You can take some simple steps towards losing weight, or maintaining your healthy weight, by swapping high-GL starchy staples with low-GL alternatives in your diet.

Starchy Staples Low GL High GL
Bread Pumpernickel, rye, sourdough, soya and linseed, barley and sunflower, granary, seeded breads and pitta breads (moderate GL), oat cakes, rye crackers (moderate GL) White, wholemeal, French stick, rice cakes, cream crackers, bread sticks
Cereal Whole oats, oatmeal, porridge, no-added-sugar muesli, bran sticks, semolina, quinoa Sweetened cereals, rice based cereals, bran flakes, wheat biscuits, shredded wheat
Pasta Egg-based pasta, mungbean noodles Overcooked pasta and pasta ready meals requiring re-heating
Rice Long grain, wild and basmati rice. Bulgur or cracked wheat, couscous, pearl barley Short grain, sticky white rice
Potatoes Baby new potatoes, sweet potatoes, yams, celeriac, swede Large floury white potatoes, French fries, mashed potato