Five starchy foods you can replace straight away

During your journey, we recommend you avoid starchy carbohydrates.

Dr. Laura Falvey
December 27, 2023

Brush the chip off your shoulder. Here's 5 starchy foods you can replace.

It can be tough to replace starches in your diet, but we’re here to help. During your programme, we will likely recommend you avoid starchy carbohydrates (such as rice, potatoes and oven chips), and 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. Examples include:

  • White bread
  • White pasta
  • White rice

What are the alternatives?

  • You can replace rice with cauliflower rice.
  • Fill your plate up with green vegetables instead
  • Replace pasta with spiralised courgette, or konjac noodles
  • Consider quinoa over couscous
  • Replace tortillas and flatbreads with lettuce or omelette wraps.

So what's next?

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