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TOPIC: Not sure why whole wheat pasta is better

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June 3, 2012 11:05 AM
I always thought is was the fact that whole wheat has a much lower glycemic index than white. But according to the info on the Southbeach Diet website, (which should be reputable) this is what I found:

The glycemic index of whole wheat spaghetti is 37, white spaghetti is 41. Not much difference, I would go with whichever one I preferred to eat.

As far as rice goes, brown rice is 55, white rice is 58. Again, not much difference. I happen to like brown rice better, but where I live it's much easier to find restaurants that serve white rice.

For bread, multigrain is 48, whole grain is 50, and white is 71. I think that's a big difference between white and the others.

If there is another reason why whole wheat pasta or brown rice are better than their white counterparts, I would appreciate it if someone chimed in.

Thanks!
Edited by mikek333 On June 3, 2012 11:21 AM
  20835238
June 3, 2012 11:17 AM
I personally don't think it is better. I avoid all pasta, bread and rice. I think nutritionists say that you can eat whole grains/brown rice because they don't want to admit that low carb diets are better than low fat diets after years of saying the opposite smile .
Edited by afcgirl On June 3, 2012 11:21 AM
June 3, 2012 11:20 AM
Whole grains have more nutrients, especially fiber. The overall result is that the whole grains are more filling, even though the calories and glycemic index are pretty much the same.
  21619196
June 3, 2012 11:23 AM
Yeah, I thought it was because of the fiber and nutrients. The calories are similar but at least whole grain isn't empty calories. You're getting some bang for your buck
  17422854
June 3, 2012 11:24 AM
In both cases, they are mostly a starchy carb. The difference is that the whole grain has more fiber and slightly higher nutritients. The whole grains also have phytic acid which can inhibit the absorbtion of minerals in the digestive tract. However, the amount and frequency of consumption would have to very high for that to make any significant difference. If you want a little more fiber, eat the whole grain products. If you don't really care about that, eat what you like.
June 3, 2012 11:24 AM
I try not to eat a whole lot of pasta either, but when I have to have it, I eat Ronzoni's Garden Delight pasta. It's made with veggies so there's a serving a vegetable in serving of pasta. Tastes good, too. The carb count is the same as regular pasta, though.

You can check it out here: http://ronzonigardendelight.newworldpasta.com/pasta_story.cfm
  23261709
June 3, 2012 11:25 AM
QUOTE:

Whole grains have more nutrients, especially fiber. The overall result is that the whole grains are more filling, even though the calories and glycemic index are pretty much the same.


Just a point of clarification but fiber is not a nutrient.
June 3, 2012 11:35 AM
thermic effect of food
June 3, 2012 11:38 AM
QUOTE:

I personally don't think it is better. I avoid all pasta, bread and rice. I think nutritionists say that you can eat whole grains/brown rice because they don't want to admit that low carb diets are better than low fat diets after years of saying the opposite smile .

Man, I know... eating 500g+ of carbs has made me SO UNHEALTHY... glad we have people like you to point out the evils of bad nasty bad carbohydrates for us! And low carb is so great because it is IMPOSSIBLE to gain fat while eating tons of crappy high-fat foods... all the low-carbers are so fit, and you NEVER see a bodybuilder-looking person who eats a lot of carbs.

WHARRGARBL
June 3, 2012 11:40 AM
QUOTE:

I always thought is was the fact that whole wheat has a much lower glycemic index than white. But according to the info on the Southbeach Diet website, (which should be reputable) this is what I found:

The glycemic index of whole wheat spaghetti is 37, white spaghetti is 41. Not much difference, I would go with whichever one I preferred to eat.

As far as rice goes, brown rice is 55, white rice is 58. Again, not much difference. I happen to like brown rice better, but where I live it's much easier to find restaurants that serve white rice.

For bread, multigrain is 48, whole grain is 50, and white is 71. I think that's a big difference between white and the others.

If there is another reason why whole wheat pasta or brown rice are better than their white counterparts, I would appreciate it if someone chimed in.

Thanks!


What relevance do you think the GI rating of a food has to the avg person?
June 3, 2012 11:40 AM
More fiber, less processing and therefore less stripped of nutrients.
Edited by thelovelyLIZ On June 3, 2012 11:41 AM
June 3, 2012 11:44 AM
QUOTE:

QUOTE:

I personally don't think it is better. I avoid all pasta, bread and rice. I think nutritionists say that you can eat whole grains/brown rice because they don't want to admit that low carb diets are better than low fat diets after years of saying the opposite smile .

Man, I know... eating 500g+ of carbs has made me SO UNHEALTHY... glad we have people like you to point out the evils of bad nasty bad carbohydrates for us! And low carb is so great because it is IMPOSSIBLE to gain fat while eating tons of crappy high-fat foods... all the low-carbers are so fit, and you NEVER see a bodybuilder-looking person who eats a lot of carbs.

WHARRGARBL


LOL! This.... Off to go eat lots of carbs....flowerforyou
  14203297
June 3, 2012 11:44 AM
FIBER!

more fiber in whole wheat. Your body digests whole wheat better, and slower, keeping you full longer and allowing your body to get more of the good stuff in it.
  8196872
June 3, 2012 11:46 AM
bumping!
June 3, 2012 11:48 AM
QUOTE:

FIBER!

more fiber in whole wheat. Your body digests whole wheat better,


Your body doesn't digest fiber.
June 3, 2012 11:54 AM
Bottom line..eat pasta if you want to....eat ice cream if you want to......eat pizza if you want to...I do

Weight loss = calories out greater than calories in.

eat 5000 cals a day...... burn of 5500....... you will lose weight.

Not sure why everyone has to make this so much harder than it really is.
June 3, 2012 12:05 PM
QUOTE:

QUOTE:

FIBER!

more fiber in whole wheat. Your body digests whole wheat better,


Your body doesn't digest fiber.


Totally! That is one of the benefits of fiber. A feeling of fullness with out nutrients.
June 3, 2012 12:06 PM
QUOTE:

Bottom line..eat pasta if you want to....eat ice cream if you want to......eat pizza if you want to...I do

Weight loss = calories out greater than calories in.

eat 5000 cals a day...... burn of 5500....... you will lose weight.

Not sure why everyone has to make this so much harder than it really is.


What?? You mean there is no silver bullet?? lol
June 3, 2012 12:23 PM
Here's a pretty good lit review from JAMA, a peer-reviewed journal on the relevance of GI on people:
http://jama.jamanetwork.com/article.aspx?volume=287&issue=18&page=2414
  20835238
June 3, 2012 12:25 PM
I can't remember exactly where I read it, but it was from a reputable place, that said eating whole pasta and rice does not have much of a difference. Like you have pointed out, as for bread there's a much bigger difference so it's better to eat wheat than white.
  14407721
June 3, 2012 12:27 PM
its not... its completely overrated unless ur pre-diabetic or a diabetic.
  18466206
June 3, 2012 12:28 PM
For me, the only difference between whole wheat pasta and regular is that I don't much LIKE the whole wheat kind, so I'd be less likely to eat a lot of it. ohwell
June 3, 2012 12:29 PM
Whole wheat pasta, brown rice, and wheat bread leave me feeling much fuller for much longer. I also don't need as big a portion, since it's so filling. Those points plus the fiber make whole grains the healthier option.
Edited by EnchantedEvening On June 3, 2012 12:30 PM
June 3, 2012 12:29 PM
its not that it has a significantly lower gi content, but that overall its healthier and the body processes the sugars in it a little differently (not as quickly). I know my hubbys diabetic nutritionist gave a more complete answer when we asked her about it, but that was about the long and short of it.
  23564149
June 3, 2012 12:29 PM
QUOTE:

Here's a pretty good lit review from JAMA, a peer-reviewed journal on the relevance of GI on people:
http://jama.jamanetwork.com/article.aspx?volume=287&issue=18&page=2414


QUOTE:
Diaz EO et. al. Glycaemic index effects on fuel partitioning in humans. Obes Rev. (2006) 7:219-26.

http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2006.00225.x/full

Summary
The purpose of this review was to examine the role of glycaemic index in fuel partitioning and body composition with emphasis on fat oxidation/storage in humans. This relationship is based on the hypothesis postulating that a higher serum glucose and insulin response induced by high-glycaemic carbohydrates promotes lower fat oxidation and higher fat storage in comparison with low-glycaemic carbohydrates. Thus, high-glycaemic index meals could contribute to the maintenance of excess weight in obese individuals and/or predispose obesity-prone subjects to weight gain. Several studies comparing the effects of meals with contrasting glycaemic carbohydrates for hours, days or weeks have failed to demonstrate any differential effect on fuel partitioning when either substrate oxidation or body composition measurements were performed. Apparently, the glycaemic index-induced serum insulin differences are not sufficient in magnitude and/or duration to modify fuel oxidation.


QUOTE:
Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial

http://www.ajcn.org/content/85/4/1023.abstract?ijkey=57903af923cb2fcdc065ffd37b00a32e22f4c5cf&keytype2=tf_ipsecsha

Conclusions:These findings provide more detailed evidence to suggest that diets differing substantially in glycemic load induce comparable long-term weight loss.


QUOTE:
No effect of a diet with a reduced glycaemic index on satiety, energy intake and body weight in overweight and obese women.

http://www.ncbi.nlm.nih.gov/pubmed/17923862

CONCLUSION:
This study provides no evidence to support an effect of a reduced GI diet on satiety, energy intake or body weight in overweight/obese women. Claims that the GI of the diet per se may have specific effects on body weight may therefore be misleading.

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