Bread vs. Potato: What’s Worse?


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Is bread or potato worse for your health? Watch this video to find out.

0:00 Bread vs. potato: what’s worse?
0:10 Types of potato on the Glycemic index
1:33 Types of bread on the Glycemic index
2:22 How bread and potatoes affect blood sugar levels
3:00 Which is worse?

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.

• 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.

• 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 55, 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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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Thanks for watching. I hope this video helped clear up why bread and potatoes are bad for your health.
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