SOUTH SEFTON DIABETES GROUP

Cereals & Potatoes

• These foods should provide us with most of our food energy
• They are low in fat but contain fibre, vitamins and minerals
• There are nearly limitless types of cereal and potato products available
• Eat cereals or potatoes with every meal and try to have wholegrain varieties

This group of carbohydrate-rich foods are energy giving foods and should form the staple part of our diets. This means that most of our food energy should come from cereals and potatoes, and they should be present at all meals in some form.

The World Health Organisation recommends that at least 50 % of our energy should come from cereals (in some developing countries 70% of food energy comes from cereals). In the UK, however, we need to eat more cereal products whilst cutting back on fats.

The range of potato and cereal products is vast (see end of page) so it is easy to increase consumption.

The benefits of cereals in the diet

Cereals are low in fat, the energy they provide coming from starch. There are small amounts of fat present in cereal grains but it is mainly mono- and polyunsaturated fat and so beneficial for health.

Cereals also provide us with minerals and vitamins, particularly vitamin E and B vitamins (B1, B2 and niacin). Minerals present include iron, zinc magnesium and potassium, and cereals are an important source of these minerals for vegetarians. Unfortunately wholegrain cereals also contain phytic acid which can combine with the minerals, making them less available to the body.

It is preferable to choose wholegrain cereal products as the vitamins and minerals tend to be in the outer bran layers of cereal grains. This means levels are reduced in 'white' flours and rice which have had the bran layer removed. The bran layer is also important as a source of dietary fibre, something many people need to eat more of. In the UK, all flour except wholemeal is fortified with vitamin B1, niacin, calcium and iron which helps replace the nutrients lost with the bran, but it is still lower in fibre.

Oat bran fibre and cholesterol

Oat bran fibre is often promoted as having cholesterol lowering properties. Oat bran fibre is soluble fibre (as is the fibre in beans) and in pure forms this type of fibre can lower LDL cholesterol. It is difficult, however, to get a significant cholesterol lowering effect from normal dietary amounts of oat fibre (despite what they tell you on the cereal packet), and eating excessive amounts of oat fibre is not recommended.

Potatoes

Potatoes are also an excellent low fat, carbohydrate rich food but they have a different vitamin and mineral content to cereals. Potatoes are lower in minerals and most vitamins, the exception being vitamin C, of which they are a rich source in the British diet.

Unfortunately in the UK we are rather fond of cooking our potatoes in fat to make crisps and chips. The healthier alternative is boiled or baked potatoes, preferably with their skins to increase vitamin C and fibre intake.

Potato and Cereal Products in the diet

Look at the food pyramid to see how cereals and potatoes fit into a healthy diet and check out the list below to see the world-wide range of cereal products and how to make healthy choices.

Breads, rolls, bagels, pitas, chappatis
There are countless sorts of breads from every corner of the world made not only from wheat but also rye, corn and even potato flour. Sandwiches are a classic for lunches but watch the fillings (- not too much butter or mayonnaise!) and opt for wholemeal or whole grain breads.

Pasta and noodles
Pasta comes in many shapes, sizes and colours and is an excellent fast food if you're in a hurry. Go for tomato-based sauces or just a dash of olive oil rather than the richer cream or cheese sauces.

Potatoes
The humble potato has been a crucial part of the British diet for years and should remain so in the future. Baked or boiled are best but if you're having chips go for thick cut ones which will be less fatty.

Rice
The perfect partner for curry but don't stop there; try Italian risotto or Spanish paella. Brown rice is higher in fibre and has quite a nutty flavour.

Breakfast cereals, muesli and porridge
Cereals or muesli make a great start to the day but beware of hidden sugar and salt in some varieties - go for whole-wheat sorts instead. Make porridge with water or semi-skimmed milk and add some fresh or dried fruit for a filling start to the day.

Cakes, biscuits and pastry
They may be made with flour but that doesn't mean you can pretend the fat and sugar aren't there! Everyone deserves a little indulgence but don't overdo these foods. Try malt loaf as an alternative as it is low in fat and has dried fruit too. fats.