For years, we’ve been told that cutting carbs is the secret to staying slim and healthy. But look around the world—places where people live the longest, like Italy and Japan, eat plenty of carbohydrates. Italy has the lowest obesity rate in Europe despite eating the most pasta. In Japan, rice is served at every meal. The Mediterranean diet includes bread daily. So why are we being told to avoid these foods?
Carbs: Misunderstood but Essential
The truth is that carbohydrates are among the most misunderstood nutrients. They’re not just fuel but essential for both body and mind. When you don’t eat enough carbs, it affects your thinking, focus, and mood. Your brain needs about 170g of glucose daily to function properly—equivalent to eight or nine slices of bread worth of energy.
Pasta: Not the Enemy
Let’s talk about pasta, since it gets such a bad rap. Yes, it’s a carbohydrate, but it’s much more than that. Good quality pasta made from durum wheat contains protein, B vitamins that support your nervous system, and selenium for immunity. The compact shape of pasta means it takes longer to digest, giving you steady energy without spiking your blood sugar. That’s probably why pasta eaters tend to be leaner.
Leftover Pasta: A Healthy Bonus
Here’s a great tip—leftover pasta is actually better for you. When you cook and then cool pasta, the structure changes to become “resistant starch,” which acts like fibre in your body. This feeds the good bacteria in your gut. Reheat it the next day, and it becomes even more resistant to digestion. So spaghetti bolognese tastes even better, knowing it’s doing you good.
Bread: Choose Real, Not Processed
Now let’s talk bread—real bread, not the plastic-wrapped, additive-laden stuff. Proper bread made with just flour, water, salt, and yeast is an entirely different food. Sourdough is best of all. The long fermentation process makes the nutrients in bread easier to absorb and gives it a lower glycaemic index. Your body can better access the iron, calcium, and magnesium in properly made bread.
Rice: White vs Brown, and Beyond
Rice often gets caught up in the whole “white vs brown” debate, but the truth is more nuanced. Yes, brown rice has more fibre, but white rice still provides essential nutrients and is easier to digest for many people. The key is what you eat with it—pair white rice with vegetables, fish, or lentils, and you’ve got a perfectly healthy meal. For those avoiding gluten, rice is an ideal staple. And have you tried black rice? It’s packed with antioxidants that help fight inflammation.
Carbs and Blood Sugar: The Real Story
The fear of carbs and blood sugar has been blown out of proportion for most people. Unless you have diabetes or have been told by your doctor to watch your blood sugar, there’s no need to avoid these foods. As one nutritionist said, “People talk about blood sugar as if everyone needs to worry about it, but that’s just not the case.”
The Necessity of Carbs
Carbs aren’t just okay—they’re necessary. You can’t stay healthy long-term without them. Our bodies are designed to run on carbohydrates. Our brains need them to function. And let’s be honest—life would be pretty dull without bread, pasta, and rice. These foods aren’t just nourishment; they’re part of our culture, traditions, and daily pleasures.
So enjoy that bowl of pasta, that slice of toast, that serving of rice. Choose good-quality versions, eat them as part of balanced meals, and listen to your body. The science is clear—carbs belong on your plate.
