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Starchy Staples: Helpful Low-GL Alternatives

Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives. Keep it handy, so you’re never left wondering if you’ve made the right choices!

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
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