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Make healthier carbohydrate choices

The following table shows you how to choose healthy carbohydrates

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White bread, bagel, croissant, ciabattaRye bread, Soya & linseed bread.

Whole meal bread or pitta

White riceBrown rice
White pasta, gnocchiWholemeal pasta (slightly undercooked)
CouscousBulgar wheat, quinoa, brown rice

Puffed cereal

Cluster cereals

All bran, bran flakes

Muesli (unsweetened)

Porridge (large flakes not instant)

Biscuits, cakes, cereal bars, cream crackers, crispbread, rice cakes, wafflesOatcakes (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 potatoesSweet potatoes (roast or mash), beans, lentils, peas, soya beans, sweetcorn, yam
Turnip, swede, pumpkin, parsnipsAvocado, 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, sultanasApples (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 creamSugar-free custard, skimmed milk, sugar-free yoghurt
Alcohol, coffee, fizzy drinks, squash, sweetened fruit drinks, high energy sport drinksApple juice (well diluted), grapefruit juice (well diluted), skimmed milk, water, herb teas (red bush & green tea freely, limit ordinary tea)

Learn more about nutrition in my best-selling book ‘How to Prevent Burnout’ and my latest book, Life Force. The revolutionary 7-step plan for optimum energy’.

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