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The 5 Naked Food Swap Series; White Refined Carbohydrates vs. Whole Grain Carbohydrates

Don’t get me wrong, I love a good freshly baked loaf of crusty French bread, but 9/10 I choose a whole grain, organic and sprouted loaf. I really enjoy the texture and taste of seedy bread.

White bread and baked products are made from refined white flour, which is no bueno for our digestive system, energy levels and really provide no benefit (other than sometimes you just need a good cinnamon bun). Refined carbohydrates have little to no fibre as the processing they go through removes this. Because of this, it acts like sugar in the body, spiking blood sugar and having energy levels go all over the place. Having this constant up and down of high and low blood sugar can tax the liver and we really need that to be functioning at its best because it's our main detoxifying organ. Also, conventional wheat crops are very heavily sprayed with herbicides, pesticides and fungicides. Why not avoid those if you can?

Some people are so accustomed to white bread products that anything whole grain tastes “funny” to them, (probably the same when I eat white sliced bread, it tastes off to me) but I promise, give it a chance and you’ll love it! It’s so much heartier and filling. Whole grain products are full of fibre which is essential for regulating blood sugar thus stabilizing energy. Because they digest slower in the body due to it being a whole food, it’s going to keep you full for a longer period of time. When possible, I suggest choosing organic grains. This is going to ensure that they’re free from chemicals like herbicides, pesticides and fungicides. Also look for grains that have been sprouted. This process makes it easier digestion and allows for better absorption.


Balance is key. Don’t think you can’t have white bread or a pastry ever again, but for your regular day to day, choose whole grain, organic and sprouted when possible.

A super easy switch it choosing organic, sprouted whole grain rice (that's a mouth full) instead of conventional white rice. Funny story, I've always been awful at making any kind of rice. It's never fluffy and always come out goopy and sticky. Recently, my boyfriend was looking up how to properly cook brown rice. He found that you're actually supposed to cook it like pasta, adding way too much water and then draining it when it's done. Mind. Blown. Now my rice always comes out perfect and fluffy. (Thanks babe)

Pictured I have one of my favourite stir fry's. Here's the recipe so you can make it too!

Honey Sriracha Stir Fry

(Serves ~4-5)



· ¼ cup raw honey

· ¼ cup tamari

· 3 tsp sriracha

· 2-3 tbsp freshly grated ginger

· 5 cloves of minced garlic

· 2 tsp cornstarch

Stir Fry;

· 2 celery stalks, sliced

· 2 carrots, sliced

· 2 bell peppers, sliced

· 2 cups chopped broccoli

· 1 onion, sliced

· 1 cup green beans, cut in half

· 2 tbsp avocado or coconut oil


1. Combine all sauce ingredients in a bowl and set aside.

2. In a large skillet or wok over medium-high heat, add in oil and let melt.

3. Add in onion and cook for 3-4 minutes, stirring often.

4. Add in the rest of the veggies and cook for 5-7 minutes.

5. Add sauce, stir until everything is coated and sauce has thickened.

6. Cook until veggies are to your desired doneness.

7. Can be served on its own, over brown rice or quinoa.


-xo Samantha


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