Bread, Rice, Potatoes, and Pasta
All of the foods from this group are carbohydrate-rich and are the best source of energy for our bodies. Contrary to popular belief, they are naturally low in fat and therefore an excellent food choice when trying to lose weight.
As you will see from the Eatwell Plate, some of the foods included in this group include:
- Bread, rolls, chapattis
- Breakfast cereals, oats
- Pasta, noodles
- Rice
- Potatoes, sweet potatoes
- Plantains, green bananas
- Beans and lentils
How much should we be eating?
Around one third of all meals should be based on carbohydrate i.e. at each meal ensure that one third of your plate is filled with these foods. Choose whole meal and whole grain versions, as much as possible, to boost your fibre intake. Also, try to avoid adding additional fat or having them fried, as this is what makes carbohydrates an ‘unhealthy’ option.
What are some of the beneficial components found in this group?
- Fibre - both soluble and insoluble
- Carbohydrate (starch)
- Calcium
- Iron
- B vitamins
- Folic acid
- Omega-3 fats
- Minerals - magnesium, zinc, phosphorus and iron
- Antioxidants - vitamin E, selenium and copper
Grains are divided into 2 subgroups, whole grains and refined grains. Most of the grain’s goodness is concentrated in the outer bran layer and germ of the seed, so whole grains can contain up to 75% more nutrients than refined cereals.
Refined grains have been milled, a process which removes the bran and the germ. Unfortunately this process removes the fibre, iron, and B vitamins. Most refined grains will have B vitamins (thiamin, riboflavin, niacin, folic acid) and iron added after processing, however fibre will not be added.
Examples of whole grain foods:
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Muesli cereal
- Multi-grain, seeded or mixed-grain bread
- Popcorn
- Quinoa
- Sorghum
- Soya and linseed breads
- Spelt
- Whole cornmeal
- Whole grain barley
- Whole grain crackers
- Whole oats/oatmeal
- Whole rye
- Whole wheat flour
- Wild rice
Examples of refined grain foods:
- White flour
- White bread
- Flour tortillas
- Crackers
- White rice
- Noodles
- Spaghetti
- Couscous
- Baked goods
Specific health benefits which may be gained from eating whole grains:
- May reduce the risk of heart disease and type 2 diabetes
- May help to lower cholesterol
- Help to prevent bowel problems
- May reduce the risk of some types of cancer
- They can also help to maintain a healthy body weight. The fibre causes energy to be released slowly into the blood stream, which helps us to feel fuller for longer and therefore we snack less. They are also generally lower in fat
Read your labels
Try to get into the practice of reading food labels. The ingredients list should always state if the product is “whole grain,” or “whole wheat,” if we take note of these terms, we will be more likely to choose healthier options.
Ensuring that you have adequate carbohydrate intake at each meal is essential for maintaining blood sugars. Always try to eat regularly and choose high fibre foods, where possible, as this will help to maintain your blood sugar levels throughout the day.
How to increase your whole grain intake:
- Have wholegrain breakfast cereal each morning
- Try whole grain bread with your sandwich at lunch
- Swap white rice for brown
- Bake occasionally with whole wheat flour, or oatmeal in place of white flour
- Substitute some of the flour in crumble topping with oats for a higher fibre version
- Add whole barley to casseroles and curries
Please remember, if you are increasing your fibre intake, ensure you are drinking 8-10 cups of fluid each day for maximum benefit.
Photo source
Most of us enjoy a slice of chocolate cake from time to time, and you’ll probably be happy to know that it isn’t necessary to give this up entirely! A small amount of fat is necessary for health, however, we shouldn’t eat these foods too often.
A few weeks ago I discussed the health benefits of 
