In a video published on July 20, 2026, the nutritionist deconstructs a stubborn preconceived idea: no, starchy foods do not systematically make you gain weight. Complete versions, reasonable portions and glycemic index… Here are the keys to finding lasting satiety without frustration.
What if the problem wasn’t the starchy foods… but the way they were consumed?
Bread, pasta, rice, potatoes… For several years, starchy foods have become the first to be accused when the objective is to lose weight. Many diets promise rapid results by eliminating them almost completely, fueling the idea that they are incompatible with a balanced diet.
For Dr Jean-Michel Cohen, this vision is however reductive. In a video published on July 20, 2026, the nutritionist invites us to look at things differently.
“I know that starchy foods and cereal products have a bad reputation, everyone is afraid of gaining weight today, but in reality, these are products that improve satiety.he explains.
In other words, far from being enemies of the line, they can become allies in avoiding cravings… provided you know how to choose them.
Why full versions keep you satisfied longer
Not all starchy foods are equal. The difference lies in their richness in fiber and their speed of digestion.
Dr Cohen recommends favoring the less refined versions: wholemeal bread, wholemeal pasta, wholemeal rice or even potatoes. These foods are richer in fiber, which slows down their digestion and prolongs the feeling of fullness. Result: energy is released gradually and the urge to snack occurs less quickly.
The doctor also emphasizes his preference for a food often avoided in weight-loss diets: “I prefer boiled potatoes because of their glycemic index.
The glycemic index measures how quickly a food raises blood sugar levels. When it is more moderate, the variations in blood sugar are less significant, which limits the famous “pumps” accompanied by an irrepressible desire to eat.
The right amount: no need to fill your plate with it
Choosing your starchy foods carefully is not enough. It is still necessary to respect suitable portions.
Dr. Jean-Michel Cohen recommends reserving about a quarter of the plate for them and consuming it once a day.
“In fact, you should take a ration of cereal products once a day.he advises.
This quantity makes it possible to cover the body’s energy needs without excess, while providing enough complex carbohydrates to maintain a lasting feeling of satiety.
The objective is therefore not to eat more starchy foods, but to place them in their rightful place in a balanced diet, alongside vegetables, proteins and good sources of fat.
More stable blood sugar…and fewer sugar cravings
Beyond satiety, the choice of carbohydrates also influences variations in blood sugar.
The nutritionist points out that there is an important difference between the complex carbohydrates in cereal products and the quickly assimilated sugars present in sodas, candies or many ultra-processed products.
“And in fact, when you take slow sugars, the distribution of sugar in the blood is much, much better than when you take sweets, or sugary sodas.”recalls Dr Jean-Michel Cohen.
In practice, more stable blood sugar levels help limit cravings mid-morning or mid-afternoon, those times when we easily turn to very sugary foods.
Rather than systematically eliminating starchy foods, giving them a thoughtful place on the plate could therefore be a more sustainable strategy. A balanced diet is not based on the exclusion of a family of foods, but on their quality, their quantity and their association with the rest of the meal. This is often where the difference comes between a restriction that is difficult to maintain… and eating habits that can be maintained over the long term.