It’s a question that most weight-conscious people ask themselves. Can pasta and potatoes make you gain weight? As with anything food-related, the answer is not a yes or no duopoly. Indeed, pasta and potatoes do not cause weight gain but you must pay attention to how they are prepared.
The problem is usually the preparation
Potatoes, pasta, rice, bread: these pillars of the food pyramid contain many nutrients and are low in calories. On the other hand, the cooking method and the accompaniments can considerably weigh down the scale. Thus, 200 g of boiled potatoes represent barely 152 kcal and contain 0% fat, but 200 g of fries provide 686 kcal and 42 g of fat! Not to mention the sauce…: a tablespoon (15/20 g) of mayonnaise is equivalent to 150 kcal and 18 g of fat.
Carbs are essential
Potatoes, pasta, rice, and bread form the basis of a healthy and balanced diet, are important sources of carbohydrates and great sources of energy. Brown bread, pasta, and rice contain less sugar than their refined version and more fiber, which facilitates intestinal transit.
Experts recommend that at least 55% of the daily energy intake comes from carbohydrates, with a maximum of 30% fat. This means that on average we should eat four to five steamed or watered potatoes every day (210 to 350 g) or 200 g of rice or pasta or between five and twelve small slices of bread (175 to 420 g). To be adapted according to age, weight, and physical expenditure.
For a child, and for a matter of digestion, it is better to wait until they have reached the age of 18 months before introducing whole grains into their diet.