Why are carbohydrates from whole wheat flour better than carbohydrates from white flour for diabetics?
I am learning to live with my diabetes. I read pasta and bread containers and there's not a real difference (less than 20%) in the number of carbs, but everone tells me whole wheat is better for me. Why is whole wheat better?
Dr. Gourmet Says...
Whole
wheat and whole grain products are always going to be better
choices for your diabetes. It's important to read the packages,
and you're on the right track, but the key is to look
at more than just the total carbs.
First look at the total carbs. Let's say that they are 28 in a 1/2 cup serving of dry oatmeal. Next look at the amount of sugars. In that 1/2 cup serving there's less than 1 gram of sugar. This is because the carbohydrates are more complex and will be a better choice for your diabetes. Thirdly, look at the amount of fiber. In this example the oatmeal contains 4 grams.
Compare this with Apple Jacks cereal. I use this example because the folks at Kellogg's have begun putting the words "whole grain" on the package. I believe this is to mislead you. A 1 cup serving of Apple Jacks contains 25 grams of carbohydrates and 2.6 grams of fiber - but a whopping 12.3 grams of sugar.
When you begin looking at these three values on such things as pastas, breads, rices, etc. I believe that you will see whole grain versions will always contain more fiber and the same or less sugar, and as a diabetic, these are your goals for managing your carbohydrates better.
Here's more information about a balanced diet for diabetics.
Thanks for writing,
Timothy S. Harlan, M.D.
Dr. Gourmet