comparing carbohydrates

Since diets such as Atkins and the South Beach became popular, a widespread anti-carbohydrate movement has been brewing. I think some of this unfounded.

Sure, toss out crisps and cakes. But many starches and grains are quite good for you and help to fill your stomach. Comparing calories is a useful exercise.

carbohydrate	Average serving size	Calories*	Calories per 100 g (3.5 oz)
Potatoes, uncooked	150	112.5	75
Sweet potatoes, uncooked	150	139.5	93
White pasta, uncooked	100 g	352	352
Wheat pasta, uncooked	100 g	315	315
Brown rice, uncooked	50 g	176	352
Bulgur wheat, uncooked	50 g (1.75 oz)	179.5	359
Couscous, uncooked	50 g	182.5	365
Quinoa, uncooked	50 g	270	360
Chickpeas, dry weight, uncooked	50 g	167.5	335
Butter beans, dry weight, uncooked	50 g	145	290
Chickpeas, canned, cooked	¼ can (60 g)	71.5	119
Butter beans, canned, cooked	¼ can (60 g)	59	98

*calories are estimated based on varieties available at a local supermarket and should be used only as a general guideline

Many find it surprising that potatoes are actually LOW in calories. But consider the fact that most people, when eating potatoes, consume much more than one serving, sometimes wolfing down two or three.

Also, whereas brown rice, couscous, and bulgur wheat are often eaten without any extra additives, potatoes – and pasta – often receive a buttery treatment. The calorie amounts listed above refer to the plain carbohydrate in question that is boiled and served.

The overall message in my opinion is clear: carbohydrates are not bad, in fact they are very good. But eat the recommended portion size and refrain from loading the carbohydrates full of fats – instead complement them with vegetables. (They'll be flattered.)