EN 
LV 
RU 
Bread, Pasta, and Potatoes: Do They Really Make You Fat?
Are bread, pasta, and potatoes really to blame for weight gain — or is it just a myth?
In this episode, we break down how carbs actually work in the body, why portion size and cooking methods matter more than the foods themselves, and how you can enjoy these staples as part of a balanced diet.
You’ll also get practical tips for portion control, smart swaps, and building a plate that supports your health and weight goals — without giving up the foods you love.
Or listen on:
-
Carbohydrates and Health
Reynolds, A., et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445.
Shows that higher intake of fibre-rich, whole-grain carbohydrates is linked to lower risk of non-communicable diseases and improved weight management.
-
Carbohydrates and Blood Sugar
Harvard T.H. Chan School of Public Health – Nutrition Source. Carbohydrates and blood sugar.
Explains how different types of carbohydrates affect blood glucose levels and why whole grains provide more stable energy.
-
Satiety and Potatoes
Holt, S. H. A., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690.
Classic study showing that boiled potatoes provide the highest satiety score among tested foods, supporting portion control and fullness.
-
Resistant Starch and Gut Health
Slavin, J. L. (2013). Carbohydrates, dietary fiber, and resistant starch in white vegetables: links to health outcomes. Advances in Nutrition, 4(3), 351S–355S.
Highlights how resistant starch in cooled potatoes acts like fibre, improving gut microbiota, satiety, and blood sugar control.
-
Global Healthy Diet Guidelines
World Health Organisation (WHO). Healthy diet. Updated 2020.
Summarises global recommendations on balanced diets, including the role of carbohydrate quality and portion moderation.
Find out more on this topic in my blog:
>> Sugar – Should You Give It Up When You Lose Weight?
>> What are Carbohydrates, and Why Shouldn’t You Avoid Them If You Want to Lose Weight?
