Potatoes, pasta, bread and rice all convert to sugar in the body and, to the body, sugar is poison! They might be dressed up in fancy packaging, and often carry labels with misleading health benefits, but we need to realise our body was never designed to consume them. Whether they are simple or complex, all CARBS are still eventually turned into sugar by our body. The complex ones just take a little longer. Every time we eat any CARBS, complex or not, we are eating sugar. Too much sugar makes us fat, and will eventually lead to a whole host of problems, illnesses and diseases.


Serving Size grams 180
Teaspoons of table sugar equivalent 6.7
Glycemic Index 38
Glycemic Load 18.2
Potential GI Range 38±3
Energy (kcal) 329
Energy (kJ) 1400
Water (g) 9.5
Starch (g) 64.4
Total sugars (g) 3.9
Glucose (g) 0.4
Fructose (g) 0.4
Sucrose (g) 0.5
Maltose (g) 2.6
Lactose (g) 0
Protein (g) 12.6
Protein (g)/100kcal 3.8
Protein % of calories 15.3
Carbohydrate (g) 68.3
Carbohydrate (g)/100kcal 20.8
Carb % of calories 83
Fat (g) 2.5
Fat (g)/100kcal 0.8
Fat % of calories 6.8
Satd FA /100g fd (g) 0.4
Mono FA /100g food (g) 0.3
Poly FA /100g food (g) 1.1
Trans FAs /100g food (g) 0
Sodium (mg) 817
Potassium (mg) 202
Calcium (mg) 31
Magnesium (mg) 30
Phosphorus (mg) 120
Iron (mg) 2
Copper (mg) 0.2
Zinc (mg) 0.9
Chloride (mg) 1140
Manganese (mg) 0.6
Selenium (µg) 6
Iodine (µg) 0
Vitamin D (µg) 0
Vitamin E (mg) 0.2
Thiamin (mg) 0.1
Riboflavin (mg) 0
Niacin (mg) 1.5
Tryptophan/60 (mg) 2.1
Niacin equivalent (mg) 3.6
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 21
Pantothenate (mg) 0.6
Biotin (µg) 2
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 8.1
AOAC fibre (g) 11.7
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 0
Retinol Equivalent (µg) 0