Carrots are low in starch and an excellent source of calcium. Photo / Getty Images
Carrots are low in starch and an excellent source of calcium. Photo / Getty Images
If you’ve finally managed to knock that chocolate habit on the head, a new study might just have you throwing your hands up in defeat. The news hot off the press? Certain types of veg can make us fat.
The large-scale observational study from Harvard TH Chan School ofPublic Health found that people who eat greater volumes of starchy vegetables like peas, sweetcorn and potatoes are more prone to gain weight in midlife than those preferring non-starchy veg such as broccoli, carrots and spinach. The reason? Starchy vegetables are higher in calories and have a higher glycaemic load (a measure of how much the food will raise your blood glucose level) than non-starchy veg, which is strongly linked to weight gain.
The study also found that switching to high-fibre foods – such as wholegrains and fruits including apples and pears – can also reduce the effects of middle-age spread. Increased fibre intake slows digestion to reduce blood sugar spikes and can make you feel fuller for longer, reducing cravings.
So, if you are keen to halt the march of middle-age spread, a few simple fruit and vege swaps could be just the ticket. Just make sure you are still getting your five-a-day minimum for a balanced, healthy diet - and remember, any kind of vegetable is better than a sugary snack.
Sweetcorn and carrots both deliver comparable amounts of fibre, vitamin C and potassium. But sweetcorn is higher in starch, which can spike blood sugar levels, and contains over double the calories.
Sweetcorn and carrots both deliver comparable amounts of fibre, vitamin C and potassium. But sweetcorn is higher in starch, which can quickly raise blood sugar levels, and contains over double the calories.
A 24-year Harvard study following 133,468 adults found that an additional daily serving of corn was associated with a 0.9kg weight gain over a four-year period.
Carrots, on the other hand, are significantly lower in starch and calories as well as being an excellent source of calcium, which is crucial for bone health in later life.
Swap potatoes for courgettes
Courgettes are low in starch and high in vitamin C.
Per 100g
Starch/calories: 17.3g/93 vs 0.0g/17
Fibre: 2.2g vs 1.0g
Vitamin C: 9.6mg vs 17.9mg
Potatoes are notoriously starchy, so not the best choice if you are trying to keep an eye on your weight and blood sugar. Courgettes are a fabulous low-starch/low-calorie alternative that also deliver nearly half the 40mg recommended daily intake of vitamin C per 100g - almost double that of potatoes.
Whilst the fibre content is higher for potatoes than courgettes, it is all contained in the skin, so if you are peeling them you are losing this benefit.
Swap bananas for pears
Bananas are packed with energy-giving carbs. Photo / 123rf
Per 100g
Starch/calories: 5.4g/89 vs 0.0g/57
Fibre: 2.6g vs 3.1g
Potassium: 358mg vs 116mg
You’ll have seen professional tennis players stuffing down bananas in their breaks. Bananas are packed with energy-giving carbs, but also potassium, a mineral that helps maintain normal levels of fluid inside our cells for better hydration; handy if you’re sweating it out on court.
If, however, you prefer to watch a match rather than partake yourself, a lower-carb snack like pears might be a better choice, as they contain fewer calories, more fibre and still a good amount of potassium.
Swap iceberg lettuce for kale
Whilst both iceberg lettuce and kale are very low in starch and calories, they could not be more different in terms of micronutrient content. Photo / Babiche Martens
Per 100g
Starch/calories: 0.0g/14 vs 0.0g/35
Fibre: 1.2g vs 4.1g
Calcium: 18mg vs 254mg
Whilst both iceberg lettuce and kale are very low in starch and calories, they could not be more different in terms of micronutrient content.
Iceberg lettuce offers very little in the way of vitamins and minerals. Kale, on the other hand, is extremely high in vitamin C and calcium. It has a perfect score of 1000 on the ANDI index, a scoring system that rates foods from 1 to 1000 based on their nutrient density. Kale also knocks iceberg out of the park on fibre content. If you find kale a bit chewy in a salad, just massage with a little olive oil to soften first.
Swap watermelon for raspberries
Raspberries are one of the highest-fibre fruits.
Per 100g
Starch/calories: 0.0g/30 vs 0.0g/52
Fibre: 0.4g vs 6.5g
Iron: 0.2mg vs 0.7mg
Whilst undoubtedly a refreshing, low-calorie treat, watermelon falls short on fibre content. Raspberries, by contrast, are one of the highest-fibre fruits.
They also score top marks for anti-inflammatory and antioxidative effects that may reduce your risk of chronic conditions such as heart disease, diabetes and cancer. Watermelon does contain some micronutrients, such as vitamin C and iron, but raspberries contain three times as much and are also higher in some other key minerals such as magnesium and phosphorus.
Swap white cabbage for red cabbage
Red cabbage has four and a half times more cancer-protective antioxidants than its paler cousin. Photo / Babiche Martens
Per 100g
Starch/calories: 0.0g/25 vs 0.0g/31
Fibre: 2.5g vs 2.1g
Antioxidant levels: 4.5 x higher in red cabbage
When it comes to fruit and veg, a good rule of thumb is to go for the coloured varieties where possible, as the pigment is where many of the nutrients reside.
As far as cabbage is concerned, red cabbage has four and a half times more cancer-protective antioxidants than its paler cousin, including vitamin C, carotenoids and flavonoids such as kaempferol. This also applies to using red onions in favour of regular onions.
