Experts say these healthy carbohydrates can be part of a balanced diet - one is a staple in Italy, the European country with the lowest obesity rate07:50, 07 Jul 2026Updated 07:50, 07 Jul 2026Three of Britain's most commonly eaten foods, readily available on supermarket shelves and stored in kitchen cupboards across the nation, are frequently condemned for their carbohydrate levels and supposed "empty calories", prompting many to eliminate them from their diets entirely.Yet food experts have revealed the health implications of bread, pasta and rice, emphasising that they can form part of a balanced diet, reports Surrey Live. Remarkably, one of these staples is a dietary cornerstone in the European nation with the continent's lowest obesity rate.The idea that bread, pasta and rice should be shunned because of their carbohydrate content has become widespread. The thinking goes that these carbs not only trigger a spike in blood sugar but also transform into sugar inside the body, resulting in weight gain."Carbs are not inherently fattening," Dr Federica Amati, head nutritionist at science and nutrition company Zoe, told The Sunday Times."But like any macronutrient that provides energy, when eaten in excess they can lead to weight gain as our body looks to store any excess energy for later."The Sunday Times has drawn attention to a 2023 study from the University of Minnesota, which indicates that pasta might not be the dietary culprit it was previously believed to be.The research shows that pasta is "generally not associated with body weight or body composition and may be inversely associated with BMI or abdominal obesity, particularly when consumed in the context of a healthy dietary pattern", reports the Express.Gut health specialist Dr Emily Leeming explained to the publication that pasta's structure means it is digested more gradually, resulting in a slower rise in blood sugar levels after eating - a mechanism that benefits overall wellbeing. Italy, which consumes more pasta than any other nation, has Europe's lowest obesity rates.Dr Leeming also cautioned against eliminating carbohydrates, stating: "When you cut carbs out, your body has to work harder to find other energy sources, which can lead to fatigue, brain fog and irritability."While bread frequently receives criticism, its nutritional value varies considerably. As an everyday staple, it offers convenience and affordability, but numerous mass-market options are heavily processed, packed with a substantial quantity of chemically and industrially manufactured ingredients that damage health.Conversely, traditional bread-making techniques, like those employed for sourdough, use only a handful of ingredients without chemical additives, rendering them a more nutritious option for a well-rounded diet.The secret to maximising the benefits of foods such as pasta, bread and rice is to be conscious of what you pair them with - for instance, a pasta dish packed with cauliflower, walnuts, and mushrooms (see the recipe here) or one that brings together broccoli, chickpeas, and anchovies will create a nourishing and balanced meal free from ultra-processed foods.Similarly, enjoying avocado topped with nuts and seeds on a slice of sourdough toast is a healthy meal, not an unhealthy one.Dr Amati, speaking to The Sunday Times, said: "I think it would be pretty impossible to stay healthy in the long term with no carbs at all," adding, "It would also be incredibly boring and stressful for us and for our gut microbiome."