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 |
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Source:http://www.dummies.com/how-to/content/lowgl-alternatives-for-starchy-foods.html
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