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There are certain comfort foods we crave when we need a pick-me-up. Whether it’s a big bowl of spag bol, a cheesy jacket potato or a creamy plate of risotto, they all have one thing in common. Have you figured it out? Carbohydrates.
The starchy macronutrient is often demonised for causing weight gain, but carbohydrates are actually an important part of a balanced diet. They are the body’s primary source of energy, fuelling everything from brain function to physical activity. The issue isn’t carbs themselves, it’s eating more than our bodies need, particularly refined varieties, which are low in fibre.
Change how you cook your carbs
There are two different types of starch, a type of carbohydrate that’s made of long chains of glucose molecules. Firstly, there’s amylose, which is harder to digest and is found in wholegrain carbohydrates. Secondly, there’s amylopectin, which is found in refined carbohydrates such as white bread, white rice and pastries. Amylopectin is broken down more quickly by the body, leading to a faster rise in blood glucose levels compared to higher amylose, fibre-rich wholegrain options.
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But there’s a clever trick that can make carbs work harder for you, (particularly if you’re trying to lose weight), and it’s all thanks to a natural process called retrogradation. Retrogradation happens when you cook carbohydrate-heavy foods like rice, potatoes or pasta, cool them down and then either eat them cold or gently reheat them before eating. Essentially, some of the digestible starch transforms into what’s known as resistant starch without changing neither the taste, nor the texture of your meal, meaning you can enjoy your pasta, rice or potatoes in much the same way, but with a gentler metabolic impact.
The benefits of resistant starch
Resistant starch behaves more like fibre in the body: it’s digested more slowly, has a gentler impact on blood sugar, and can help you feel fuller for longer because the digestive enzymes in your gut can’t break it down as easily.
In simple terms, that lunchtime pasta salad or leftover chilled potato might actually be doing your waistline a small favour. What does the science say? A recently published comprehensive review highlighted how the length and arrangement of starch molecules (especially the balance of amylose and amylopectin influences the strength and digestibility of retrograded starch). These structural differences are key to how much resistant starch ultimately forms and how food behaves in the gut. To sum up, the evidence confirms that the way starch molecules rearrange after cooking and cooling has a big impact on how quickly they’re digested and how they behave in the body which matters for blood sugar control and overall metabolic health. And there are more carb tricks you can try to lessen the load on your body, here are our top tips.
Pairing carbohydrates with protein and healthy fats can help slow digestion and blunt the post-meal blood sugar and insulin spike. Protein and fat both delay gastric emptying, meaning glucose enters the bloodstream more gradually rather than all at once.
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So a bowl of rice topped with grilled chicken and avocado is a far smarter choice than a plain bowl of white rice on its own. By combining your macros, you’re turning a quick-burning carb hit into a more balanced, sustained source of energy that will keep you feeling fuller for longer.
Portion size is where many of us get it wrong with carbohydrates. It’s surprisingly easy to over-serve, especially because carbs expand during cooking, meaning what looks like a modest helping on your plate may have started out as a much larger portion in raw form. Understanding the difference between cooked and uncooked weights can make a big difference.
As a general guide, when it comes to rice, aim for around 40-60g cooked, which equates to roughly 20-40g uncooked grains. For pasta, a sensible portion sits at about 50-70g cooked (around 20-40g dry pasta before boiling). And with porridge, stick to 20-40g of raw rolled oats, which will swell considerably once cooked.
Keeping an eye on portions doesn’t mean cutting carbs entirely, it simply ensures they fit comfortably within your overall energy needs, rather than tipping you into excess without you realising.
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Not all carbohydrates are created equal. Opting for wholegrain or higher-fibre versions such as brown rice, wholewheat pasta, oats, quinoa and seeded bread slows digestion and helps stabilise blood sugar levels. Fibre also supports gut health and increases satiety, meaning you’re less likely to reach for snacks an hour later. Get used to reading food labels – anything over 6g of fibre per 100g is what you want to aim for.
When you eat carbohydrates can be just as important as how much you eat. Your body is more insulin-sensitive earlier in the day and around periods of physical activity, meaning it can handle and utilise carbs more efficiently.
Placing the majority of your starchier carbs around breakfast, lunch or before and after exercise can support energy levels and recovery, rather than storing excess as fat. In the evening, (especially if you’re less active) you might benefit from slightly smaller portions and focusing more on protein, vegetables and healthy fats.
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