Article cover image. Title on the bottom left in a bronish red frame: "White carbohydrates vs wholegrain counterparts!" @Nutrition by Maria Tikka. On the top right there is a pastel pink picture with animated images of brown rice, white rice, a loaf of white bread, a loaf of brown bread, raw and dried white spaghetti and brown spaghetti. The white products and the wholegrain products are on two opposite columns.
Nutrition Topics
April 8, 2022

White carbohydrates and wholegrain counterparts: Decide what’s best for you!

By Maria Tikka ANutr, MMedSci
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If you try to eat healthier or control your weight, you sure have heard that replacing white carbohydrate foods with their wholegrain/ wholewheat counterparts is one of the first changes you should make!

Let’s start by defining “wholewheat”, ‘wholemeal“, “wholegrain” foods and”white” carbohydrates. These terms can be confusing sometimes!

  • Wholegrains include the three parts of wheat, rye, oat, barley or rice seeds: the bran, the germ and the endosperm. Wholegrain Foods are high in wholegrains or made of wholegrains.
  • When wheat seeds are used, the wholegrain product is called “wholewheat”.
  • “Wholemeal” is flour made of wholegrains. Sometimes bread is also labelled as wholemeal instead of wholewheat, since it is made of wholemeal flour. It is basically the same!
  • White counterparts of wholegrain foods (white/refined) occur when the milling process removes the bran and the germ.

It is true that wholegrains are healthy addition to your diet:

  • Wholegrains are overall higher in magnesium, vitamin B complex and other micronutrients comparing to refined carbohydrate foods.
  • Wholegrain foods are sources of fibre and an excellent plant-based source of protein.
  • Eating wholegrains has been associated with a healthier BMI, reduced appetite and a reduced risk of type 2 diabetes comparing to eating refined carbohydrate foods .
  • Recent meta-analyses have shown that a diet rich in wholegrains could reduce the risk of colorectal, colon, esophageal and gastric cancers.

Wholegrains usually have a similar calorie content with their white counterparts. You still need to pay attention to your portion size. Replacing proccesed carbohydrate foods is still a smart choice for your weight management meal plan though.You will probably need a smaller portion to feel full until your next meal thanks to their fibre content and lower glycaemic index!

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Including more wholegrains into your diet doesn’t mean you need to completely avoid white carbohydrate foods:

  • White carbohydrate foods still have useful nutrients. Also, thanks to food fortification refined cereal products are often sources of vitamin and minerals.
  • If you find insoluble fibre in wholewheat products heavy for your gut at the moment, that’s ok. You can still make healthy meals with white carbohydrate counterparts. Other ingredients, cooking methods and what you eat throughout the day are still super important!

Let’s compare the nutritional values of white carbohydrates and wholegrain products for some staple foods:

Wheat Flour

White flour 1/2 cup (62g) Energy (kcal): 220, Protein (g): 7.7, Total fats (g): 0.7, Saturated fat (g): 0.2, Carbohydrates (g): 45, Sugars (g): 0.5, Fibre(g): 2, Glycaemic Index: 70, Glycaemic Load: 31. Wholemeal flour 1/2 cup (62g) Energy (kcal): 212, Protein (g): 7.7, Total fats (g): 1.2, Saturated fat (g): 0.2, Carbohydrates (g): 39, Sugars (g): 0.8, Fibre(g): 6.3, Glycaemic Index: 66, Glycaemic Load: 26
  • Wholemeal flour is a better source of insoluble fibre and it has a medium glycaemic index. That’s why pastries made with wholemeal flour are more likely to make you feel full for longer.
  • In terms of energy, fats and protein content it is not that different from white flour.
White flour 1/2 cup (62g): Magnesium (mg): 16.1 (4% RI), Manganese (mg): 0.42 (21% RI), Iron (mg): 1.2 (9% RI), Vitamin B3 (mg): 2.5 (16% RI), Vitamin B1 (mg): 0.19 (17% RI). Wholemeal flour 1/2 cup (62g): Magnesium (mg): 51 (14% RI), Manganese (mg): 1.2 (62% RI), Iron (mg): 1.5 (11% RI), Vitamin B3 (mg): 4.9 (31% RI), Vitamin B1 (mg): 0.22(20% RI)

Wholemeal flour is significantly higher in magnesium, manganese and vitamin B3.

  • Manganese participates in blood clotting. It is also a cofactor for many enzymes involved in nutrient metabolism, the immune system, bone formation and neutralizing free radicals.
  • Vitamin B3 is a coenzyme in more than 400 reactions of nutrient metabolism and DNA creation and repairing.

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Wheat Bread

White bread 36g (medium slice): Energy (kcal): 80, Protein (g): 3.2, Total fats (g): 0.6, Saturated fat (g): 0.1, Carbohydrates (g): 15, Sugars (g): 1.2, Fibre(g): 0.9, Glycaemic Index: 74, Glycaemic Load: 11.2. Wholewheat bread 6g (medium slice): Energy (kcal): 83, Protein (g): 3.7, Total fats, (g): 0.9, Saturated fat (g): 0.2, Carbohydrates (g): 14, Sugars (g): 1, Fibre(g): 2.5, Glycaemic Index: 71, Glycaemic Load: 9.8

Wholewheat and white bread have a similar energy, protein and total carbohydrate content per slice. Just like wholewheat flour, it is significantly higher in insoluble fibre, it will probably make you feel full sooner.

White bread 36g medium slice: Magnesium (mg): 8.3 (2% RI),Manganese (mg): 0.18 (9% RI), Vitamin B3 (mg): 1.3 (8% RI), Selenium (ug) 2.2 (4% RI). Wholewheat bread 36g medium slice: Magnesium (mg): 23.8 (6% RI), Manganese (mg): 0.63 (32% RI), Vitamin B3 (mg): 2.2 (14% RI), Selenium (ug): 5 (8% RI)

Spaghetti

Nutrient differences between white and wholewheat spaghetti are similar with bread and flour. Wholewheat spaghetti is also a great plant-based source of iron and protein!

White spaghetti 130g boiled (medium portion) Energy (kcal): 186, Protein (g): 6.3, Total fats (g): 0.8, Saturated fat (g): 0.1, Carbohydrates (g): 37, Sugars (g): 1.2, Fibre(g): 2.2, Glycaemic Index: 44, Glycaemic Load: 16.4. Wholewheat spaghetti 130g boiled (medium portion) Energy (kcal): 196, Protein (g): 7.3, Total fats (g): 1.4, Saturated fat (g): 0.2, Carbohydrates (g): 36, Sugars (g): 0, Fibre(g): 5.5, Glycaemic Index: 37, Glycaemic Load: 13.2 @Nutrition by Maria Tikka

Whether you choose white or wholewheat pasta, here are some tips for healthier dishes:

  • Avoid boiling for too long. Al dente pasta have a lower glycaemic index!
  • Another way to reduce the glycaemic index is letting your pasta cool down.
  • Add a low fat protein source (eg. low fat cream cheese or quorn) and homemade sauces with a variety of vegetables.
White spaghetti 130 boiled medium portion: Magnesium (mg): 27.3 (7% RI), Manganese (mg): 0.43(21% RI), Iron (mg): 0.8 (6% RI) ,Vitamin B3 (mg): 2.2(14% RI). Wholewheat spaghetti130g boiled medium portion: Magnesium (mg): 60 (16% RI), Manganese (mg): 1.5(74% RI), Iron (mg): 1.9 (14% RI), Vitamin B3 (mg): 3.9 (24% RI).

Rice

Rice is a great gluten-free starchy carbohydrate for your diet!

  • Wholegrain (brown) rice has a significantly lower Glycaemic index comparing to white rice and is vitamins and minerals.
  • Whether you prefer wholegrain or white rice, the cooking process is very important to control your energy intake. Boiling rice or using a rice cooker are the smartest ways to avoid using oil to prepare it.
  • Remember to eat your rice piping hot and avoid reheating!
White rice long grain 80g (boiled in unsalted water): Energy (kcal): 115, Protein (g): 2.6, Total fats (g): 0.5, Saturated fat (g): 0.1, Carbohydrates (g): 25, Sugars (g): 0, Fibre(g): 0.6, Glycaemic Index: 75, Glycaemic Load: 18.9. Brown Wholegrain rice 80g (boiled in unsalted water): Energy (kcal): 114, Protein (g): 3, Total fats (g): 0.7, Saturated fat (g): 0, Carbohydrates (g): 23, Sugars (g): 0, Fibre(g): 1.2, Glycaemic Index: 55, Glycaemic Load: 13
Macronutrient information for white and brown rice. The energy content is basically the same.
White rice long grain 80g (boiled in unsalted water): Magnesium (mg): 4.8 (1% RI), Manganese (mg): 0.2 (10% RI), Vitamin B1 (mg): 0.04 (4% RI), Vitamin B3 (mg): 1.1 (7% RI). Brown rice wholegrain 80g boiled in unsalted water: Magnesium (mg): 38.4 (10% RI), Manganese (mg): 0.74 (37% RI), Vitamin B1 (mg): 0.09 (8% RI), Vitamin B3 (mg): 2.6 (16% RI).

Cereal/Grains

Fortified cereal can be a valuable source of vitamins and minerals!

  • If you prefer processed cereal, try to avoid chocolate and raisins. They can be particularly high in added sugars and fat.
  • Oats and quinoa are high in soluble fibre and naturally high in magnesium and folate.
  • All bran cereal are high in insoluble fibre and could help with promoting healthy bowel movements.
Energy & Macronutrients per 40g. All-Bran cereal (fortified) Energy (kcal) 126, Protein (g) 4.9, Total fats (g) 1.4, Saturated fats (g) 0.2, Carbohydrates (g) 18, Sugars (g) 7.6, Fibre (g) 9.8, Glycaemic Index 42, Glycaemic Load 7.7. Cornflakes (fortified): Energy (kcal) 146, Protein (g) 2.5, Total fats (g) 0.5, Saturated fats (g) 0, Carbohydrates (g) 33, Sugars (g) 4.7, Fibre (g) 1, Glycaemic Index 93, Glycaemic Load 30.4. Rice cereal, crisp (fortified): Energy (kcal) 148, Protein (g) 2.4, Total fats (g) 0.5, Saturated fats (g) 0, Carbohydrates (g) 33, Sugars (g) 0, Fibre (g) 0.5, Glycaemic Index 81, Glycaemic Load 27.1. Oats: Energy (kcal) 157, Protein (g) 4.7, Total fats (g) 3.2, Saturated fats (g) 0.5, Carbohydrates (g) 26, Sugars (g) 0, Fibre (g) 3.1, Glycaemic Index 57, Glycaemic Load 14.7 Quinoa flakes: Energy (kcal) 158, Protein (g) 4.5, Total fats (g) 2.4, Saturated fats (g) 0.2, Carbohydrates (g) 27, Sugars (g) 1, Fibre (g) 2.8, Glycaemic Index 40, Glycaemic Load 10.9
Cornflakes and rice cereal are low in fibre and have a high glycaemic index. Oats and quinoa can help you feel full for longer. They are not lower in calories though. This is why portion size is so important!

Fortified cereal are sources of vitamin b complex, iron and vitamin D. Especially for those who follow a completely plant-based diet fortified cereal are an important source of vitamin B12, vitamin D and iron.

Micronutrient values per 40g. All-Bran cereal (fortified): Iron (mg): 4.3 (31%RI), Magnesium (mg): 76 (20% RI), Manganese (mg): 2.3 (115% RI), Vitamin D (ug): 1.6 (31% RI), Folate (ug): 80 (40% RI), Vitamin B12 (ug): 0.68 (27% RI), Vitamin B3 (mg): 6.6 (41% RI), Vitamin B6 (mg): 0.52 (37% RI), Vitamin B1 (mg) 0.4 (36% RI). Cornflakes (fortified): Iron (mg): 4.7 (34% RI), Magnesium (mg): 4.8 (1% RI), Manganese (mg): 0.03 (1% RI), Vitamin D (ug): 2 (40% RI), Folate (ug): 80 (40% RI), Vitamin B12 (ug): 1 (40% RI), Vitamin B3 (mg): 6.6 (41% RI), Vitamin B6 (mg): 0.56 (40% RI), Vitamin B1 (mg): 0.44 (40% RI). Rice cereal, crisp (fortified): Iron (mg): 4.4 (31% RI), Magnesium (mg): 16.4 (4% RI), Manganese (mg): 0.34 (17% RI), Vitamin D (ug): 1.8 (37% RI), Folate (ug): 72 (36% RI), Vitamin B12 (ug): 0.72 (29% RI), Vitamin B3 (mg): 6.8 (42%), Vitamin B6 (mg):0.6 (43% RI), Vitamin B1 (mg) : 0.44 (40% RI). Oats: Iron (mg): 1.5 (10% RI), Magnesium (mg): 46 (12% RI), Manganese (mg): 1.5 (73%), Vitamin D (ug): 0, Folate (ug): 12.8 (6% RI), Vitamin B12 (ug):0, Vitamin B3 (mg): 1.4 (9% RI), Vitamin B6 (mg): 0.14 (10% RI), Vitamin B1 (mg): 0.42 (38% RI). Quinoa flakes: Iron (mg): 1.1 (8% RI), Magnesium (mg): 72 (19% RI), Manganese (mg): 1.5 (73% RI), Vitamin D (ug): 0, Folate (ug): 5.6 (3% RI), Vitamin B12 (ug): 0, Vitamin B3 (mg): 1.6 (10% RI), Vitamin B6 (mg): 0.2 (16% RI), Vitamin B1 (mg) : 0.12 (11% RI).
Fortified cornflakes and rice crisp cereal are still low in magnesium comparing to fortified all bran cereal.

References

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Office of Dietary Supplements - Manganese [Internet]. [cited 2022 Apr 16]. Available from: https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
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Summary
White carbohydrates and wholegrain counterparts: Decide what's best for you!
Article Name
White carbohydrates and wholegrain counterparts: Decide what's best for you!
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Tagsfibre fibre foods healthier lifestyle tips nutrition science

About The Author

My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!