All too often we see the humble carb get a bit of a bashing. This can lead to confusion about which carbohydrates are good to eat and in what quantity. In addition, restrictive diets that are low in carbohydrates have led to reduced consumption of important nutrients such as B vitamins and fibre which can lead to blood sugar imbalance and poor gut health.

Carbohydrates are found in both healthy and unhealthy foods. The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits and beans. They offer vitamins, minerals, fibre, and a host of important phytonutrients. Unhealthier sources of carbohydrates include white bread, pastries, crisps, cakes and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain and blood sugar spikes.

The quick weight loss at the beginning of a low-carb diet is usually water weight. Your body stores carbs in glycogen in your muscles and liver. When your diet does not provide adequate carbohydrates, your body calls upon its reserves and releases glycogen, which is bound up with water. As your body burns through the glycogen, the water is also released, meaning the initial “success” of a low-carb diet may not be what it seems.

Eating the right carbohydrates can help to maintain weight loss. Evidence from observational studies shows that habitual increased intake of fruits, vegetables and whole grains is associated with lower body weight over time.

So now if you have some newfound love for the carbohydrate, celebrate and make some spaghetti!

Basil Spaghetti – Serves Two

Recipe

1/2 cup Brown Spaghetti 3/4 cup Canned Coconut Milk 1/2 cup Basil Leaves (plus more for serving) 1 Garlic (large clove, minced) 1/4 tsp Sea Salt ½ Onion (diced)

Method

1. Cook the spaghetti according to package directions and toss in a little olive oil.
2. Meanwhile, add the coconut milk, basil leaves, garlic, and salt to a blender and blend until just combined.
3. Heat a pan over medium heat. Add olive oil and cook the onion for three to five minutes until the onions are tender. Add the coconut basil sauce to the pan with the onions and bring to a simmer and continue to cook for eight to 10 minutes until the sauce begins to reduce and thicken slightly.
4. Add the cooked spaghetti to the coconut basil sauce and toss to coat the spaghetti and continue to cook for another minute or until the spaghetti has warmed through. Season with additional salt if needed and top with additional fresh basil

Tip: If you want to increase protein add chickpeas or chicken when cooking the onions. You could even spice it up with some chilli flakes if desired.