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 |