Article / Updated 03-26-2016
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.