Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan and plantain. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. These foods have something called a high glycaemic index (GI) – we’ve got loads more information about this.
There are some better options for starchy foods – ones that affect blood glucose levels more slowly. These are foods with a low glycaemic index (GI), like wholegrain bread, whole-wheat pasta and basmati, brown or wild rice. They also have more fibre, which helps to keep your digestive system working well. So if you’re trying to cut down on carbs, cut down on things like white bread, pasta and rice first.
Benefits
The fibre helps to keep your digestive system healthy
Some affect your blood sugar levels more slowly
Wholegrains help protect your heart
How often?
Try to have some starchy foods every day.
Examples of what to try
two slices of multigrain toast with a bit of spread and Marmite or peanut butter
brown rice, pasta or noodles in risottos, salads or stir-fries
baked sweet potato with the skin left on – add toppings like cottage cheese or beans
boiled cassava, flavoured with chilli and lemon
chapatti made with brown or wholemeal atta.
