Challenging nutrition myths: Myth # 3

Myth # 3: Bread and pasta are fattening.

Nothing is "fattening" until you consume enough to exceed your caloric requirements for the day...then, everything is fattening. Carbohydrate, which bread and pasta are mostly, contains four calories per gram, as does protein. Fat, on the other hand, yields nine calories per gram, giving it more than twice the energy value of the other two macronutrients. Because of fat's greater satiety value (it makes you feel full longer) it's been argued that fat in the diet helps to keep you from over eating. It's sort of a "which came first, the chicken or the egg?" kind of conundrum, but in any event, the spreads and sauces one uses on breads and pasta definitely heighten the caloric ante.

What's equally, or perhaps even more important than calorie content in the choice of a starch like breads, pasta, cereals and rice, is the amount of fibre that goes along with it. Pasta, for example, has become very popular and that's good since it's an excellent source of complex carbohydrate with a relatively low glycemic index (we'll go into that later). Unfortunately, most pasta lovers consume the white, refined variety, which is basically the nutritional equivalent of white bread. Not that white bread is worthless, mind you, but in the refining process the flour loses most of its fibre and a lot of important trace minerals and vitamins. "Enriched" flour has four B vitamins and iron added back, but it's still not as nutritious as the genuine article. Some enriched flours add ascorbic acid as well, but I wouldn't count on it to protect you from scurvy.

Your best bet from the world of carbohydrates is anything that's brown (alright, beige if you're going to be picky): brown rice, whole grain breads and cereals, whole wheat spaghetti. The latter is perhaps an acquired taste, but most people who try it genuinely like it. The comment is usually about the pleasant, nutty taste of whole grain pastas. Now, of course, there are "smart" pastas on the market, so there's really no excuse for having the completely refined kind.

A discussion of carbohydrates wouldn't be complete without addressing the issue of sugar. Many believe that sugar is responsible for a lot of health problems and certainly tooth decay fits into this category. For those who brush their teeth after sweet treats, indeed after any meal, then a moderate amount of sugar to heighten the enjoyment of food is acceptable. It might even help us to eat a healthful food that isn't terribly palatable on its own. Sugar doesn't CAUSE hyperactivity, hypoglycemia, or diabetes, but people with the last two conditions are wise to avoid it. Having said all that, there are great sugar replacements now available, and if sugar is causing you to exceed your caloric intake, or you are diabetic, have hypoglycemia or elevated triglycerides, then choose them. A number of products are available allowing you to choose from sucralose, aspartame, and (in some provinces/states) stevia, with, I'm sure, several more to come.