Potatoes, rice, pasta, bread, chapattis, naan and plantain all contain carbohydrates, which is broken down into glucose and used by your cells as fuel.

Better option of starchy foods - such as whole grain bread, wholewheat pasta and basmati, brow or wild rice - contain fibre, which helps to keep your digestive system working well. They are generally more slowly absorbed ( that is, they have a lower glycaemic index, or GI), keeping you feeling fuller for longer.

How often ?

Try to include some starchy foods every day.


  • two slices of multigrain toast with scraping of spread and Marmite or peanut butter
  • rice, pasta or noodles in risottos, salads or stir-fries
  • potatoes any way you like - but don't fry them- with the skin left on for valuable fibre. Choose low-fat toppings, such as cottage cheese or beans.