French fries can contain more than 300 calories per 100g, while roasting in oil, mashing with cream and butter, or loading potatoes with cheese can easily double or triple the calories.

There is also an interesting nutritional quirk. Cooking and cooling potatoes – for example in potato salad – increases their resistant starch content, explains dietitian Sophie Medlin.

'Cooking methods can change the calorie impact of carbohydrates quite significantly,' she said.

'When we cook, cool and then reheat foods like potatoes, bread and pasta – or freeze them before defrosting – the structure of the carbohydrate changes into what we call resistant starch.

'This type of starch is harder for the body to digest and break down.'

This means fewer calories are absorbed. Resistant starch also acts similarly to fibre, feeding beneficial gut bacteria and helping support blood sugar control.

'This is helpful if we're trying to modify our weight,' added Ms Medlin. 'There is also evidence that consuming more resistant starch can help reduce our risk of bowel cancer.'

Oats - the high-fibre breakfast carb that can lower cholesterol

Oats are widely considered one of the healthiest carbohydrate foods because they are rich in beta-glucan, a soluble fibre shown to help reduce LDL cholesterol.

A typical 40g portion of oats contains around 150 calories, 27g of carbohydrates, about 4g of fibre and 5g of protein.

The fibre slows digestion, preventing sharp spikes in blood sugar and helping people stay fuller for longer.

This is why porridge is often far more filling than many processed breakfast cereals, which may contain similar calories but far less fibre.

Whole grains – the carbs linked to better heart health

Whole grains such as brown rice, barley, quinoa and whole-grain pasta contain the entire grain kernel – including the fibre-rich bran and nutrient-dense germ.

Refined grains such as white rice or white pasta remove these layers, stripping away much of the fibre and nutrients.

Although pasta is processed, whole-grain pasta is made using flour ground from the entire wheat grain, meaning much of the fibre and nutrients remain.

WHAT SHOULD A BALANCED DIET LOOK LIKE? 

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

Choose unsaturated oils and spreads and consuming in small amounts

Drink 6-8 cups/glasses of water a day

Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

A 75g portion of whole-grain pasta provides around 3–4g of fibre, compared with roughly 1–2g in white pasta.

That difference can quickly add up across the day. Most adults in the UK consume around 18g of fibre daily, well below the recommended 30g.

Whole grains also digest more slowly, leading to a steadier release of glucose into the bloodstream.

Studies suggest people who eat around three servings of whole grains daily have roughly a 20–30 per cent lower risk of heart disease.

Ms Medlin said: 'Wholegrains like oats, barley, wheat and beans contain resistant starch. These help control blood sugar, keep us fuller for longer and support our gut bacteria.

'When carbohydrates are more refined, for example wholemeal versus white bread, the white bread releases sugar much more rapidly. We won't feel full for as long, and our gut bacteria aren't as well nourished due to the lack of fibre.

'We should all look for ways to switch from refined carbs to wholegrain versions.'

Beans and lentils - carbs that are also high in protein

Legumes such as lentils, chickpeas and black beans are among the most nutritionally dense carbohydrate foods.

A 100g portion of cooked lentils contains around 115 calories, 20g of carbohydrates, about 8g of fibre and roughly 9g of protein.

While they are not considered complete proteins, combining legumes with grains – such as beans on toast or rice and beans – provides a broader amino acid profile.

'A good example is beans on toast, with grain protein coming from the bread,' says Ms Medlin.

'Having a range of protein sources in the diet – including animal and plant foods – is the most balanced approach.

'If we increase foods like beans, which are high in fibre, and reduce meat consumption, we're likely to improve overall health.'

Beans and lentils are also rich in resistant starch.

Sweet potatoes - a vitamin-rich alternative

Sweet potatoes provide many of the same benefits as regular potatoes but contain particularly high levels of beta-carotene, which the body converts into vitamin A.

A medium sweet potato (around 130g) contains roughly 110 calories, 26g of carbohydrates and about 4g of fibre.

Boiling or baking them whole keeps calorie density modest.

However, cubing and roasting sweet potatoes for long periods removes water, concentrating their sugars – similar to what happens when fruit is dried – making them easier to overeat.

Frying sweet potatoes as chips or fries increases calories even further because the flesh absorbs oil.

Fruit - natural carbs with fibre and antioxidants

Fruit is another carbohydrate source often criticised because it contains natural sugars.

However, whole fruit also provides fibre, water and antioxidants, which slow the absorption of sugar.

Nutritionists split food into three groups based on the amount of processing they have gone through

A medium apple contains about 95 calories and 4g of fibre, while a medium banana contains roughly 105 calories, 3g of fibre and more than 400mg of potassium.

Berries and citrus fruits are particularly rich in polyphenols, compounds linked with lower inflammation and improved heart health.

Comparing fruit with sugary drinks highlights the difference between natural and processed sugars. A 330ml can of soft drink contains around 140 calories with almost no fibre. 

Nutritionist Rob Hobson, author of The Low Appetite Cookbook said: Fruit does contain natural sugars, mainly fructose, but it also comes packaged with fibre, water, vitamins, minerals and plant compounds that support our health. 

'That fibre slows down how quickly the sugar is absorbed, which means fruit doesn't have the same effect on blood sugar as say sugary drinks or sweets which it is often compared to. 

'Most people in the UK dont actually don't eat enough fruit and vegetables, so worrying about the sugar in fruit often distracts from the bigger picture. 

'Regular fruit consumption is consistently linked with a lower risk of heart disease, certain cancers and better overall diet quality.'

Quinoa - a carb that also provides complete protein

Quinoa is technically a seed but is often grouped with grains.

A 100g portion of cooked quinoa contains roughly 120 calories, 21g of carbohydrates, 3g of fibre and 4g of protein.

Unlike most plant carbohydrate foods, quinoa contains all nine essential amino acids, making it a complete protein source.

It is also rich in magnesium, iron and manganese, minerals involved in energy metabolism and muscle function. 

Rob Hobson said: 'Quinoa provides complex carbohydrates for energy, but it also contains a useful amount of protein and fibre, which helps make meals more filling and supportive of blood sugar control. 

'It also provides minerals such as magnesium and iron. 

'It does often get labelled as a superfood, but in reality many whole grains offer similar nutritional benefits and quinoa is just one good option among a wide range of healthy carbohydrate choices such as oats, brown rice and wholemeal pasta.'

Vegetables - low-calorie carbs that support long-term health

Non-starchy vegetables such as broccoli, cauliflower, green beans and spinach contain small amounts of carbohydrates but are extremely low in calories.

A 100g portion of broccoli contains only 35 calories, yet provides 2–3g of fibre and almost an entire day's recommended intake of vitamin C.

Because they are high in fibre and water but low in energy, these vegetables increase meal volume and promote fullness while adding very few calories.

They also contain a wide range of antioxidants and phytochemicals linked to lower risk of chronic diseases such as heart disease and cancer.