08 Jan Children’s Nutritionist – Starchy Carbohydrates
High glycemic-load (GL) foods such as starches and sugars should be kept to a minimum. Starch foods include breads, rice, cereals, grains, potatoes and pasta. Sugary foods include cakes, biscuits, pastries and desserts. Your diet should contain some starches as a valuable source of energy; however intake of sugary foods should be minimized. Having an excess of starches and sugars in your diet has been shown to promote obesity, diabetes, heart disease and other chronic diseases.
Your daily consumption of allowable high GL foods should be limited to one to two servings daily (each providing approximately 30g of carbohydrate). If you are trying to loose weight limit the high GL serving to one a day. Serving sizes as follows:
High GL food servings
|Wholegrain bread||2 slices|
|Crisp bread/wheat crackers||2 pieces|
|Beans or lentils, cooked||1/3 cup|
|Pasta, cooked||½ cup|
|Noodles, cooked||½ cup|
|Couscous, cooked||½ cup|
|White rice, cooked||½ cup|
|Brown rice, cooked||½ cup|
|Potato, sweet||½ cup|
|High fibre breakfast cereal||1 cup*|
Choose high fibre, low sugar cereals. Breakfast cereals vary widely in carbohydrate content per cup. 1 cup serving for lighter cereals (puffed and flaked grains), ½ cup serving for denser heavier cereals such as oats.
Some healthier options, which have a lower glycemic load than their more highly processed alternatives, are detailed below.
|Breads||Multigrain, wholemeal, rye, spelt, Essene bread|
|Cereals||Wholegrain breakfast cereal, oats, bran|
|Pasta/noodles||Wholegrain pasta, low carbohydrate pasta, spelt pasta|
|Rice/grains||Brown rice, basmati rice, barley|
Legumes also contain a proportion of protein and are excellent foods to incorporate into a vegetarian diet.
Note: Gluten containing foods
Many grains and related foods contain gluten. Check with your Practitioner if gluten containing foods are suitable for you. Grains which contain gluten include: Wheat, rye, oats, barley, spelt, triticale, semolina, bran, wheat germ, bulgur and malt.