Pasta, fresh-refrigerated, plain, cooked_____________________131
Rice, white, long-grain, regular, cooked_____________________130
Rice, brown, long-grain, cooked______________________________111
Peas, green, frozen, cooked, boiled, drained, with salt_______78
Beans, kidney, red, mature seeds, cooked, boiled, with salt__127
Lentils, mature seeds, cooked, boiled, with salt_____________114
Vegetables, mixed, frozen, cooked, boiled, drained, with salt_60
Broccoli, frozen, spears, cooked, boiled, drained, with salt__28
Sweet potato, cooked, baked in skin, with salt________________92
Potatoes, boiled, cooked in skin, flesh, with salt____________87
Grapes, red or green (European type), raw_____________________69
Cherries, sweet, raw__________________________________________63
Pears, raw [Includes USDA commodity food A435]________________58
Apples, raw, with skin________________________________________52

If a diet is high in carbohydrates:-
Which of the above foods are most likely to result in weight gain?
Which of the above foods are most likely to result in weight loss?
Answers on a postcard, please!


Ian Turnbull said...

Well you can eat a huge amount of broccoli without putting weight on. Which also doesn't have a high glycemic load. High in fibre and also has many beneficial chemicals.

It would be interesting to see the table with three columns, or maybe four:

Fibre split between soluble and non soluble

I think there is also some other differentiation between carbohydrates which I read a study about, some years ago, sadly I can't recall it now.

Ian Turnbull said...

Yes but it is too simple, there is no indication of the benefits of the food apart from its calories.

If I eat say two sandwiches made with white bread, I tend to feel uncomfortable in the stomach some time later, same if I eat a couple of Mcdonald's hamburgers. However eat bread made with spelt grain, even if white bread, no problem. That's just white bread.

Ian Turnbull said...

I had read the first article sometime ago, and it is something with which I agree. I think an Android calorie index and drill down to other data on the ingredients would be a good idea. Calorie count is the nearest I have come across, but it's online and takes some time to find ingredients.

Anyway keep on blogging as your blog does often either educate me on something I didn't know, or remind me of something I should be taking into account.

Nigel Kinbrum said...

Where weight is concerned, calories count.

Rice has different nutrients from legumes, which are different from vegetables, which are different from tubers, which are different from fruits, so I can't add any more columns.

What happens to you may not happen to someone else. Sorry, but there will be no changes.

The table is intended to make it obvious which carbs you should be eating and which carbs you shouldn't be eating, if you want to lose weight.

Breads are in the shouldn't category, by virtue of their high energy density. Can you do an "Atkins" wrap, where you use a massive lettuce leaf or olive leaf to wrap whatever it is that would have been between the slices of bread?

Nigel Kinbrum said...

"I think an Android calorie index and drill down to other data on the ingredients would be a good idea."
What? I run a diet & nutrition blog. I'm not a software engineer who can create mobile phone apps.

Ian Turnbull said...

I am not suggesting Nige that you do it. It is though the sort of tool for thorough planning.

Funnily enough I have the analytical and design skills to do this, I would need to learn some new development environments.

The problem is, it would be easy to spend a long time coming up with a solution that another organisation could rip off.

Nigel Kinbrum said...

I read your previous comment as a hint. Anyway...

Pru, it's kicking off again! Did you see my latest Facebook Status? Oh, boy!

Ian Turnbull said...

The only Atkins rap I have done is this one:

Atkins antidote

Eating low carbohydrate what threat that poses
Do my friends think I’m suffering from halitosis?
I’ve got these sticks for measuring ketoacidosis
I’m taking supplements but I don’t know what the dose is
I’m trying hard to keep in a state of ketosis
I’m not sure what the right amount of weight to lose is
I’m sure I’ve put on a pound just through osmosis
Is eating this way risking osteoporosis
Are my kidneys wrestling with metabolic acidosis
My store of liver glycogen I don’t know how low is
Who knows what the glycemic load of oats is
Does anyone know if I can eat samosas?

Nigel Kinbrum said...


No. You can't eat samosas.

Ian Turnbull said...

Well if you wanted to do it, I'd be happy to contribute. Even though I can see a simple data structure to do it, the application would need some clever programming to achieve facile use.

StellaBarbone said...

Already done. Weight Watchers calls it "points plus". It's a very clever program and supported by a fairly nice set of eTools.

Ian Turnbull said...

Thanks, that issue has been troubling me for some time!