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Writer's pictureHarshal
Mar 184 min read

How To Make Better Carbohydrate Choices Using Data And Metrics

Updated: Jun 6

2024 Carbohydrate Source Rankings From Best To Worst (Optimize Diet Using KPIs)


If you like making data-driven decisions, you might have found yourself puzzled while reading nutrition labels. Do you want to improve your health, but wonder what to eat more of and what to eat less of?


Let’s rank sources of carbohydrates.


Here is a custom GPT for you to query this.

Sources of Carbohydrates, with a scatter plot overlay.
Sources of Carbohydrates, with a scatter plot overlay.

The articles in this series:


Goals Of Eating Carbohydrates

Goals:

  1. Delay feelings of hunger

  2. Energy is absorbed better into muscles


Anti-goals:

  1. Consuming calories over one’s calorie target for the day


Tertiary goals:

  1. Spend less money for reaching the goals and against the anti-goals

  2. Spend less time on the same


You can see more of the process for carbohydrates here:


Metrics To Compare Carbohydrates Sources

I ranked protein sources based on:

  • Glycemic Index (GI).

  • Price ($) per 100g of food item


Comparison Of All Carbohydrate Sources

You can see the above on DataWrapper. Here it is in as a ranked list:

  1. Chana  Dal (Lentil) - GI 8, €0.35 per 100g

  2. Barley (Grain) - GI 21, €0.20 per 100g

  3. Gungo Peas (Lentil) - GI 22, €0.30 per 100g

  4. White Peas (Lentil) - GI 22, €0.35 per 100g

  5. Red Chowri (Lentil) - GI 18.4, €0.56 per 100g

  6. Kidney Beans (Rajma) (Lentil) - GI 28, €0.17 per 100g

  7. Masoor Dal (Red Lentil) (Lentil) - GI 25, €0.19 per 100g

  8. Chickpea (Chana dal) (Lentil) - GI 28, €0.35 per 100g

  9. Kala Chana (Lentil) - GI 28, €0.35 per 100g

  10. Masoor (Whole) (Lentil) - GI 25, €0.35 per 100g

  11. Moong (whole) (Lentil) - GI 25, €0.35 per 100g

  12. Toor dal (Pigeon pea) (Lentil) - GI 29, €0.43 per 100g

  13. Black Beans (Lentil) - GI 30, €0.45 per 100g

  14. Moong dal Chilka (Lentil) - GI 29, €0.45 per 100g

  15. Moth Beans (Lentil) - GI 30, €0.48 per 100g

  16. Daria Dal (Lentil) - GI 28, €0.60 per 100g

  17. Moong dal (Green gram) (Lentil) - GI 29, €0.67 per 100g

  18. Black Eye Beans (Lentil) - GI 44, €0.32 per 100g

  19. Freekeh (Durum Wheat) (Grain) - GI 43, €0.35 per 100g

  20. Besan (Other) - GI 35, €0.36 per 100g

  21. Urid Dal Chilka (Lentil) - GI 43, €0.36 per 100g

  22. Urid Dal (Lentil) - GI 43, €0.37 per 100g

  23. Urid (Whole) (Lentil) - GI 43, €0.40 per 100g

  24. Urid Daal Gota (Lentil) - GI 43, €0.40 per 100g

  25. Crushed Wheat (Grain) - GI 41, €0.43 per 100g

  26. Rose Coco Beans (Lentil) - GI 44, €0.60 per 100g

  27. Barnyard Millet (Grain) - GI 42.3, €0.66 per 100g

  28. Butter beans (Lentil) - GI 44, €0.70 per 100g

  29. Fusilli Pasta (Other) - GI 45, €0.13 per 100g

  30. Basmati Rice (White) (Grain) - GI 54, €0.16 per 100g

  31. Banana (Fruit) - GI 51, €0.20 per 100g

  32. Wheat (Grain) - GI 54, €0.25 per 100g

  33. Sona Masoori Rice (Grain) - GI 51, €0.40 per 100g

  34. Foxtail Millet (Grain) - GI 54.35, €0.51 per 100g

  35. Quinoa (Grain) - GI 53, €0.60 per 100g

  36. Ready Brek (Cereal) - GI 51, €0.63 per 100g

  37. Pearl Millet (Bajra) (Grain) - GI 54, €1.42 per 100g

  38. White Sugar (Other) - GI 63, €0.10 per 100g

  39. Brown Rice (Grain) - GI 55, €0.13 per 100g

  40. Sweet Potato (Vegetable) - GI 61, €0.13 per 100g

  41. Brown Bread (Grain) - GI 60, €0.21 per 100g

  42. Sweetcorn Kernel (Vegetable) - GI 55, €0.23 per 100g

  43. Rolled Oats (Cereal) - GI 58, €0.26 per 100g

  44. Sorghum Millet (Grain) - GI 61.2, €0.38 per 100g

  45. Finger Millet (Grain) - GI 61.1, €0.40 per 100g

  46. Ragi (Grain) - GI 61, €0.42 per 100g

  47. Jowar (Grain) - GI 62, €0.44 per 100g

  48. Little Millet (Grain) - GI 64.2, €0.60 per 100g

  49. Proso Millet (Grain) - GI 57.45, €0.60 per 100g

  50. Buckwheat (Grain) - GI 55, €0.60 per 100g

  51. Jasmine Rice (Grain) - GI 60, €0.80 per 100g

  52. Singoda Flour (Other) - GI 60, €1.00 per 100g

  53. White Rice (Grain) - GI 66, €0.10 per 100g

  54. Cream Cracker (Other) - GI 65, €0.18 per 100g

  55. Sooji (Semolina) (Grain) - GI 66, €0.30 per 100g

  56. Sago (Other) - GI 67, €0.40 per 100g

  57. Kodo Millet (Grain) - GI 65.4, €0.50 per 100g

  58. Couscous (Grain) - GI 65, €0.54 per 100g

  59. Maida flour (Grain) - GI 70, €0.55 per 100g

  60. Cheerios (Cereal) - GI 74, €0.79 per 100g

  61. Kellogg's Froot Loop (Cereal) - GI 69, €1.06 per 100g

  62. Potato (Vegetable) - GI 82, €0.10 per 100g

  63. Kellogg's Corn Flakes (Cereal) - GI 93, €0.33 per 100g

  64. White Bread (Grain) - GI 100, €0.11 per 100g


Comparison Of Carbohydrates Per Food Group

Similar comparison but within each group. Because we often will substitute one choice with another within same group. You can see the below on DataWrapper.


Data Sources

CustomGPT Thumbnail
CustomGPT Thumbnail

Here is the custom GPT for you to query this.

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