Make healthier carbohydrate choices
Free!
The following table shows you how to choose healthy carbohydrates
POOR CHOICES | HEALTHIER CHOICES |
White bread, bagel, croissant, ciabatta | Rye bread, Soya & linseed bread.
Whole meal bread or pitta |
White rice | Brown rice |
White pasta, gnocchi | Wholemeal pasta (slightly undercooked) |
Couscous | Bulgar wheat, quinoa, brown rice |
Cornflakes
Puffed cereal Cluster cereals |
All bran, bran flakes
Muesli (unsweetened) Porridge (large flakes not instant) |
Biscuits, cakes, cereal bars, cream crackers, crispbread, rice cakes, waffles | Oatcakes (with humus, guacamole)
Assorted seeds (sunflower, pumpkin, sesame), unsalted popcorn |
Brazil, cashews, coconut, macadamia, peanut (all high in fat) | Almonds, chestnuts, hazelnuts, pistachios, walnuts |
Chipped, jacket or mashed potatoes | Sweet potatoes (roast or mash), beans, lentils, peas, soya beans, sweetcorn, yam |
Turnip, swede, pumpkin, parsnips | Avocado, beans, broccoli, brussels sprouts, cabbage, carrots, cauliflower, courgettes, garlic, leeks, mangetout, mushrooms, onions, peppers, salad, spinach, tomatoes, watercress |
Over-ripe banana, apricots (dried), melon, dates, figs, mangoes, pineapple, raisins, sultanas | Apples (skin on), under-medium ripe banana, fresh apricots, berries, cherries, citrus fruit, grapes, kiwi, nectarines, peaches, pears, plums, prunes, raspberries, rhubarb, strawberries |
Condensed milk, crème caramel, fruit yoghurt, ice cream | Sugar-free custard, skimmed milk, sugar-free yoghurt |
Alcohol, coffee, fizzy drinks, squash, sweetened fruit drinks, high energy sport drinks | Apple juice (well diluted), grapefruit juice (well diluted), skimmed milk, water, herb teas (red bush & green tea freely, limit ordinary tea) |
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