Carbohydrates

Naughty or nice? Carbs

Depending on who you ask, carbs can make you fat and hinder your weight loss attempts. Should you really believe everything you've heard about pasta and potatoes?

Is pasta fattening and will it make me bloated?

Pasta is often regarded with suspicion because it’s made from highly processed white flour, which is blamed for bloating and weight-gain. But we need carbohydrates – they’re our main source of energy. Whole grain pasta is better than white pasta because it has two-and-a-half times more fibre and is higher in a number of vitamins and minerals. But don’t feel guilty when you use white pasta – it’s a filling, satisfying food.

Remember, however, pasta is only the carbohydrate portion of your meal, so it should only fill a quarter of your dinner plate.

Our verdict: Pasta is an ideal ‘carrier’ for a vegetable-laden meal, whether it’s a tomato-based sauce or as a pasta salad. There’s no need to avoid pasta unless you’ve been diagnosed with a wheat allergy or coeliac disease. We recommend you include whole grain pasta in your diet but avoid high-fat, creamy pasta sauces.

Will potatoes make me fat?

Potatoes are said to be fattening and have a high GI (glycaemic index), making them unhealthy. But the potato doesn’t deserve such bad press. A decent-sized potato (150g) contains less than 0.3g of fat. The only way it gets a higher fat amount is when it’s added. Don’t fry potatoes or serve them with lashings of butter to have a low-fat food. Potatoes do have a relatively high GI, but have a small portion and then you don’t need to worry about their glycaemic impact.

Our verdict: Potatoes are good food, so include them in your 5+ a day of fruit and vegetables. Try red or yellow varieties for more antioxidants, and never waste the peel – that’s where lots of nutrients are. Small potatoes are even better as they have more peel by weight. Serve a fist-size portion for moderate glycaemic impact. If you need a topping to add interest, try a dollop of low-fat plain yoghurt or a spicy salsa.

http://www.healthyfood.co.nz/articles/searchcategories?vocabulary_name=hfm.categories.foodandnutrients&catalog_index=foodandnutrients_categories&vocabulary_term=carbohydrates