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Digital Subscriptions > Healthy Food Guide > May 2018 > RIGHT


They’re essential for fuelling our body, so choosing the right sort in the right portion sizes will help you get the health benefits and feel energised, says HFG nutrition editor Amanda Ursell


BROWN BASMATI RICE 44g carbs 60g

200kcal, 0.2g sugars, 2g fat, 3g fibre GI: 58 (medium)

The starch in grains of basmati rice differ from those in long grain varieties, making them harder to digest and bringing the GI down from high into the medium category. With 2.6g more fibre than a similar serving of white rice, both versions contain zero salt unless you add it during cooking.


181kcal, 1.5g sugars, 4.1g fat, 4.7g fibre GI: 50 (low)

With a low GI, wholegrain wraps add variety to our usual carb repertoire, providing a range of B vitamins as well as useful levels of iron, zinc and fibre. With 0.6g salt per average wrap, this is slightly lower than two slices of wholemeal bread, making it a good alternative for a sandwich.

WHOLEGRAIN PASTA 41g carbs 65g raw weight

227kcal, 2.5g sugars, 1.6g fat, 7.6g fibre GI: 42 (low)

All pasta, whether white or wholegrain – is low-GI. Wholegrain pasta has the advantage of really packing in fibre, with a serving giving almost a quarter of our daily 30g goal. It’s low in sugars and a useful source of protein especially in vegetarian diets (around 9g per portion). Wholegrain pasta provides about a fifth of our daily selenium, which is vital for the production of antioxidant enzymes. It also gives us 83% of our daily manganese.

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About Healthy Food Guide

Make bloating a thing of the past with our guide to the real (lesser known) causes - and how to beat them for a flatter tum. We also show you how to look good naked (or on the beach!) with the best methods for all-over toning. Find out how to eat to cut your risk of type 2 diabetes, with the five diets recommended by Diabetes UK and, if you or someone you know is a smoker, Dr Dawn Harper offers practical advice (and some surprising health stats) to help you quit. With over 30 recipes to help you cook light, it's all you need for a healthy start to summer!