Roczen Sunday Journal
Five starchy foods you can replace straight away
During your journey, we recommend you avoid starchy carbohydrates.

During your journey, we recommend you avoid starchy carbohydrates (like rice, potatoes, oven chips) and grains, particularly refined carbohydrates.

What are refined carbohydrates?

Refined carbohydrates are grains and grain flours that have been significantly modified from their natural state. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting. During this process, many important nutrients can be lost, including fibre and protein, both essential in supporting a healthy gut.

  • White bread
  • White pasta
  • White rice

We also include potatoes on this list. While potatoes are considered a complex carb, they are full of starch and our bodies digest these carbs quickly and convert the starch into sugar.

What are the alternatives?

Here are three easy substitutes for starchy foods, along with some recipes to get you started:

  • Replace rice with cauliflower rice
  • Replace pasta with spiralised courgette, or konjac or shirataki noodles
  • Replace tortillas and flatbreads with lettuce wraps or nori wraps
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