New Studies Prove Organic and Grass-Fed Are Worth the Price

February 29, 2016 | 

By Dr. Mercola

According to a Consumer Reports cost analysis,1 some organic foods can cost as much as 47 percent more than conventional varieties. The question is, do the benefits of organics outweigh the added expense?

A number of studies2 have confirmed that eating organic reduces your toxic load, as synthetic pesticides are not permitted in organic farming, and it’s a well-established fact that toxic chemicals have the capacity to harm your health.

A 2014 analysis3,4,5,6,7 of 343 studies also found that, in addition to having fewer pesticide residues, organic food crops also have about half the amount of cadmium,8 a toxic metal and a known carcinogen.  More recent research again highlights the benefits of organic foods — such as fewer pesticides and higher amounts of nutrients — confirming there is indeed a difference, and that this difference may very well be worth the added expense if you’re concerned about your health, and the health of our environment.

Organics Have Fewer Pesticides, Higher Amounts of Valuable Nutrients

While conventional and organic fruits and vegetables contain similar levels of many nutrients, there are a few key differences.  

Previous research, such as the meta-analysis studies cited above, have shown that organic fruits and vegetables contain anywhere from 18 to 69 percent more antioxidants than conventionally-grown varieties — many of which have been linked to health benefits and disease prevention in clinical studies.

Antioxidants are a very important part of optimal health, as they can control how fast you age by fighting free radicals. So the fact that organic foods contain far higher levels vouches for the stance that organic foods are healthier in terms of nutrition, in addition to being much lower or free of pesticides. Organic foods also frequently contain higher amounts of vitamins and minerals, and in the case of meat and dairy, higher levels of healthy fatty acids as well. For example:

• A 2010 PLOS ONE study,9 which was partially funded by the USDA, found that organic strawberries were more nutrient-rich than non-organic strawberries
• True organic free-range eggs are more nutritious than commercially raised eggs, typically containing about two-thirds more vitamin A, two times moreomega-3, three times more vitamin E, and as much as seven times more beta carotene10
• Organic milk and meat from cows raised primarily on pasture have also been repeatedly shown to be higher in many nutrients, including vitamin E, beta-carotene, and CLA
Organic milk also contains about 25 percent less omega-6 fats and 62 percent more omega-3 fats than conventional milk11,12

New Research Confirms Clear Health Benefits of Organic Milk and Meat

Most recently, research13,14,15 published in the British Journal of Nutrition found clear differences between organic versus conventional milk16 and meat.17 Said to be the largest study of its kind, the researchers analyzed 196 and 67 studies on milk and meat respectively.

Echoing previous studies, the largest difference in nutritional content was its fatty acid composition, certain essential minerals, and antioxidants. According to Chris Seal, Ph.D. professor of Food and Human Nutrition at Newcastle University:18

“Omega-3s are linked to reductions in cardiovascular disease, improved neurological development and function, and better immune function.

Western European diets are recognized as being too low in these fatty acids and the European Food Safety Authority (EFSA) recommends we should double our intake.

But getting enough in our diet is difficult. Our study suggests thatswitching to organic would go some way towards improving intakes of these important nutrients.” [Emphasis mine]

Grass-Fed Versus Conventional Meat and Milk

According to the review on milk, half a liter (16.9 ounces) of organic full fat milk will provide you with an estimated 39 milligrams (mg) or 16 percent of the recommended daily intake (RDI) of very long-chain (VLC) omega-3 (EPA, DPA, and DHA), compared to 25 mg (11 percent) from conventional milk.

As noted in the study,19 VLC omega-3s have been linked to a number of health benefits, including “improved fetal brain development and function, delayed decline in cognitive function in elderly men and reduced risk of dementia (especially Alzheimer’s disease).”

Organic milk also contains lower levels of omega-6, providing a healthier ratio between the two fatty acids. Compared to conventional milk, organic milk was also found to contain:

• Higher levels of vitamin E
• Higher concentrations of iron
• Higher levels of antioxidant carotenoids
• 40 percent more conjugated linoleic acid  (CLA), which has been found to have a wide array of important health benefits, from fighting cancer to decreasing insulin resistance and improving body composition

Other Factors to Consider With Drinking Milk

While these differences in omega-3 content are indeed significant, the absolute value of mg is relatively low considering there are only about 10 mg long-chain VLC omega 3 per glass of milk. 

It is unwise for most to drink much more milk than that due to the non-fiber carbs, like galactose, that it is in milk. Each cup of milk has 12 grams of non-fiber carbs. While one or two glasses would be fine, drinking four would exceed the recommended amount of non-fiber carbs for most people. Conventional milk was also found to contain 74% more iodine than organic milk, which may be detrimental or beneficial depending on how much iodine you get from other sources.

One-half liter, or just over two cups, of conventional milk provides as much as 88 percent of the RDI of iodine, compared to 53 percent from organic milk. As noted by co-author Gillian Butler:20

“There is a relatively narrow margin between dietary Iodine deficiency (<140 and="" day="" excessive="" g="" intakes=""> 500 µg/day) from our diet which can lead to thyrotoxicoxis … Optimising iodine intake is therefore challenging, since globally there seems to be as much concern about excessive rather than inadequate intake.”

How Your Food Is Grown Matters

Studies such as these drive home the point that HOW food is raised does make a difference. You simply cannot cut corners during production without impacting the quality of the food — and by extension, human health. As noted by co-author Professor Carlo Leifert, who participated in both the 2014 analysis of food crops and the current review of milk and meats:

 “People choose organic milk and meat for three main reasons: improved animal welfare, the positive impacts of organic farming on the environment, and the perceived health benefits ...

Several of these differences stem from organic livestock production and are brought about by differences in production intensity, with outdoor-reared, grass-fed animals producing milk and meat that is consistently higher in desirable fatty acids such as the omega-3s, and lower in fatty acids that can promote heart disease and other chronic diseases ....

We have shown without doubt there are composition differences between organic and conventional food. Taken together, the three studies on crops, meat and milk suggest that a switch to organic fruit, vegetables, meat and dairy products would provide significantly higher amounts of dietary antioxidants and omega-3 fatty acids ...

[T]he fact that there are now several mother and child cohort studies linking organic food consumption to positive health impacts shows why it is important to further investigate the impact of the way we produce our food on human health.”

Research Gives Thumbs Up to Organic Farming

A related study21 published in Nature Plants looked at the benefits of organics versus conventional in terms of four key sustainability metrics. As noted by Time Magazine,22 they found that “organic offers a lot of good that outweighs its sticker shock.”

Co-author John Reganold, Ph.D. a professor of Soil Science and Agroecology at Washington State University, notes that in the 1980s when organic farming first began, very little research existed and many claimed it was too inefficient to feed a growing population.

Today, at least 1,000 studies have looked at the benefits and differences between organic and conventional farming, and the current study analyzed data that have emerged in the past 40 years, with a focus on how organic farming impacts sustainability in terms of:

• Productivity
• Environmental impact
• Economic viability
• Social well-being

Overall, the study found that organic farms are more profitable,23,24 earning farmers anywhere from 22 to 35 percent more than their conventional counterparts, and more environmentally friendly. They also produce equally or more nutritious foods with fewer or no pesticide residues. Organic agriculture also provides unique benefits to the ecosystem, as well as social benefits.

According to Reganold:

“If I had to put it in one sentence, organic agriculture has been able to provide jobs, be profitable, benefit the soil and environment and support social interactions between farmers and consumers. In some ways, there are practices in organic agriculture that really are ideal blueprints for us to look at feeding the world in the future. Organic may even be our best bet to help feed the world in an increasingly volatile climate.”

Organic Farms Fare Better During Droughts, and Use Less Energy

Results vary when it comes to yield. Some farmers report dramatic yield increases after switching to an organic biodynamic system that builds the soil, but in this particular study, they found organic yields tend to be on average 10 to 20 percent lower than conventional. However, organic farms were found to be at a distinct advantage during droughts. As reported by Time:

“Reganold found one scenario where the research shows that organic yields are consistently greater than conventional: during periods of drought. Organic soil is built up with organic material, which can hold onto water, he says. That means that by the time a farmer plants and grows a crop, the plant has access to more water, so yields increase.

For every inch of rainwater soaked up by soil, a plant can produce another 7 to 8 bushels of wheat, Reganold says.

Organic farming typically uses less energy, too. ‘When you look at ecosystem services, organic agriculture really shines,’ he says. ‘The value they bring in areas like biodiversity, pollination, soil quality — if you were to put an economic value on those, and some researchers have, then it more than makes up for the higher price or price premium of organic food.”

Conventional Farming Has Led to Dramatic Decline in Nutrient Content

It’s important to remember that the nutrient content of foods has dramatically declined across the board since the introduction of mechanized farming in 1925. For example, as explained by August Dunning, chief science officer and co-owner of Eco Organics, in order to receive the same amount of iron you used to get from one apple in 1950, by 1998 you had to eat 26 apples.

Other data25 reveal that between 1950 and 1999, levels of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C levels in 43 different vegetables and fruits significantly declined. Another analysis of nutrient data from 1975 to 1997 found that, on average:

• Calcium levels in 12 fresh vegetables dropped 27 percent
• Iron levels dropped 37 percent
• Vitamin A levels dropped 21 percent
• Vitamin C levels declined by 30 percent

Taste has also diminished, although you’d have to be middle-aged to recall that foods used to taste differently. One of the primary reasons food doesn’t taste as good as it used to is related to the deterioration of mineral content. The minerals actually form the compounds that give the fruit or vegetable its flavor. All of these issues go back to the health of the soil in which the food is grown.26

Healthy soils contain a large diversity of microorganisms, and it is these organisms that are responsible for the plant’s nutrient uptake, health, and the stability of the entire ecosystem. The wide-scale adoption of industrial farming practices has decimated soil microbes responsible for transferring these minerals to the plants.

In 2009, the American Association for the Advancement of Science featured a presentation on soil health and its impact on food quality,27,28 concluding that healthy soil indeed leads to higher levels of nutrients in crops. Agricultural chemicals destroy the soil by killing off its microbial inhabitants, and this destructive trend is perhaps one of the most important factors when considering the value and necessity of organic farming.

If we do not change, we will eventually reach a point of no return, where soils will be too depleted to grow food. And then what will we do? Conventional may be more efficient, and may provide somewhat greater yields in some cases, but in the long term it’s unsustainable. Estimates suggest we have only about 55 to 60 years’ worth of productive topsoil left!29

Other Benefits of Organic Pastured Meat and Eggs

Your best bet for finding healthy food is to grow your own. If that is not possible then connect with a local farmer that raises crops and animals according to organic standards. In the case of eggs, what you’re looking for is eggs from pastured, free-range hens. The Cornucopia Institute’s egg report and organic egg scorecard ranks 136 egg producers according to 28 organic criteria.

Regarding meat, keep in mind that organic grass-fed and grass-finished meats have other nutritional benefits beyond being higher in healthy fats; they’re also free of antibiotics and other drugs used in concentrated animal feeding operations (CAFOs). With antibiotic-resistant disease being a major public health hazard, buying organic meats is an important consideration in more ways than one.

Unless labeled as grass-fed, virtually all the meat you buy in the grocery store is CAFO beef, and tests have revealed that nearly half of the meat sold in U.S. stores is contaminated with pathogenic bacteria — including antibiotic-resistant strains. Grass-fed beef is not associated with this high frequency of contamination, and their living conditions have everything to do with this improved safety.

Sustainable Food Sources

In the U.S., the following organizations can help you locate farm-fresh foods, including grass-fed meat, dairy, free-range eggs, and fresh organic produce:

Weston A. Price Foundation	Weston A. Price has local chapters in most states, and many of them are connected with buying clubs in which you can easily purchase organic foods, including grass fed raw dairy products like milk and butter.
Grassfed Exchange	The Grassfed Exchange has a listing of producers selling organic and grass-fed meats across the U.S.
Local Harvest	This website will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce, grass-fed meats, and many other goodies.
Farmers' Markets	A national listing of farmers' markets.
Eat Well Guide: Wholesome Food from Healthy Animals	The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
Community Involved in Sustaining Agriculture (CISA)	CISA is dedicated to sustaining agriculture and promoting the products of small farms.
FoodRoutes	The FoodRoutes "Find Good Food" map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.
The Cornucopia Institute	The Cornucopia Institute maintains web-based tools rating all certified organic brands of eggs, dairy products, and other commodities, based on their ethical sourcing and authentic farming practices separating CAFO "organic" production from authentic organic practices.

All About Aloe

All About Aloe

The ins and outs of how and why to use aloe

Written By:
Kennia Joseph

View more articles in:

• Features

These days, you can find aloe vera in everything from lotions to shampoos. But, there are more applications for aloe than just topical use. Studies have shown that aloe can be used to benefit many aspects of one’s health, including detoxification, blood glucose support and digestive health.
In fact, aloe is said to contain 200 active components such as polysaccharides, vitamins, enzymes and minerals that “work harmoniously together to support overall health,” according to one industry company (1).

Digestive Health

The idea that aloe supports “digestive health” sounds broad, but shoppers may be interested to know that there are very specific reasons people buy aloe, including support for occasional constipation and overall digestive balance (2).

It should be noted that one reason for the laxative effect may be aloe’s aloin content, which can be harmful when consumed in large doses. Therefore, responsible companies filter it out and only include very low, safe levels of aloin that help support digestive regularity (1).

Studies have pointed to other benefits for gastrointestinal health thanks to its polysaccharides. These components may support a healthy pH in the stomach, and create an ideal environment for the growth of normal, healthy bacteria (1). Some say aloe’s ability to help maintain normal pH balance may also benefit those with occasional heartburn and indigestion (1).

While aloe cannot cure, treat or prevent any disease, some studies link aloe to support for gastrointestinal conditions and inflammation balance. One seminal study from 1963 suggested that when given to patients with peptide ulcers, aloe was helpful (3). More recently, a 2014 study combined aloe with ellagic acid (found in many fruits and nuts) and showed a positive effect on patients with ulcers.

Ranade et al., state: “In vivo studies showed that a combination of ellagic acid and Aloe vera gave 75% ulcer inhibition in comparison to 57% ulcer inhibition in the group which was administered with ellagic acid alone” (4).

In addition to its gastrointestinal use, aloe has been known to aid in detoxification and encourage the absorption of certain vitamins. A 2010 study, for instance, found that aloe promotes the absorption of vitamins E and C. The study included 18 patients that took either 500 mg of ascorbic acid or 420 mg of vitamin E alone or with 2 oz of aloe (whole leaf extract or inner fillet gel). After consumption, several blood samples were taken and the groups then switched regimens (5).

In the end, “Only Aloe Gel caused a significant increase in plasma ascorbate after 8 and 24 h….Only the aloes produced a significant increase in plasma tocopherol after 6 and 8 hours” (5). The authors add, “The results indicate that the Aloes improve the absorption of both vitamins C and E. The absorption is slower and the vitamins last longer in the plasma with the Aloes” (5).

Aloe’s support of nutrient absorption is one reason why some people believe in aloe for immune health.

Blood Glucose

Moving beyond digestive heath, preliminary research suggests that aloe vera intake can help support balanced, normal blood glucose levels.

In a 2009 study involving 15 type-2 diabetics, high molecular-weight fractions of aloe vera offered a “significant decrease in blood glucose level sustained for six weeks [from] the start of the study” (6).

A 2015 double-blind, randomized, controlled trial explored the effects of aloe on 72 prediabetic patients. Patients were administered capsules of aloe vera twice a day (doses of 300 mg or 500 mg) or a placebo. Fasting blood glucose (no food after eight hours) and hemoglobin plasma and lipid levels in the blood were assessed at baseline, four weeks and eight weeks (7).

Those taking 300 mg of aloe vera had a significant decrease in  fasting blood glucose levels after four weeks, whereas the placebo group did not. This 300-mg group also experienced decreased HbA1C, total cholesterol and LDL cholesterol levels after eight weeks, plus an increase in HDL cholesterol levels.

Make sure to tell shoppers interested in taking aloe, especially those under a physician’s care for blood sugar-related issues, to discuss the option with their doctor before adding aloe to their supplement regimens. WF

References
1. Lily of the Desert, www.lilyofthedesert.com, accessed 11/20/15.
2. Mayo Clinic, “Aloe (Aloe vera),” www.mayoclinic.org/drugs-supplements/aloe/background/hrb-20058665, accessed 11/20/15.
3. J.J. Blitz, J.W. Smith and J.R. Gerard, “Aloe Vera Gel In Peptic Ulcer Therapy: Preliminary Report,”
J. Am. Osteopath. Assoc. 62: 731–735 (1963).
4. A.N. Ranade, N.S. Ranpise and C. Ramesh, “Exploring the Potential of Gastro Retentive Dosage Form in Delivery of Ellagic Acid and Aloe Vera Gel Powder for Treatment of Gastric Ulcers,” Curr. Drug Deliv. 11 (2), 287–297 (2014).
5. J.A. Vinson, H. Al Kharrat and L. Andreoli, “Effect of Aloe vera Preparations on the Human Bioavailability of Vitamins C and E,” Phytomedicine 12 (10), 760–765 (2005).
6. A. Yagi, “Possible Hypoglycemic Effect of Aloe Vera L. High Molecular Weight Fractions on Type 2 Diabetic Patients,” Saudi Pharm J. 17 (3), 209–215 (2009).
7. S. Alinejad-Mofrad et al., “Improvement of Glucose and Lipid Profile Status with Aloe Vera in Pre-Diabetic Subjects: A Randomized Controlled-Trial,” J. Diabetes Metab. Disord. 14, 22 (2015).

Published in WholeFoods Magazine January 2016

Top 10 Cholesterol Lowering Foods AND WHAT to AVOID !

Top 10 Cholesterol Lowering Foods

Cholesterol is a steroid lipid (fat) found in the blood and is necessary for proper functioning of cell membranes. Our bodies already manufacture all the cholesterol we need, so it is not necessary to consume more. High levels of cholesterol have been shown to increase the risk of heart disease and stroke. Cholesterol lowering foods should be incorporated into everyone's diet for optimal health. The percentages by which these foods lower cholesterol reflect people who have high levels of cholesterol greater than 200 mg/dL, and therefore have been diagnosed with hypercholesterolemia. Different diets, lifestyles, and foods will work differently for different people.  Cholesterol lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower "bad" LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.

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#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction:18%^1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs people on a diet higher in saturated fat.¹

#2: Bran (Oat, Rice)
Cholesterol Reduction:7-14%^3-5
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers

#3: Flax Seeds
Cholesterol Reduction:8-14%^6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,⁶and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).⁷ In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal. 

#4: Garlic
Cholesterol Reduction:9-12%^8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.^8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches. Click to see complete nutrition facts for Raw Garlic.

                               #5: Almonds
Cholesterol Reduction:7-10%^10-12
Several studes report that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction.¹¹ As almonds are a high calorie food, it is not recommended that you eat more than half a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal. 

#6: Lycopene Foods
Cholesterol Reduction:0-17%^13,14
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction^13,14 while other studies find no difference.^15,16 Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.

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#7: Walnuts and Pistachios
Cholesterol Reduction:10%^17-21
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is esepcially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of total caloric intake is necessary to achieve the cholesterol lowering benefits.¹⁹ 

#8: Whole Barley
Cholesterol Reduction:7-10%^22,23
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products.²² Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley. 

#9: Dark Chocolate and Plant Sterols
Cholesterol Reduction:2-5%^24,25
The plant sterols and cocoa flavanols in dark non-milkchocolate have been shown to reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%.²⁵ However, this reduction is largley due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol. 

#10: Green Tea
Cholesterol Reduction:2-5%²⁶
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as green tea can lower cholesterol by 2-5%.²⁶Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.

Carbohydrates are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilization, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include dried fruit, cereals, crackers, cakes, flours, jams, preserves, bread products, and potato products. Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt. 

Below is a list of foods highest in carbohydrates, for more see the extended list of carb rich foods to AVOID. For more healthy high carbohydrate choices see the list of healthy high carb foods.

AVOID !

#1: Sugars, Syrups & Sweeteners (Granulated Sugar)

Carbohydrate 100g	Per teaspoon (4g)	Percent Carbohydrate
100g	4g	100%

Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per teaspoon): Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown Sugar (2.9g), and Maple Syrup (2.7g). 

#2: Candies (Jelly Gumdrops)

Carbohydrate 100g	Per 10 candies (36g)	Percent Carbohydrate
98.9g	35.6g	99%

Other Candies High in Carbohydrate (Grams per 10 candies): Almond Nougat (129g), Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops (44g), Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans (26.2g), Sugarless Chewing Gum (19g), and Skittles (10g). 

#3: Dried Fruit (Dried Apples)

Carbohydrate 100g	Per cup (60g)	Percent Carbohydrate
93.5g	56.1g	94%

Other Dried Fruit High in Carbohydrate (Grams per cup):Dried Cherries (128.8g), Dried Blueberries, sweetened (128g), Prunes (117.6g), Raisins (115.3g), Dates (110.3g), Cranberries (98.7g), Dried Apricots (98.6), Dried Peaches (96.5g), Figs (95.2g), and Dried Bananas (88.3g). 

#4: Cereals (Frosted Rice Crispies)

Carbohydrate 100g	In a 3/4 cup (30g)	Percent Carbohydrate
91.3g	27.4g	91%

Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA Serving)): Crispy Rice (28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes (26.8g), Reduced-Sugar Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g), Marshmallow Froot Loops & Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow (25.1g), Golden Crisp & Fruity Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks (23.9g), Bran Flakes (23.8g), and Fruit & Nut Muesli (23.3g). .

#5: Snacks (Fat-Free Potato Chips)

Carbohydrate 100g	Per ounce (28g)	Percent Carbohydrate
83.8g	23.5g	84%

Other Snacks High in Carbohydrate (Grams per 2 cakes/crackers): Rye Wafers (17.6g), Rye Crispbreads (16.4g), Corn Cakes (15g), Brown Rice Cakes (14.7g), Multigrain Rice Cakes & Buckwheat Rice Cakes (14.4g), Fat-Free Saltines (8.2g). Grams per ounce: Pretzels (22.8g), Unsalted & Low-Fat Tortilla Chips (22.4g), Popcorn (21.8g). 

#6: Cookies & Cakes (Fortune Cookes)

Carbohydrate 100g	Per cookie (8g)	Percent Carbohydrate
84g	6.7g	84%

Other Cookies & Cakes High in Carbohydrate (Grams per ounce): Fudge Cake Cookies (21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g), Gingersnaps (21.5g), Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter Cookies (20.8g), Vanilla Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g). (Grams per piece or slice): Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g), Low-Fat Cake Snacks (19.6g), and Fat-Free Devil’s Food Cake (11.9g). 

#7: Flour (Rice Flour)

Carbohydrate 100g	Per cup (158g)	Percent Carbohydrate
80.1g	126.6g	80%

Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), Barley Malt Flour (126.8g), Brown Rice Flour (120.8g), Barley Flour (110.3g), Wheat Flour (95.4g), Yellow Corn Flour (89.9g), Dark Rye (87.8g), Millet Flour (86.9g), Whole-Grain Wheat Flour (86.4g), Buckwheat Flour (84.7g), Light Rye (78.2g), Medium Rye (76.9g), Oat Flour (68.3g), and Chickpea Flour (53.2g). 

#8: Jams & Preserves 

Carbohydrate 100g	Per tablespoon (20g)	Percent Carbohydrate
68.9g	13.8g	69%

Other Jams & Preserves High in Carbohydrate (Grams per tablespoon):Marmalade (13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g). Click to see complete nutrition facts.

#9: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)

Carbohydrate 100g	Per bagel (99g)	Percent Carbohydrate
59.3g	58.7g	59%

Other Breads, Toast, Bagels & Pizzas High in Carbohydrate (Grams per slice/piece): Deep Dish Cheese Pizza (39.5g), Pan-Dulce (35.5g), Whole-Wheat Pita (35.2g), Pita Bread (33.4g), Thin-Crust Cheese Pizza (27g), Whole-Wheat English Muffin, toasted (26.9g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), White Bread, toasted (14.7g), Wheat Bread (14.3g), Wheat Germ Bread (13.5g), Whole-Wheat Bread, toasted (12.8g), . 

#10: Potatoes (Hash Browns)

Carbohydrate 100g	Per cup (156g)	Percent Carbohydrate
35.1g	54.8g	35%

Other Potato Products High in Carbohydrate (Grams per serving): Whole Baked Potato (36.6g), One 3.5oz (100g) piece of Candied Sweet Potato (33.7g), 10 French Fries (21.2g), 1 Medium Potato Pancake