Some experts say we are psychologically programmed to yearn for foods we associate with happiness. One thing for sure: when we need a pick me up, we rich for carbs. They produce serotonin- the brain chemical responsible for restoring our chirpy mood. So here’s a secret way to eating carbs the right way.

Carbs are vital to a healthy diet because they give us energy and it’s their glycaemic index (GI) we need to be wary of. GI is a ranking.. to describe how quickly the carbs they contain are digested and absorbed in the blood. Foods that are quickly digested have a high GI (70 or more) and foods that take the longest are low GI (less than 55). Here’s how to indulge in your fave foods without the guilt or weight gain..

Porridge or oatmeal has a medium GI. Natural oats are great for you. They are rich in vitamin B6 (which stimulates serotonin production) and help absorbs toxins. But if you add full-fat milk, sugar, or bananas, its GI increases, and you’ll be wanting more in about half an hour. Add peaches, pears, cherries or plums to lower its GI and fill you up.

Pasta – most pasta have a low GI, but its additives that count. Tomato-based ones are your best bet.

Pizza has a medium GI, but you can lower it with a few changes. Go for whole wheat or thin crust instead of high-GI white bread, and avoid cheese filled crusts. Toppings like tomato, low fat cheese, mushrooms and olives are good low GI options, and add herbs like basil or garlic.

Potato – some foods have high GI but are nutritious, like potatoes. If you can’t resist a cup of mash potatoes or a handful of chips, be savvy: sweet potato has a really low GI. Swap your French fries to camote wedges.

Dessert – ice cream and most cakes have a relatively low GI but contain “empty kilojules” (load of sugar with no nutritional benefits). Get a low fat version and add berries or peaches. A few squares of antioxidant-rich dark chocolate with nuts will also go a long way.

Cosmopolitan