The bread and pasta that will cut your carbs!

From pasta to jam, you can now buy ‘low-carb’ versions of many foods. we asked Priya tew, a dietitian in southampton, to assess a selection.

HOVIS LOWER CARB SEEDED BREAD

£1.20, 400g, morrisons.com Per 100g: calories, 269; saturated fat, 1.6g; carbohydrates, 27.2g; protein, 15.7g; fibre, 11.4g; sugar, 2.9g; salt, 0.98g

CLAIMS: This has 30 per cent fewer carbs than an ordinary seeded loaf, because some of the wheat has been replaced with vegetable fibre inulin.

EXPERT VERDICT: This also has more hunger-curbing protein and twice the amount of fibre found in Hovis Seed Sensations. The seeds provide healthy fats and vitamin E, too. If you want to cut carbs, this is a good choice.

Note, however, that it has no fewer calories than a standard seeded loaf, and the added fibre — though good for boosting gut bacteria — might be hard on a sensitive stomach if you ate too much.

EAT WATER SLIM PASTA FETTUCCINE

£2.49, 200g, ocado.com Per 100g: calories, 35; saturated fat, 0g; carbohydrates, 8.4g; protein, trace; fibre, 1.3g; sugar, 0.5g; salt, 0g

CLAIMS: This ‘zero carb’, low-calorie ‘pasta’ is made using the konjac plant — an Asian edible tuber.

EXPERT VERDICT: The konjac ‘flour’ contains a soluble fibre called glucomannan, which absorbs water, causing it to expand in the gut and make you feel full for longer. This has a quarter of the calories of standard pasta.

The European Food Safety Authority says konjac can contribute to weight loss as part of a calorie-controlled diet. However, wholewheat pasta supplies more protein, fibre, iron and B vitamins (which help to sustain energy levels).

RAW GORILLA MIGHTY MUESLI KETO BREAKFAST

£5.49, 250g, ocado.com Per 100g: calories, 624; saturated fat, 5.9g; carbohydrates, 8.1g; protein, 20.1g; fibre, 9.6g; sugar, 3g; salt, 0.07g

CLAIMS: This is made with activated seeds, which are soaked in water then dried. The maker claims these help us absorb more iron and zinc by reducing the phytate in seeds, which usually binds to these minerals. It also contains cashews, coconut and cacao nibs, and claims to be 20 per cent protein.

EXPERT VERDICT: This has four times more protein and a little more fibre than typical muesli, mainly due to the high nut and seed content — so it’s a more satiating breakfast. It is also free from added sugar, which is a downside to many cereals. A 30g serving provides our recommended daily intake of vitamin E, which protects cells against damage that can lead to cancer. Activated seeds may be better for sensitive guts, but a 2017 study found the process didn’t significantly change phytate levels. This also contains around 50 per cent more calories than standard muesli, so could easily lead to weight gain if you didn’t control portion size.

GENIUS GLUTENFREE CARB CUTTER BREAD CRISPS

£2 for five 24g bread crisps, sainsburys.co.uk Per 100g: calories, 514; saturated fat, 3.4g; carbohydrates, 31g; protein, 16g; fibre, 19g; sugar, 1.7g; salt, 0.8g CLAIMS: Made with oats, seeds and chicory root inulin, which ‘contributes to normal gut function through more frequent bowel movements’, these are also gluten-free.

EXPERT VERDICT: Inulin is a prebiotic, which means it stimulates the growth of healthy gut bacteria. But standard crisp breads such as Ryvita are naturally high in fibre, which has a similar effect and might be a bit easier on the stomach — too much chicory fibre can cause gas and diarrhoea in sensitive people.

These crispbreads are also twice the weight of a standard Ryvita, and higher in calories. They’re not that low in carbs, either — one has 7.3g carbs, so wouldn’t be good for those following strict diets.

LIZZA LOW CARB PIZZA BASE

£9.29 for four 80g bases, amazon.co.uk Per 100g: calories, 233; saturated fat, 1.3g; carbohydrates, 2.4g; protein, 22g; fibre, 19g; sugar, 1.7g; salt, 1.6g CLAIMS: This has 95 per cent fewer carbs than conventional pizza bases as it is made with linseed and soy flours, psyllium husk powder and sea salt.

EXPERT VERDICT: Compared with standard pizza bases, these are lower in calories and carbs, making them a good choice if you are watching your weight.

Each 80g base has a huge 15.2g of fibre (half your daily intake), and higher levels of protein and ‘healthier’ fats from soya and linseeds (these also provide omega-3 fats, which are useful for brain and heart health).

However, they are around twice as high in salt as standard pizza bases — one would provide 27 per cent of your daily limit, and that’s without any toppings.

CARBZONE LOW CARB STRAWBERRY JAM

£3.49, 320g, ocado.com Per 100g: calories, 28; saturated fat, 0g; carbohydrates, 27g; protein, 0.4g; fibre, 11g; sugar, 3.8g; salt, 0.5g

CLAIMS: This contains 75 per cent berries, and sugar is swapped for the sweeteners erythritol and stevia.

EXPERT VERDICT: On the plus side, erythritol has 70 per cent of the sweetening power of sugar, but none of the teeth-damaging effects and doesn’t affect blood sugar levels.

It’s a good choice if you have type 2 diabetes or are watching your weight. But I would still rather top bread with something that has some nutritional value, such as nut butter or hummus.

Also, despite the high berry content, as with ordinary jam the fruit will have been heat-processed, so won’t contain as much vitamin C as it does when fresh.

And watch out if you have irritable bowel syndrome — erythritol might cause a flare-up of symptoms.