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|