Carb Guide

Thanks to Jill and Joan for this guide:

In the pursuit for information, we got to wondering about carbs. Which gives you the best "bang for your buck" so to speak. Here is the info chart and some interesting commentary on the subject.

One note about all the whole grain hype - Whole Grains contain properties that raise HDL (good, heart-healthy cholesterol) and lower LDL (heart-harmful, bad cholesterol)

Here's my input on potatoes and rice...And I will preface this by saying that I eat both (sparingly):

Potatoes might be a better choice points-wise, but potatoes are processed/broken down by the body as quickly as pure granulated sugar. (The same is true for white rice, esp. the quickest cooking kinds.) They cause a quick and marked spike in insulin levels; this is especially true if you don't eat the skin, but a baked potato isn't much better. The potato is then broken down very quickly but the insulin levels don't subside quickly. When elevated insulin levels linger, you continue to feel hungry. Slow, steady release of insulin is best. Slow, steady release of insulin happens with high fiber grains (and the more INSOLUBLE fiber the better) that are SLOW to break down...So, a potato may be more bang for your buck in terms of points, but in the long run a cup of baked potato is not going to keep you as full for as long as say, a cup of whole barley or whole wheat couscous. This is especially important for people who have diabetes in their family....volatile insulin levels are what happens in people with insulin resistance or diabetes. Steady insulin levels for everyone is the optimal.

Item	Amount Uncooked	Calories	Fat	Fiber	Points
Barley, Pearled	1/4 cup	176	.5 g	7.8	2
Barley, Whole Hulled	1/4 cup	200	.5 g	8g	3
Bulgur Wheat	1/4 cup	160	.5 g	6g	2
Couscous, Plain	1/4 cup	220	0 g	1 g	4
Couscous, Whole Wheat	1/4 cup	210	1 g	7 g	3
Millet	1/4 cup	150	1.5 g	3g	3
Oats, Old Fashioned (Quaker)	1/2 cup	150	3g	4g	2
Oats, Quick Cooking (Quaker)	1/2 cup	150	3g	4g	2
Oats, Steel Cut	1/4 cup	150	2g	4g	2
Pasta, Egg/Semolina	2 oz	211	1	1	4
Pasta, Whole Wheat (Dececco)**	2 oz	180	1.5g	7g	3
Pasta, Whole Wheat (Bionaturae)**	2 oz	190	0g	5g	3
Quinoa*	1/4 cup	140	3g	5g	2
Rice, Brown (long-grain)	1/4 cup	171	1g	1.6g	3
Rice, Brown Basmati	1/4 cup	160	1.5g	2g	3
Rice, White (enriched, long-grain)	1/4 cup	169	0.3g	.5g	3.5
Rice, Wild	1/4 cup	143	.5g	2.5g	2.5
Spelt (Farro)	1/4 cup	170	0g	3g	3

* Quinoa is a complete protein as well (the only non-animal produce that contains all the essential amino acids)

** You still have to watch whole wheat pastas - the good ones are 3 points, but some are still 4 points!