Three of Britain's most commonly eaten foods—bread, pasta and rice—are frequently condemned for their carbohydrate levels and supposed 'empty calories', prompting many to eliminate them from their diets entirely. Yet food experts have revealed that these staples can form part of a balanced diet, with one being a dietary cornerstone in Italy, the European country with the lowest obesity rate.
Carbohydrates not inherently fattening
The idea that bread, pasta and rice should be shunned because of their carbohydrate content has become widespread. The thinking goes that these carbs trigger a spike in blood sugar and transform into sugar inside the body, resulting in weight gain. However, Dr Federica Amati, head nutritionist at science and nutrition company Zoe, told The Sunday Times: 'Carbs are not inherently fattening. But like any macronutrient that provides energy, when eaten in excess they can lead to weight gain as our body looks to store any excess energy for later.'
Pasta study shows inverse link to obesity
The Sunday Times highlighted a 2023 study from the University of Minnesota, which indicates that pasta might not be the dietary culprit it was previously believed to be. The research shows that pasta is 'generally not associated with body weight or body composition and may be inversely associated with BMI or abdominal obesity, particularly when consumed in the context of a healthy dietary pattern'. Italy, which consumes more pasta than any other nation, has Europe's lowest obesity rates.
Digestion and blood sugar benefits
Gut health specialist Dr Emily Leeming explained to the publication that pasta's structure means it is digested more gradually, resulting in a slower rise in blood sugar levels after eating—a mechanism that benefits overall wellbeing. Dr Leeming also cautioned against eliminating carbohydrates, stating: 'When you cut carbs out, your body has to work harder to find other energy sources, which can lead to fatigue, brain fog and irritability.'
Bread quality matters
While bread frequently receives criticism, its nutritional value varies considerably. As an everyday staple, it offers convenience and affordability, but numerous mass-market options are heavily processed, packed with chemically and industrially manufactured ingredients that damage health. Conversely, traditional bread-making techniques, like those employed for sourdough, use only a handful of ingredients without chemical additives, rendering them a more nutritious option for a well-rounded diet.
Pairing foods for maximum benefit
The secret to maximising the benefits of foods such as pasta, bread and rice is to be conscious of what you pair them with. For instance, a pasta dish packed with cauliflower, walnuts, and mushrooms or one that brings together broccoli, chickpeas, and anchovies will create a nourishing and balanced meal free from ultra-processed foods. Similarly, enjoying avocado topped with nuts and seeds on a slice of sourdough toast is a healthy meal, not an unhealthy one.
Dr Amati, speaking to The Sunday Times, said: 'I think it would be pretty impossible to stay healthy in the long term with no carbs at all,' adding, 'It would also be incredibly boring and stressful for us and for our gut microbiome.'
