Few nutrients are as maligned as carbohydrates. The theory is that you should avoid pasta, bread and rice to stay healthy and slim. But experts wonder whether avoiding carbohydrates is a wise idea if you want to grow old. However, bread has nourished humans for thousands of years. Rice is one of the most consumed crops in the world. And Italy – the country that eats the most pasta per person – also has the lowest obesity rate in Europe. Both the Mediterranean diet and the diet of the Blue Zones—the longevity hotspots of Japan, Costa Rica, Sardinia, Greece, and California—are high in carbohydrates, not low. So are carbs really the enemy? asks the Sunday magazine The Sunday Times off
“They are essential to our bodies,” says Priya Tew, a specialist at Dietitian UK and spokeswoman for the British Dietetic Association. “Carbohydrates are something we should eat not only every day, but pretty much with every meal.”
Carbohydrates provide the body with an efficient energy source that is essential for the proper functioning of our muscles, brain and all other tissues. “We know from research that when people don’t get enough carbs, or go without carbs for too long, it can impact their thought processes, focus and things like managing their emotions,” says Tew.
The key, of course, is moderation. “Carbohydrates are not necessarily fattening,” says Dr Federica Amati, chief nutritionist at Zoe, the science and nutrition company. “But like all macronutrients that provide energy, when eaten in excess they can lead to weight gain as our bodies try to store excess energy for later.”It’s not just about carbs
It is stupid to reduce a food to one of its components. Pasta is a carbohydrate, but it also contains protein and micronutrients such as vitamin B1, which is essential for breaking down glucose for use as fuel and for a healthy nervous system; vitamin B9, important for healthy cell growth and crucial for pregnant women; and selenium, which supports the immune system and brain.
Pasta
Worried that pasta will make you fat? Research has shown the opposite. A 2023 study by the University of Minnesota found that pasta is “generally not associated with body weight or body composition and may be inversely associated with BMI or abdominal obesity, especially when consumed in the context of a healthy diet.”
This could be due to the unique, compact structure of pasta. It is made from durum wheat, which is dense and difficult for digestive enzymes to break down. “This slower digestion results in a lower glycemic response,” says gut health expert Dr Emily Leeming, “which means blood sugar levels rise more gradually after eating pasta compared to foods such as white bread, rice or mashed potatoes. This can lead to a longer feeling of fullness and energy.”
White or whole wheat? It doesn’t matter
We rarely eat pasta on its own. It’s a great vehicle for a wide variety of nutritious foods, including tomatoes, extra virgin olive oil, garlic and onions, every vegetable you can think of, nuts, herbs, spices, beans and oily fish.
That’s why you don’t have to stress about eating white pasta instead of whole wheat pasta. Although the latter contains more fiber, a balanced pasta meal still provides sufficient fiber, healthy fats and proteins.
Brood
“Not all breads are created equal,” says Chris Young of the Real Bread Campaign, adding that there’s a big difference between what he calls ‘industrial doughs with lots of additives’ and, well, bread.
“Real bread, and by that we just mean additive-free, is a delicious, nutritious part of any meal,” he says.
Sourdough is the best
It has a trendy reputation, but really, “sourdough is just good bread,” says Matthew Jones, the owner of Bread Ahead bakeries. “Modern yeast is relatively new. Fifty or sixty years ago, almost all bread would have been sourdough.”
Studies also suggest that the slow fermentation used in making sourdough makes it easier for the body to access micronutrients in the bread such as iron, calcium, magnesium or zinc.
Our brains need bread
Carbohydrates nourish our gray matter. And it needs a lot of fuel: in 2022, Spanish researchers discovered that the human brain alone accounts for 20-25 percent of the energy we use when our body is at rest. They also noted that “in addition to the high energy demands of the brain, approximately 170 g of glucose per day is required for our brain, kidney medulla, red blood cells and reproductive tissues to function properly.” That, Tew says, is the equivalent of eight to nine slices of bread a day. “It doesn’t have to be bread, but it’s a nice way to show that we need good portions of carbohydrates throughout the day.”
Leeming adds: “When you cut out carbs, your body has to work harder to find other energy sources, which can lead to fatigue, brain fog and irritability.”
Rice
White rice contains fiber (which we all need to eat more of), magnesium and potassium. It is a perfectly healthy part of a good diet and is especially useful for celiac patients as it does not contain gluten.
“In general, whole grains like brown rice are a better option than refined grains like white rice because they contain more fiber,” says Amati. “Whole grains contain more nutrients and are digested more slowly.” You never eat just white rice, right? There is something over it and something to it.
Within the context of a nutritious, balanced meal, white rice is nothing to worry about: eat yours with plenty of vegetables, oily fish and spices such as cumin and turmeric.
Finally
Carbohydrates are not an indulgence, they are vital. “I think it would be quite impossible to stay healthy long-term without carbs,” says Amati. “It would also be incredibly boring and stressful for us and for our gut microbiome.”
A Cheeky Take on Carbs: Are They Really the Enemy?
We often hear it: “Carbs are the devil.” I mean, if they were a person, they’d be the one getting booed off stage at a stand-up gig. But let’s be real for a second—carbohydrates have been sensationally vilified in the health world as if they were the bad guys in a poorly-written soap opera. It’s time to pull back the curtain and see whether carbs are really the villain everyone makes them out to be.
Carb-Phobia: The Misunderstood Nutrient
Experts are questioning if avoiding carbs is genuinely the way to age gracefully. It’s like saying you should avoid love to stay heart-healthy. Have we learned nothing from our friends in Italy—the folks who eat more pasta than a post-reunion American family? They also happen to boast Europe’s lowest obesity rate! And rice isn’t just for feeding your sushi cravings; it’s the most devoured crop on the planet. So, where does that leave our star player in this nutrient showdown?
The Case for Carbs
“Carbohydrates are essential to our bodies,” says Priya Tew, the maestro of healthy eating. She says we should be munching on them daily, practically shoving them into every corner of our plates. Carbs give us the energy to function—think of them as the caffeine boost you need first thing in the morning, only with less jittery side effects.
Here’s where it gets juicy: research shows that when folks skimp on carbs, it doesn’t just impact their beach body—oh no, it messes with their thoughts and emotions too. Yes, that’s right: depriving yourself of carbs can lead to brain fog and irritability. Ever tried to negotiate with a hangry person? Exactly!
Moderation, Darling!
Here’s a plot twist: carbs aren’t inherently fattening. Dr. Federica Amati sheds some light on the notion that moderation is key. “Just like your less-than-stellar buddy from uni, carbs are best enjoyed in controlled doses.” In other words, they only become the bad guy when you overindulge, just like your third glass of wine on a Friday night.
The Pasta Paradox
Worried that pasta will transform you into a Michelin-sized man or woman? Research has shown the exact opposite. A 2023 study from the University of Minnesota revealed that pasta consumption is “generally not associated with body weight or body composition.” Spoiler alert: it might even help you lose that belly! But wait, there’s more! Pasta’s unique structure means it digests more slowly, keeping you feeling fuller longer—no more crabby afternoon slumps!
White vs. Whole Wheat: A Non-Issue
Oh, and let’s settle this once and for all: the world won’t end if you choose white pasta over whole wheat. While whole grain products do have their perks (hi, fiber!), balanced meals featuring white pasta still pack a nutritious punch. Pair it with all your favorite toppings—tomatoes, olive oil, and whatever else makes your taste buds sing! And voilà, you’ve got a masterpiece.
The Bread Renaissance
Now, onto bread: not all bread is created equal. Chris Young from the Real Bread Campaign warms us that industrial dough with shiny additives should be avoided like a bad Tinder date. So what’s our go-to? Real bread—simple, delicious, and guilt-free! And let’s give a round of applause to sourdough, the hipster of the bread world, which brings us micronutrients like iron and calcium after that trendy slow fermentation process.
Brains Need Bread—No, Seriously
Did you know your brain is a hungry little gremlin? In 2022, Spanish researchers figured out it requires about 170g of glucose daily, which translates to approximately eight slices of bread. That’s right! Toss aside the guilt; your brain wants bread! So when you chop carbs from your life, your body struggles and eventually decides to make you more tired and moody than a teenager without their phone.
Rice to the Occasion
And don’t overlook rice—it’s not just a blander cousin to quinoa. White rice contains fiber, magnesium, and some fantastic potassium. It’s like the supporting actor in your meal who’s genuinely got potential! Pair it with vegetables and oily fish, and you have yourself a wholesome dish. Yes, whole grains like brown rice do better in the nutrient department, but within a balanced meal context? White rice can shine just as bright.
Final Thoughts
Carbohydrates aren’t the enemy; they’re the fun-loving, dynamic sidekick in the grand adventure of nutrition. According to Dr. Amati, avoiding carbs long-term isn’t just boring; it’s a ticket to the dreary train of diet misery. So let’s embrace carbs—not as a guilty pleasure but as the vital source of energy they truly are. Here’s to feeling fabulous while actually enjoying our meals. Cheers to carbs—may we continue to meet and share bread!
For more hilarious and eye-opening insights on the world of food, don’t miss the original article featured in The Sunday Times.