Three common foods often criticised for being unhealthy have been shown to support balanced diets and are popular in countries with the lowest obesity rates.

For years, bread, pasta, and rice have been treated as dietary villains. These staples, found in kitchen cupboards across the UK, have long been shunned for their carbohydrate content and so-called “empty calories.” Yet, nutrition experts are now highlighting how these foods can actually play a vital role in a balanced diet. The truth is, the war on carbs has been overly simplistic, and it may be time to rethink our approach to some of our favourite comfort foods.

Bread, pasta, and rice are often criticised for contributing to weight gain due to their high carbohydrate content. The belief that these foods cause blood sugar spikes and are quickly converted into sugar, leading to fat storage, has led many to avoid them altogether. However recent studies and expert opinions suggest we may have misunderstood their nutritional value.

Take pasta, for example. While often viewed as a diet disaster, this iconic Italian food has been shown to offer significant benefits. According to a 2023 study by the University of Minnesota, pasta is “generally not associated with body weight or body composition.” In fact, when consumed as part of a healthy diet, pasta may even help reduce the risk of abdominal obesity. Interestingly, Italy, the nation famous for its pasta consumption, has the lowest obesity rate in Europe. This raises a key question: Could pasta be healthier than we think?

Dr Emily Leeming, a gut health expert, argues that pasta’s composition allows it to be digested more slowly than many other carbohydrates. “Pasta causes a more gradual rise in blood sugar levels, which is better for maintaining energy and preventing spikes in insulin,” she explains. This slower digestion process helps to keep hunger at bay and prevents those rapid swings in energy that can lead to overeating.

Bread, too, has been demonised over the years, especially the white, pre-packaged varieties commonly found on supermarket shelves. However, bread’s bad reputation may be a result of mass production practices, rather than the food itself. Dr Federica Amati, head nutritionist at the health company Zoe, notes that “carbohydrates like bread aren’t inherently fattening.” The key is moderation, as consuming any macronutrient in excess can lead to weight gain if the calories aren’t burned off.

Still, it’s true that not all bread is created equal. Highly processed, mass-produced breads often contain additives and preservatives that reduce their nutritional value. Yet wholegrain bread, or even some artisan white bread, can be packed with nutrients and fibre that support digestion. In countries like France, where bread is a staple, people are far more likely to buy fresh, minimally processed varieties – a choice that may contribute to lower obesity rates compared to other nations.

Then there’s rice, another food often unfairly maligned. While white rice does contain fewer nutrients than brown rice, it’s still an excellent source of energy when eaten as part of a balanced diet. Countries with low obesity rates, like Japan and South Korea, consume large amounts of white rice daily. The secret, experts say, lies in balance. Rice is typically paired with vegetables, lean proteins, and fermented foods that aid digestion and support overall health.

Another point raised by experts is that an obsession with “healthier” versions of these foods, like wholegrain pasta or brown rice, can sometimes lead to unnecessary stress over food choices. Dr Leeming explains that people can still enjoy the more common white versions without fearing that they’re sabotaging their health. “It’s not about cutting carbs out entirely or obsessing over which version to eat,” she says. “It’s about making them part of a well-rounded, diverse diet.”

Interestingly, one of these much-maligned foods – pasta – is a staple in Italy, the European country with the lowest obesity rate. Italians, it seems, have mastered the art of enjoying carbs in moderation, alongside a Mediterranean diet rich in fruits, vegetables, and healthy fats.

But why do these foods get such a bad rap in the first place? A large part of the problem lies in how we prepare and consume them. In the UK and many other Western countries, bread, pasta, and rice are often served in overly large portions or paired with fatty, sugary sauces. It’s not the carbs themselves that are the issue, but rather the way we’ve adapted these foods into our diets. A slice of fresh bread with olive oil, a small portion of pasta with fresh tomato sauce, or rice served with steamed vegetables is a far cry from the calorie-laden, processed versions we sometimes turn to.

So, should we be cutting carbs from our diets? Not necessarily. As Dr Amati points out, “Carbs are not inherently fattening.” They are a vital source of energy, and removing them completely can lead to fatigue, brain fog, and irritability. Instead, the key is to consume them mindfully, as part of a diverse, balanced diet that includes plenty of vegetables, lean proteins, and healthy fats.

Ultimately, bread, pasta, and rice can be part of a healthy lifestyle. These foods are not the dietary enemies they’ve been made out to be. When enjoyed in moderation, alongside other nutritious foods, they can contribute to a balanced, satisfying diet – and may even be a secret weapon in staying slim, as demonstrated by the diets of some of the healthiest populations in the world.