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Make healthier carbohydrate choices

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The following table shows you how to choose healthy carbohydrates

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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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