In this video, we’re going to talk about bread and potatoes. Which of these is worse in your diet? Let’s take a look at potatoes by evaluating where they’re at on the glycemic index. The glycemic index is used to measure how much a particular type of food affects your blood sugar levels. The higher on the index a food it, the worse it is for your blood sugar levels. Potato • Instant potato: 97 (close to pure glucose) • Baked potato: 84 • Boiled potato: 82 • Raw potato: Very low As you can see, over-processing or cooking potatoes makes them bad for you. You could eat as many raw potatoes, and you won’t have a problem. However, cooking them breaks down the starch and makes them extremely high on the glycemic index. Even sweet potatoes are high on the glycemic index. They have 3x more sugar than regular potatoes. Now let’s take a look at the glycemic index of bread. Bread • Whole wheat bread: 74 • White bread: 74 As you can see, whole wheat and white bread are both the same on the glycemic index. They are also lower than cooked potatoes. However, bread often contains harmful substances, including: • Bleach – this lowers your level of vitamin E • Phytate – this reduces your zinc levels • Gluten – this causes gut inflammation Bread causes a delayed spike of insulin and blood sugar levels. It can often take 2-3 hours before you see a blood sugar spike. You get an instant spike of blood sugar levels with potatoes. The average American consumes 53 lbs of bread every year. The question is, which is worse: bread or potatoes? Well, they are both bad in their own way. Potatoes will cause more instant blood sugar issues, and bread will cause more inflammation and nutrient deficiencies. Dr. Eric Berg DC Bio: Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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