Low-carb diets have been popular for years, but Dr Xand van Tulleken warns that the colour of your carbs matters too—and it's the beige ones you should watch out for. In a new BBC programme, he explores how starchy foods like bread, pasta, and potatoes can be harmful when eaten in excess.
Dr Faisal Maassarani, a GP in Kirkby, Merseyside, is leading a mission to help his patients reduce their carb intake. Working in one of the UK's poorest regions, he faces challenges such as high unemployment, obesity, and low education levels. He assembled seven overweight patients with conditions like type 2 diabetes and high cholesterol, and enlisted chefs to show them healthy, affordable meals.
Carbs are categorised into three types: beige (starchy foods like bread and pasta), white (sugary foods like sweets and fizzy drinks), and green (fibre-rich fruits and vegetables). Beige and white carbs break down into glucose, which is stored as fat if consumed in excess. Green carbs, however, keep you full, slow digestion, and provide essential vitamins and minerals.
Resistant starch, found in lentils, beans, and unprocessed whole grains, is also beneficial. It feeds gut bacteria, linked to physical and mental health benefits. Interestingly, reheating starches like pasta can increase their resistant starch content, making them healthier.
After two weeks, all seven patients had switched to more green carbs, reporting no hunger or inconvenience. Their health improved dramatically: diabetics saw better blood sugar levels, with one patient achieving partial remission after 17 years with the condition.
