4 Better-For-You White Carbs That Are (Almost) Guilt-Free
Many carb-watchers swear off white grains long ago. But it turns out they may have been too quick to judge. Some white carbs are perfectly fine — healthy, even — despite their pale hue. Adding the “good” white grains to your diet, in moderation, of course, will not make your stomach balloon a full dress size in mere hours.
Some of these tasty morsels are whole grains in disguise and pack a mighty dose of energy, vitamins, and minerals. Here are the white carbs that you can feel better about.
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1. Sourdough Bread
White-bread lovers rejoice. Although sourdough has white flour, it does not spike your blood sugar like your average slice. Bakers have been crafting sourdough loaves for thousands of years, cultivating a starter recipe that includes both yeast and bacteria. These bacteria produce lactic acid, which ferments the dough and prevents some of the negative effects of refined carbohydrates.
Studies found that bread with lactic acid raised blood glucose levels less than a blend of whole-grain and white bread1. Remember though, sourdough contains milled flour, so it will never be as healthy as whole-grain bread.
2. White Whole Wheat
Think of white whole wheat as the “other” white bread. Most white bread is from red wheat that does not have germ and bran.
However, white whole wheat, from lighter-colored wheat, contains all parts of the grain. This means you can enjoy the milder flavor and lighter texture of white whole wheat without sacrificing nutrients like fiber, vitamin B6, and folic acid.
3. White Corn Tortillas
Corn is a funny food. When dried, it’s a grain. But when you serve it fresh it counts as a vegetable. Either way, corn tortillas, from whole corn kernels, are great to eat. According to the Whole Grains Council, corn contains more than 10 times the vitamin A of other grains, plus plenty of fiber.
When you combine corn with beans, as in a simple black-bean taco, you’ll get all of your essential amino acids to form a complete protein. Corn tortillas also contain niacin, but your body can’t metabolize it due to niacin-binding compounds in the corn. That’s why you should look for tortillas made with lime, which breaks down the binding effect.
4. Potatoes
Potatoes aren’t everyday food. But according to Harvard Medical School, your body breaks these root vegetables down very quickly so they raise blood glucose and insulin levels far more than whole grains2.
However, potatoes also happen to be chock-full of important nutrients such as potassium and vitamin C, so there’s room for them on your dinner plate occasionally. Bake, grill or lightly saute your potatoes, and choose light toppings like chopped onions and chives instead of sour cream and other fat bombs.
Read More on Organic Authority
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