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Comment by balfirevic | Hacker News Reader

> some exceptions for pasta, bread etc - use whole grain

Why should we use whole grain? They have more nutrients, but if your nutrient needs are met from other ingredients, what are the benefits of whole grain?

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It's outdated advice. The GI difference between white and whole wheat bread is negligible. It's also virtually impossible to find affordable, off-the-shelf bread loaves that don't have added sugar (in the US), it's ridiculous. The solution is to reduce/eliminate processed carb consumption.

Can't get off bread? At the very least, get a bread machine and make your own.

> It's also virtually impossible to find affordable, off-the-shelf bread loaves that don't have added sugar (in the US), it's ridiculous.

I'm not sure this is the case if you look. I live in the upper Midwest and we have many options to buy fresh (daily baked) at many locations around my metro. I just looked at their nutrition guide [0] for their breads and most of the standard, non-dessert breads (except "white") don't have added sugar and only a handful of whole ingredients.

I look at most labels these days and don't buy bread used for sandwiches or toast with sugar. I can't remember the last time I had an issue finding something. As for price I guess that's subjective but I don't find those breads much more expensive in general.

[0] http://breadsmithmn.com/nutrition.html

As a note, "sugar" isn't the only added sugar ingredient you'll find in bread, or really any packaged food. For instance, I read through the nutrition guide for Breadsmith's breads and rolls, 28 of their 44 offerings have some form of an added sugar (see: malt syrup, honey, granulated sugar, molasses). I wouldn't qualify that as "most" although it's certainly not slim pickings overall.

The label may not say "sugar" but it can be there in many different ways. See https://www.healthline.com/nutrition/56-different-names-for-..., one of the first results I came across that only lists a fraction of the possibilities.

Or find a grocer who sells 'pizza' dough which only contains flour, water, salt and yeast and make baguettes with that.

Though, I agree that one should make their own, it's really enjoyable.

Bread

500g flour 300g lukewarm water 10g salt 7g yeast

Put into large bowl. Mix. Cover. Wait 30 minutes. Knead. Cover. Wait 60-120 minutes. Knead. Shape. Wait 60-120 minutes. Preheat to 250C. Bake for 20 minutes. Let cool.

Total working time: about 20 minutes

For anyone not experienced with these steps, 20 minutes is really disingenuous. It'll be closer to an hour and even that is optimistic.

More nutrients is a big benefit, but there's also more fiber and lower glycemic index.

Fibers. They are good for your digestive system, and make you feel full for longer. So less craving for snacking.

Get your fiber from vegetables.

If it's naturally occurring in a food, and not in pill form, whats the difference between oat fiber and say, celery fiber?

I believe that in general(, the more fibre you get whilst eating the better. So sure if you are getting most of your fibre during other meals and are about to eat a sandwich. It is better to also have fibre during that eating session.

As with anything it is just general, but less processed / higher fibre / whole grain food is better and (subjectively) much tastier. After only eating higher whole grain food, going back to the more processed version, you realise just how lacking it is (opinion)

Get your fiber from a well-balanced diet.

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