Living for carbs RN? These are the healthy swaps you need to know about
How much do we love carbs? Let us count the ways. Whether pizza, pasta, bread or cakes, carbs are giving us life right now. And if there’s one thing we need in the middle of a global pandemic, it’s comfort food. Most days, by 10am we’re already fantasising about the pasta we’re going to have for dinner. Totally normal, right?
Sadly, ever since TOWIE star Ellie Redman coined the iconic phrase 'No carbs before Marbs’ way back in 2011, carbs have been getting a bad rap. No-carb and low-carb diets have taken off, and white bread is up there with deep fried Mars bars in many people’s lists of unhealthy food.
But as with everything, the truth about carbs isn’t not black and white, and we’re here to tell you that they are not the enemy (praise be). London-based nutritionist Lily Soutter, agrees that carbs have been wrongly demonised. “There is a common misconception that carbohydrates make us fat,” she says. “But in reality, overconsumption of any food group will lead to weight gain.
“In fact, carbohydrate-containing foods are our only source of fibre, and the European Food Safety Authority suggest that including fibre rich foods as part of a healthy balanced diet. Fibre has satiating properties to help to keep us fuller for longer, which may play a role with reducing energy consumption and maintaining a healthy body weight.”
But she says it’s all about the type of carbs you go for. “Choose whole grains which have their fibrous outer bran layer left intact. Most of the goodness is found in this bran layer which means that whole grains can contain 75% more nutrients than their refined counterparts.”
So if you love your carbs dearly, but want to max out the nutritional benefits too, read on for our 17 healthy carb swaps. Spoiler alert – you can still eat cake.
iStockThe Swap: White Bread
Tasty? Yes. But good for your blood sugar levels, it isn’t. Refined carbohydrates like white bread provide your body with fast-release energy. If you’re planning on doing lots of exercise, this means you will burn it off quickly. As a result, you are likely to feel hungry more quickly and eat more to compensate. If you are not, your blood will receive a quick burst of sugar, which will give you an energy rush initially, but is likely to be followed by a fatigue-causing drop. Any sugar your body doesn’t use will be stored as fat. Instead, swap white bread...
Rex FeaturesThe Repacement: Multiseed Bread…
...For wholegrain or multiseed bread instead. Unrefined, wholemeal carbohydrates provide your body with slow-release energy, which not only helps you feel satisfied for longer but also helps to keep your blood sugar levels on an even keel. Steady blood sugar levels can make you feel more awake, happier and can even curb sweet cravings. Also, the seeds offer a wealth of health-boosting minerals and antioxidant vitamins. Another good option is...
iStockThe Replacement: Rye Bread
...Rye bread, which is packed with energising B-vitamins and fibre.
iStockThe Swap: Cornflakes
Cornflakes count as a refined carbohydrate. They might be fortified with vitamins and minerals, but they are unlikely to keep you full up before your next meal. Instead, swap them out for...
iStockThe Replacement: Oats
Not only do oats provide you with slow-release energy but they are also a great source of skin-nourishing vitamin E, filling fibre and energising B-vitamins.
iStockThe Swap: Sponge Cake
Cake is a tricky carb area to navigate as, really, foods with lots of added sugar should be avoided if you are looking to lose weight and boost your energy levels. But a world without cake is not one we’d be happy to exist in. So we’ll be swapping the double whammy of refined white flour and white sugar in sponge cake...
iStockThe Replacement: Fruit Cake
...For a deliciously moist, fibre-rich slice of fruit cake instead. Packed with health-enhancing vitamins and minerals from all that dried fruit, and usually made with brown, unrefined sugar, it will not only be more filling, but also more nutritious. Most fruit cakes contain spices like cinnamon and nutmeg, which can boost your metabolism too.
iStockThe Swap: Digestive Biscuit…
Just like cornflakes and sponge, digestive biscuits are made from fast-release, refined ingredients. Instead, dip...
AlamyThe Replacement: Hobnob
...A slow-release, oat-packed Hobnob into your tea instead. It definitely wins the battle of the biscuits, as it has all the nutritional, skin-boosting qualities of oats.
iStockThe Swap: White Sugar
Yep. Sugar is most definitely a carb. And it’s the refined, white stuff you should avoid something that you probably know if you ever followed any diet plan, sugar is a no-no. So instead of sweetening your food with spoons of bleached cane sugar...
iStockThe Replacement: Honey
...Try using honey. Made by bees from the naturally occurring nectar of flowers, it is broken down into energy more slowly and is easier to digest. Certain varieties of honey, like Manuka, boast antibacterial and other immune system-boosting properties as well. Better still, swap white sugar out for...
AlamyThe Replacement: Agave Syrup
Made from the juice of a cactus plant, it is twice as sweet as sugar, so you need half as much to create the same level of sweetness. It is lower in calories and easier for the body to convert into energy, too.
iStockThe Swap: White Rice
Just like refined wheat and cereals, white rice is a fast-release form of carbohydrate that should ideally be eaten earlier in the day, or a few hours before exercise, rather than last thing at night. Swap it out for...
iStockThe Replacement: Brown Rice
...Brown rice, which contains more fibre and is a source of slow-release energy. Brown rice also boasts protein, B-vitamins and skin-nourishing vitamin E.
Rex FeaturesThe Swap: Cous Cous
Cous cous is often used in low-fat or low calorie meals because it is low in both of those things. But substituting white cous cous, which provides fast release energy like white rice, for brown cous cous, bulgar wheat or...
iStockThe Replacement: Quinoa
Quinoa is even better for you. Quinoa is what is known as a complete grain. This means that not only is it a slow-release form of carbohydrates, but it also boasts a full set of essential vitamins and minerals, as well as fibre and protein.
Rex FeaturesThe Swap: Potato
We <3 chips! But there is a better way to eat them if you are on a diet. And that is to swap out the fast-released white carb that they are usually made with...
iStockThe Replacement: Sweet Potato
...For a sweet potato wedge instead. Baked instead of fried (so that the spongy root vegetables don’t absorb all that fatty oil), sweet potato provides slow-release energy and can help to regulate fluctuating blood sugar levels. It is also a potent source of vitamin A, which is essential for eye health and nerve function. Or you could opt for...
iStockThe Replacement: Parsnips
...Parsnips, which are lower in calories and sugary carbs than sweet potato, but can be just as satisfying with a Sunday roast. Better still, swap parsnips out for...
iStockThe Replacement: Carrots
...Carrots, which are even lower in calories and carbs, but contain more vitamin A.
Rex FeaturesThe Swap: Cream Crackers
What else are you going to have with your cheese? As tasty as they are smothered in butter and brie, your average cream cracker counts as a white, refined carb. Instead, try an oat cake, or opt for...
Rex FeaturesThe Replacement: Rice Cakes
They are lower in calories, but contain more fibre and vitamins. Choose wholegrain instead of white varieties: they will provide slow-release energy and keep you feeling satisfied for longer, too.
Rex FeaturesThe Swap: White Pasta
Yep, you guessed it! Just like white bread, white rice and white potatoes, white pasta will provide you with fast-release energy. Far healthier would be to substitute it for...
iStockThe Replacement: Wholewheat or Spelt Pasta…
Wholemeal brown pasta or spelt pasta fill you up and provide you with slow-release energy and should be a must on your diet. Even better than pasta, though, are...
Rex FeaturesThe Replacement: Lentils
Pulses like lentils, which are packed with slow-release carbs, but have the added benefit of B-vitamins, iron, protein and plenty of fibre. As do...
Rex FeaturesThe Replacement: Beans
Most beans, be them butter, aduki, kidney-shaped or otherwise.
iStockThe Swap: Noodles
Substitute white, wheat-based egg noodles for the far more nutritious...
AlamyThe Replacement: Brown soba rice noodles
Slow-release energy with all the protein and B-vitamin goodness of brown rice? Sounds like a no-brainer to us.
iStockThe Swap: Peanuts
Even nuts like peanuts count as a carb. They contain a fair amount of 'good' vegetable fats, too, which make them quite high in calories. Our advice? Swap your usual bar snack for a handful of...
Rex FeaturesThe Replacement: Almonds
Not only are almonds a good source of vitamin E, which is essential for your immune system and skin health, but they are lower in calories and fat and have even been shown to have an anti-inflammatory effect on the digestive system.
iStockThe Swap: Cola
And don’t think that fizzy drinks like Coca Cola and Pepsi don’t count as carbohydrates, either. Soft drinks should always be avoided, if you're following a diet plan or just for the sake of you body's wellness. These drinks contain a phenomenal amount of fast-release refined sugar that will send blood sugar levels soaring initially, only to cause a crashing downer later on. Your average can of cola contains the same amount of calories as a small meal, so swap it out for...
iStockThe Replacement: Natural Lemonade
A can of naturally-made cloudy lemonade, particularly one mixed using fructose – natural fruit sugar – or brown sugar rather than refined white sugar. Not only does the lemon provide an antioxidant boost that cola can't, but it will contain fewer calories and be easier for your body to break down and convert into energy, rather than store as fat.
