Nicola Graimes - The Right Carb: How to enjoy carbs with over 50 simple, nutritious recipes for good health

Carbohydrate has almost become a dirty word, so you may well ask why I have written a book celebrating this much-maligned food group. In recent years, the role of carbs in our diet and their effect on our health has become a bit of a hot potato, excuse the pun. Everyone seems to have a strong opinion on carbs and much of it is steeped in confusion.

The more I learn about carbs our bodys main and preferred source of energy the more I want to stand up for them. Yet, Im more than well aware that not all carbohydrates are created equal: while some come with a whole host of health attributes lets call them the right carbs there are others that offer very little; they have even been labelled nutritionally void. In the right camp are wholegrains, pulses (peas, beans and lentils), fruit, vegetables and nuts and seeds. This book is a celebration of these fine foods, not only of their many health benefits but also of their incredible diversity and the joy they bring to our cooking and eating.

The Right Carb cookbook concentrates on the positive effects of eating the right carbs, from reducing the risk of heart disease, type 2 diabetes and bowel cancer to supporting the health of the gut, boosting mood and aiding sleep. It shows how to shop for the right carbs as well as the best ways to prepare and cook them for maximum enjoyment and nutrition. These recipes show that by combining the right carbs with other food groups, primarily good-quality plant proteins, small amounts of animal protein and good fats, you can create delicious, nutritious meals.

Dont get me wrong, Im not advocating bingeing on doughnuts, eating humungous bowls of white rice or splurging on crisps, but this book is in response to everyone who has dismissed carbs as the bad guys. It shows that eating the right carbs in the right amounts can contribute to the long-term health of body and mind and the pleasure of great, tasty food. Its time to change how we look at carbohydrates and revive our enjoyment of this valuable food group.

The Right Carb cookbook is all about eating well for long-term good health, rather than a punishing regime or diet. There are over 50 simple everyday recipes using whole, unrefined carbohydrates think pulses, wholegrains, nuts, seeds, fruit and vegetables combined with predominantly plant-based protein and good fats. Ive included a handful of recipes featuring meat in small, sustainable amounts. Youll also find a few fish and seafood recipes to add balance.

There are recipes for all types of meal and occasion. Breakfast is often high in refined carbs think cereal, toast, fruit juice but it doesnt have to be if you include a mix of wholegrains, beans and vegetables, and balance the carb element with a protein food like eggs or yogurt. Likewise, a side dish of mashed potatoes, white rice or pasta can be transformed into a right carb one by swapping these with fibre-rich whole versions. Youll also find ideas for light meals, many of which would make a healthy packed lunch, alongside more substantial recipes for complete meals.

The desserts all use fruit rather than added sugar, honey or maple syrup. For me, this is the best way to add sweetness as you also reap its nutritional benefits. Even bananas one of the higher-carb/high GI fruits are excellent for adding sweetness as well as texture and flavour to cakes, bakes and ice creams. Dried fruit is higher in sugar than fresh, but it comes with more fibre and a higher concentration of vitamins and minerals. Small amounts of dried fruit make a delicious treat and when eaten with protein and/or healthy fats, such as Greek-style yogurt, nuts and seeds, they have less of an impact on blood sugar levels than when eaten on their own, and are more filling.