LOW STARCH DIET · Rice Krispies 79.1 Ricicles 53.8 Shredded Wheat 67.5 Shreddies 63.9 Smacks 39.6...

LOW STARCH DIET

Essentially, this diet means REDUCE BREAD, POTATOES, CAKES and PASTA & RICE and INCREASE

the intake of GOOD QUALITY UNPROCESSED MEAT, FISH, FRUITS and VEGETABLES.

REDUCE THE FOLLOWING:

1. bread and flour products and grainproducts:

bread (white, brown, wholemeal etc.).

crispbreads, biscuits, cream crackers etc.

cakes and cookies, puddings and pies.

pastas, spaghetti, noodles, macaroni, pizza, chappati, pitta bread, popcorn.

2. rice:brown, white, boiled, fried or in puddings.

3. potatoes or mashed potatoes, and potato crisps to be avoided.

chips; baked, boiled, roasted.

INCREASE THE FOLLOWING: EAT PLENTY OF UNPROCESSED PROTEINS,

VEGETABLES, AND FRUITS:

1. meat

beef, pork, lamb, sausages, bacon, salami, pate, corned beef, potted meats, ham

and veal, venison, chicken, turkey, duck or any other poultry meats.

2. fish

white fish: cod, haddock, plaice, dover sole.

herring, salmon, mackerel, tuna, sardines fresh or tinned in oil, brine, or tomato.

shellfish: crab, lobster, prawns, scampi, cockles mussels, oysters.

3. milk products like real butter, yoghurt (preferably goat or sheepmilk products)

4. eggs, prepared in any manner.

5. vegetables

all green vegetables, cabbage, cauliflower, sprouts, courgettes, peppers,

mushrooms, spinach, broccoli or carrots.

6. Fruits, all kinds of fruits and dried fruits.

NORMAL INTAKE ONLY: FATS (like olive oil, coconut oil) AND SUGARS like honey,

maple sirup.

NO RESTRICTIONS ON BEVERAGES (be careful with alcohol) OR SPICES (pepper,

salt and dried or fresh herbs)

THE STARCH CONTENT OF FOODS expressed as g/100g of food

Nomenclature: Tr trace

N present in significant quantities but there is no reliable information on the amount

( ) estimated value

CEREALS AND CEREAL PRODUCTS

Flours, grains and starches

Bran (wheat) 23.0

Chapati flour (brown) 70.5

(white) 75.5

Cornflour 92.0

Custard powder 92.0

Oatmeal (quick cook,raw) 64.9

Rye flour (whole) 75.9

Sago (raw) 94.0

Soya flour (full fat) 12.3

(low fat) 14.8

Tapioca (raw) 95.0

Wheat flour (brown) 66.8

(white,breadmaking) 73.9

(white,plain) 76.2

(white,self raising) 74.3

(wholemeal) 61.8

Wheatgerm (28.7)

Rice

Brown rice (raw) 80.0

(boiled) 31.6

Savoury rice (raw) 73.8

(cooked) 25.1

White rice (easy cook,raw) 85.8

(easy cook,boiled

fried in lard,dripping) 23.1

Pasta

Macaroni (raw) 73.6

(boiled) 18.2

Noodles (egg,raw)

(egg,boiled) 12.8

Spaghetti (white,raw) 70.8

(white,boiled) 21.7

(wholemeal,raw) 62.5

(wholemeal,boiled) 21.9

Breads

Brown bread (average) 41.3

(toasted) 52.1

Chapatis (made with fat) 46.5

(made without fat) 42.1

Currant bread 36.3

(toasted) 40.7

Granary bread 44.1

Hovis (average) 39.7

(toasted) 50.9

Malt bread 30.7

Naan bread 44.6

Papadums (fried in vegetable oil) 39.1

Pitta bread (white) 55.5

Rye bread 44.0

Vitbe (average) 40.4

White bread (average) 46.7

(sliced) 43.8

(fried in blended oil) 45.3

(fried in lard) 45.3

(toasted) 53.4

French stick 53.5

'with added fibre' 46.3

(toasted) 55.1

Wholemeal bread (average) 39.8

(toasted) 46.6

Rolls

Brown rolls (crusty) 48.5

(soft) 49.3

Croissants 37.2

Hamburger buns 46.6

White rolls (crusty) 55.4

(soft) 49.4

Wholemeal rolls (46.8) 46.8

Breakfast cereals

All-Bran 27.6

Bran Flakes 50.6

Coco Pops 56.1

Common Sense Oat Bran Flakes 57.2

Corn Flakes 77.7

Crunchy Nut Corn Flakes 52.3

Frosties 51.8

Fruit 'n Fibre 47.7

Muesli (Swiss style) 46.0

(with no added sugar) 51.4

Oat and Wheat Bran 51.0

Porridge (made with water) 9.0

(made with whole milk) 9.0

Puffed Wheat 67.0

Raisin Splitz 57.2

Ready Brek 66.9

Rice Krispies 79.1

Ricicles 53.8

Shredded Wheat 67.5

Shreddies 63.9

Smacks 39.6

Special K 64.5

Start 52.6

Sugar Puffs 28.0

Sultana Bran 39.2

Weetabix 70.5

Weetaflake 59.0

Weetos 52.9

Biscuits

Chocolate biscuits (full coated) 21.8

(cream filled, full coated) 19.5

Chocolate chip cookies 30.6

Cream crackers 68.3

Crispbread (rye) 67.4

Crunch biscuits (cream filled) 26.8

Digestive biscuits (chocolate) 38.0

(plain) 55.0

Flapjacks 28.0

Gingernut biscuits 43.3

Oat based biscuits 39.7

Oatcakes (retail) 59.9

Sandwich biscuits (cream filled) 37.3

(jam filled) 40.4

Semi-sweet biscuits 52.5

Short sweet biscuits 38.1

Shortbread 47.6

Wafer biscuits (filled) 21.3

Wafers (filled, chocolate, full coated) 17.0

Water biscuits 73.5

Wholemeal crackers 70.3

Cakes (uit de winkel)

Banana bread 16.4

Battenburg cake 16.3

Cake mix (made up) 24.2

Carrot cake 13.2

Chocolate fudge cake 11.3

Crispie cakes 31.0

Fancy iced cakes (individual) 14.8

Fruit cake (plain, retail) 14.8

(rich) 11.2

(rich, iced) 7.7

(wholemeal) 23.2

Gateau (chocolate based, frozen) 17.6

(fruit, frozen) 17.8

Jaffa cakes 22.4

Madeira cake 21.9

Muffins (American style, chocolate chip) 23.8

Reduced fat cake 16.3

Rice cakes 79.2

Sponge cake 22.0

(made without fat) 22.1

(jam filled) 16.5

(with dairy cream and jam) 18.6

Swiss roll (chocolate, individual) 16.3

*

Milk and Milk Products

Skimmed Milk (average) 0

(pasteurised)

(fortified plus SMP) 0

(UHT, fortified) 0

Semi-skimmed milk (average) 0

(pasteurised)

(fortified plus SMP) 0

(UHT) 0

Whole milk (average) 0

(pasteurised) 0

(summer) 0

(winter) 0

(sterilised) 0

Condensed milk (skimmed,sweetened) 0

(whole,sweetened) 0

Dried skimmed milk 0

(with vegetable fat) 0

Evaporated milk (whole) 0

Flavoured milk Tr

Goats milk (pasteurised) 0

Human milk (colostrum) 0

(transitional) 0

(mature) 0

Sheeps milk (raw) 0

Soya milk (plain) 0

(flavoured) 0

*

Imitation creams

Dessert Top Tr

Dream Topping(made with whole milk) 2.1

(made up with semi-skimmed milk) 2.1

Elmlea (single) 0

(whipping) 0

(double) 0

Tip Top N

*

Puddings and chilled desserts

Cheesecake (frozen) 10.8

Creme caramel 2.6

Custard (made up with whole milk) 5.1

(made up with skimmed milk) 5.1

(canned) 3.1

Instant dessert powder 19.4

(made up with whole milk) 3.5

(made up with skimmed milk) 3.5

Jelly (made with water) 0

Milk pudding (made with whole milk) 9.3

(made with skimmed milk) 9.3

Mousse (chocolate) 2.4

(fruit) Tr

Rice pudding (canned) 5.8

Trifle 5.5

(with fresh cream) 4.5

*

Beans and lentils

Blackeye beans (dried raw) 47.5

(dried,boiled in unsalted water) 18.0

Broad beans (frozen,boiled in

unsalted water) 10.0

Butter beans (canned,re-heated,

drained) 10.9

Chick peas (whole,dried,raw) 43.8


(canned,re-heated,drained) 15.1

Green beans/French beans (raw) 0.9

(frozen,boiled in unsalted water) 2.6

Hummus 9.3

Lentils (green and brown,whole,

dried,raw) 44.5

(dried,boiled in salted water) 15.9

(red,split,dried,raw) 50.8


Mung beans (whole,dried,raw) 40.9


Red kidney beans (dried raw) 38.0


(canned,re-heated,drained) 12.8

Runner beans (raw) 0.4

(boiled in unsalted water) 0.3

Soya beans (dried raw) 4.8


Tofu (soya bean,steamed) 0.3

(steamed fried) 0.9

Pastry

Flaky pastry (raw) 34.1

(cooked) 45.0

Shortcrust pastry (raw) 45.8

(cooked) 53.2

Wholemeal pastry (raw) 37.2

(cooked) 43.1

Buns and pastries

Bagels (plain) 51.3

Chelsea buns 34.5

Crumpets (toasted) 42.3

Currant buns 36.6

Custard tarts (individual) 19.6

Danish pastries 22.8

Doughnuts (jam) 30.0

(ring) 31.9

Eccles cake 18.1

Eclairs (frozen) 19.5

Greek pastries 21.6

Hot cross buns 34.9

Jam tarts (retail) 27.4

Mince pies (individual) 31.5

Muffins (English style, white) 40.8

(English style, white, toasted) 47.3

Scones (fruit, retail) 37.3

(plain) 47.9

(wholemeal) 37.1

Scotch pancakes (retail) 21.5

Teacakes (toasted) 41.9

Puddings

Bread pudding 14.7

Christmas pudding (retail) 10.1

Crumble (fruit) 14.0

(fruit, wholemeal) 10.3

Fruit pie (one crust) 13.1

(pastry top and bottom) 22.0

(individual) 25.8

(blackcurrant, pastry top and bottom) 22.0

Fruit pie (wholemeal, one crust) 10.6

(wholemeal, pastry top and bottom) 17.8

Lemon meringue pie 13.6

Pancakes (sweet, made with whole milk) 18.8

Sponge pudding (canned) 19.6

Treacle tart 29.2

Savouries

Cheese and onion rolls (pastry) 24.2

Dumplings 24.0

Pancakes (savoury, made with whole milk) 20.2

Prawn crackers (takeaway) 56.0

Risotto (plain) 34.0

Stuffing mix (dried) 62.8

Stuffing (sage and onion) 23.1

Yorkshire pudding 21.0

Pizzas

Pizza base (raw) 54.1

Pizza (cheese and toato, deep pan) 31.5

(cheese and tomato, thin base) 30.3

(cheese and tomato, french bread) 29.0

(cheese and tomato, frozen) 28.1

(chicken topped, chilled) 29.2

(fish topped, takeaway) 26.2

(ham and pineapple, takeaway) 31.3

(meat topped) 27.3

(vegetarian) 26.9

MILK AND MILK PRODUCTS

Skimmed milk (average) 0

(pasteurised, average) 0

(pasteurised, fortified plus SMP) 0

(sterilised) 0

(UHT) 0

Semi-skimmed milk (average) 0


(pasteurised, summer) 0

(pasteurised, winter) 0

(pasteurised, fortified plus SMP) 0

(UHT) 0

Whole milk (average) 0


(pasteurised, summer) 0

(pasteurised, winter) 0

(sterilised) 0

(UHT) 0

Channel Island milk (whole) 0

(pasteurised) 0

Breakfast milk (pasteurised) 0

(average) 0

(summer) 0

(winter) 0

Processed milks

Condensed milk (skimmed, sweetened) 0

(whole, sweetened) 0

Dried skimmed milk 0

(with vegetable fat) 0

Evaporated milk (whole) 0

(light, 4% fat) 0

Flavoured milk (pasteurised) 0.2

(pasteurised, chocolate) 0.4

Milkshake (thick, takeaway) 0.3

Other milks

Goats milk (pasteurised) 0

Human milk (mature) 0

Sheeps milk (raw) 0

Soya (non-dairy alternative to milk, sweetened, calcium enriched) 0

Soya (non-dairy alternative to milk, unsweetened) 0

Fresh creams

Cream (single) 0

(soured) 0

(whipping) 0

(double) 0

(clotted) 0

Cream fraiche 0.3

(half fat) 1.4

Dairy cream (extra thick) 0

Sterilised creams

Cream (sterilised, canned) 0

UHT creams

Dairy cream (UHT, canned spray) 0

(UHT, canned spray, half fat) 0

Imitation creams

Dream Topping (made up with semi-skimmed milk) 2.1

Elmlea (single) 0

(whipping) 0

(double) 0

Tip Top dessert topping 1.9

Cheeses

Brie 0

Camambert 0

Cheddar cheese 0

Cheddar type (half fat) 0

Cheedar (vegetarian) 0

Cheese spread (plain) 0

(reduced fat) 0.6

Cottage cheese (plain) 0

(plain, reduced fat) 0

(plain, with additions) 0

Cream cheese 0

Danish blue 0

Edam 0

Feta 0

Goats milk soft cheese (full fat, white rind) 0

Gouda 0

Hard cheese (average) 0

Mozzarella (fresh) 0

Parmesan (fresh) 0

Processed cheese (plain) 0

(slices, reduced fat) 0

Spreadable cheese (soft white, low fat) 0

(soft white, medium fat) 0

(soft white, full fat) 0

Stilton (blue) 0

White cheese (average) 0

Yogurts and fromage frais

Whole milk yogurt (plain) 0

(fruit) 1.1

(infant, fruit flavour) 0.7

(twinpot, thick and creamy with fruit) 0.6 (includes maltodextrins)

Low fat yogurt (plain) 0.3

(fruit) 1.0

Virtually fat free/diet yogurt (plain) 0.3

(fruit) 0.7

Greek style yogurt (plain) 0.3

(fruit) 0.7

Drinking yogurt 0

Greek yogurt (sheep) 0

Lassi (sweetened) 0.2

Soya (alternative to yogurt, fruit) 0.7

Tzatziki 0.2

Fromage frais (plain) 0.3

(fruit) 0.6

(virtually fat free, natural) 0.2

(virtually fat free, fruit) 0.7

Ice creams

Choc ice 0.7

Chocolate nut sundae 1.3

Cornetto-type ice-cream cone 8.7

Frozen ice-cream desserts 0.7

Ice-cream bar (chocolate coated) 0.6

Ice-cream wafers 77.7

Ice-cream (dairy, vanilla) Tr

(dairy, premium) Tr

Ice-cream (non-dairy, vanilla) 0

Lollies (containing ice-cream) 0

(with real fruit juice) 0

Sorbet (fruit) 0

Puddings and chilled desserts

Banoffee pie 11.4

Cheesecake (frozen) 10.0

(fruit, individual) 9.1

Chocolate dairy desserts 2.7

Creme caramel 2.6

Custard (made up with whole milk) 5.1

(made up with semi-skimmed milk) 5.1

Custard (canned) 3.5

Instant dessert powder 19.4

Jelly (made with water) 0

Meringue 0

(with cream) 0

Milk pudding (made with whole milk) 9.2

Mousse (chocolate) 2.4

(chocolate, reduced fat) 2.2

(fruit) Tr

Pavlova (with fruit and cream) 1.1

(no fruit) 0.3

Profiteroles with sauce 6.4

Rice pudding (canned) 7.3

(canned, low fat) 7.2

Torte (fruit) 9.9

Trifle 4.3

(fruit) 4.2

Eggs and egg dishes

Eggs (chicken, raw) 0

(white, raw) 0

(yolk, raw) 0

(chicken, boiled) 0

(fried in vegetable oil) 0

(poached) 0

(scrambled, with milk) 0

(duck, whole, raw) 0

Egg dishes

Omelette (plain) 0

(cheese) 0

Quiche (cheese and egg) 15.6

(cheese and egg, wholemeal) 12.6

Quiche (Lorraine) 17.4

Fats and oils

Butter 0

(spreadable) 0

Blended spread (70-80% fat) 0

(40% fat) 0

Dairy spread (40% fat) 0

Margarine (hard, animal and vegetable fats) 0

(hard, vegetable fats only) 0

(soft, not polyunsaturated) 0

(soft, polyunsaturated) 0

Fat spread (70-80% fat, not polyunsaturated) 0

(70% fat, polyunsaturated) 0

(60% fat, polyunsaturated) 0

(60% fat, with olive oil) 0

(40% fat, not polyunsaturated) 0

(35-40% fat, polyunsaturated) 0.6

(20-25% fat, not polyunsaturated) Tr

(polyunsaturated) 0.8

(5% fat) 0

Cooking fats

Compound cooking fat 0

Dripping (beef) 0

Ghee (butter) 0

(vegetable) 0

Lard 0

Suet (shredded) 11.9

(vegetable) 10.2

Oils

Coconut oil 0

Cod liver oil 0

Corn oil 0

Evening primrose oil 0

Olive oil 0

Palm oil 0

Peanut (Groundnut) oil 0

Rapeseed oil 0

Safflower oil 0

Sesame oil 0

Soya oil 0

Sunflower oil 0

Vegetable oil (blended, average) 0

Walnut oil 0

Wheatgerm oil 0

Meat and meat products

Bacon

Bacon rashers, back (raw) 0

(dry-fried) 0

(grilled) 0

(grilled crispy) 0

(microwaved) 0

(fat trimmed, raw) 0

(fat trimmed, grilled) 0

(reduced salt, grilled) 0

middle (grilled) 0

Bacon rashers, streaky (raw) 0

(grilled) 0

(fried) 0

Bacon (fat only, average, raw) 0

(average, cooked) 0

Ham 0

(gammon joint, raw) 0

(boiled) 0

(gammon rashers, grilled) 0

Beef

Beef (average, trimmed lean, raw) 0

(trimmed fat, raw) 0

Beef (fat, cooked) 0

Braising steak (braised, lean) 0

(lean and fat) 0

Fore-rib/rib-roast (raw, lean and fat) 0

(roasted, lean and fat) 0

Mince (raw) 0

(microwaved) 0

(stewed) 0

(extra lean, stewed) 0

Rump steak (raw, lean and fat) 0

(barbecued, lean) 0

(fried, lean) 0

(fried, lean and fat) 0

(grilled, lean) 0

(from steakhouse, lean) 0

(strips, stir-fried, lean) 0

Silverside (salted, boiled, lean) 0

Stewing steak (raw, lean and fat) 0

(stewed, lean and fat) 0

Topside (raw, lean and fat) 0

(roasted well-done, lean) 0

(lean and fat) 0

Lamb

Lamb (average, trimmed lean, raw) 0


(fat cooked) 0

Best end neck cutlets (raw, lean and fat) 0

(grilled, lean) 0

(lean and fat) 0

Breast (roasted, lean) 0

(lean and fat) 0

Leg (average, raw, lean and fat) 0

Leg, whole (roasted medium lean) 0

(lean and fat) 0

Loin chops (raw, lean and fat) 0

(grilled, lean) 0

(lean and fat) 0

(microwaved, lean and fat) 0


Mince (raw) 0

(stewed) 0

Neck fillet (strips, stir-fried, lean) 0

Shoulder (raw, lean and fat) 0

diced, kebabs (grilled,lean and fat) 0

whole (roasted, lean) 0

(lean and fat) 0

Stewing lamb (pressure cooked, lean) 0

(stewed, lean) 0

(lean and fat) 0

Pork

Pork (average, trimmed lean, raw) 0


(fat, cooked) 0

Belly joint/slices (grilled, lean and fat) 0

Diced (casseroled, lean only) 0

Fillet strips (stir-fried, lean) 0

Leg joint (raw, lean and fat) 0

(roasted medium, lean) 0

(lean and fat) 0

Loin chops (raw, lean and fat) 0

(barbecubed, lean and fat) 0

(grilled, lean) 0

(lean and fat) 0

(microwaved, lean and fat) 0


Steaks (raw, lean and fat) 0

(grilled, lean and fat) 0

Veal

Veal, (escalop, raw) 0

(fried) 0

Chicken

Dark meat (raw) 0

Light meat (raw) 0

Meat (average, raw) 0

Breast (casseroled, meat only) 0

(grilled without skin, meat only) 0

(strips, stir-fried) 0

Breast in crumbs (chilled, fried) 14.0

Drumsticks (roasted, meat and skin) 0

Roasted (meat, average) 0

(dark meat) 0

(light meat) 0

(leg quarter, meat and skin) 0

(wing quarter, meat and skin) 0

Skin (dry, roasted/grilled) 0

Turkey

Dark meat (raw) 0

Light meat (raw) 0

Meat (average, raw) 0

Breast (fillet, grilled, meat only) 0

(strips, stir-fried) 0

Roasted (dark meat) 0

(light meat) 0

(meat, average) 0

Skin (dry, roasted) 0

Duck

Duck (raw, meat only) 0

(crispy, Chinese style) 0

(roasted, meat only) 0

(meat, fat and skin) 0

Goose

Goose (roasted, meat, fat and skin) 0

Pheasant

Pheasant (roasted, meat only) 0

Rabbit

Rabbit (raw, meat only) 0

(stewed, meat only) 0

Venison

Venison (roast) 0

Offal

Heart (lamb, roasted) 0

Kidney (lamb, fried) 0

(ox, stewed) 0

(pig, stewed) 0

Liver (calf, fried) 0

(chicken, fried) 0

(lamb, fried) 0

(ox, stewed) 3.6

(pig, stewed) 3.6

Oxtail (stewed) 0

Tongue (sheep, stewed) 0

Tripe (dressed, raw) 0

Trotters and tails (boiled) 0

Burgers and grillsteaks

Beefburgers (chilled/frozen, raw) Tr

(fried) Tr

(grilled) Tr

Big Mac 16.6

Cheeseburger (takeaway) 21.2

Economy burgers (frozen, raw) 3.1

(grilled) 8.9

Grillsteaks (beef, chilled/frozen, grilled) Tr

Hamburger (takeaway) 21.2

Quarterpounder with cheese (takeaway) 14.0

Whopper burger 14.4

Meat products

Black pudding (dry-fried) 16.4

Chicken nuggets (takeaway) 18.4

Chicken pie (individual, chilled/frozen, baked) 23.0

Chicken roll 5.2

Corned beef (canned) 0

Cornish pastie 24.1

Frankfurter Tr

Game pie 31.2

Haggis (boiled) (19.2)

Liver sausage 5.0

Luncheon meat (canned) 3.6

Meat spread 2.1

Pate (liver) 0.8

(meat, reduced fat) 1.7

Polony (14.2)

Pork pie (individual) 22.7

Salami Tr

Sausages (beef, chilled, grilled) 11.7

(pork, raw, average) 6.8

(pork, chilled, fried) 8.4

Sausages (pork, chilled, grilled) 8.3

(reduced fat, chilled/frozen, grilled) 9.9

Sausages (premium, chilled, grilled) 5.4

Sausage rolls (puff pastry) (24.5)

Saveloy (unbattered, takeaway) 8.9

Scotch eggs (retail) 13.1

Steak and kidney pie (single crust, homemade) 15.4

Steak and kidney / Beef pie (individual, chilled/frozen, baked) 25.2

Stewed steak with gravey (canned) 0.6

Tongue slices 0

Turkey roll 4.7

White pudding (36.3)

Meat dishes

Beef bourguignonne 1.4

(made with lean beef) 1.4

Beef casserole (made with canned cook-in sauce) 1.8

Beef chow mein (retail, reheated) 12.3

Beef curry (chilled/frozen, reheated) 1.8

(with rice) 13.8

(reduced fat) 0.2

Beef stew 2.3

Beef, stir-fried with green peppers 2.2

Bolognese sauce (with meat) 0.2

Chicken chasseur 1.2

Chicken chow mein (takeaway) 6.6

Chicken curry (average, takeaway) 1.2

(chilled/frozen, reheated, with rice) 13.9

Chicken curry (made with canned curry sauce) 2.1

Chicken in white sauce (canned) 2.5

Chicken satay 1.4

Chicken tandoori (chilled, reheated) 1.0

Chicken tikka masala (retail) 0.6

Chicken wings (marinated, chilled/frozen, barbecued) 0.5

Chicken (stir-fried with rice and vegetables, frozen, reheated) 12.6

Chilli con carne 1.2

(chilled/frozen, reheated, with rice) 14.5

Coq au vin 2.8

Coronation chicken 0.2

Cottage/Shepherd's pie (chilled/frozen, reheated) 10.3

Doner kebabs (meat only) 0

(in pitta bread with salad) 12.3

Faggots in gravy (chilled/frozen, reheated) 10.8

Goulash 4.3

Irish stew 6.5

(made with lean lamb) 6.5

(canned) 5.6

Lamb curry (made with canned curry sauce) 2.1

Lamb kheema 1.1

Lamb/Beef hot pot with potatoes (chilled/frozen, retail, reheated) 9.6

Lancashire hotpot 5.8

Lasagne 11.7

(chilled/frozen, reheated 12.7

Meat samosas (takeaway) 16.8

Moussaka (chilled/frozen/longlife, reheated) 6.5

Pasta with meat and tomato sauce 10.7

Pork casserole (made with canned cook-in sauce) 1.5

Sausage casserole 2.7

Shish kebab (meat only) 0

(in pitta bread with salad) 15.0

Spaghetti bolognese (chilled/frozen, reheated) 2.3

(chilled/frozen, reheated, with spaghetti) 13.2

Spring rolls (meat, takeaway) 12.0

Sweet and sour chicken (takeaway) 8.8

Sweet and sour pork 3.4

Fish and fish products

White fish

Cod (raw) 0

(baked) 0

(poached) 0

(frozen, raw) 0

(frozen, grilled) 0

(in batter, fried in blended oil) 11.7

(in crumbs, frozen, fried in blended oil) 15.0

(in parsley sauce, frozen, boiled) 2.8

(dried, salted, boiled) 0

Coley (raw) 0

(steamed) 0

Haddock (raw) 0

(steamed) 0

(smoked, steamed) 0

(in crumbs, frozen, fried in blended oil) 12.6

Halibut (grilled) 0

Lemon sole (raw) 0

(steamed) 0

(goujons, baked) 13.9

(goujons, fried in blended oil) 13.4

Plaice (raw) 0

(frozen, steamed) 0


(in crumbs, fried in blended oil) (8.3)

(goujons, baked) 27.0

(goujons, fried in blended oil) 26.1

Rock Salmon/Dogfish (in batter, fried in blended oil) 10.3

Skate (in batter, fried in blended oil) (4.8)

Whiting (steamed) 0

(in crumbs, fried in blended oil) 6.8

Fatty fish

Anchovies (canned in oil, drained) 0

Eel (jellied) Tr

Herring (raw) 0

(grilled) 0

Kipper (raw) 0

(grilled) 0

Mackerel (raw) 0

(grilled) 0

(smoked) 0

Pilchards (canned in tomato sauce) 0.2

Salmon (raw) 0

(grilled) 0

(steamed) 0

(smoked) 0

(pink, canned in brine, flesh only, drained) 0

Sardines (canned in brine, drained) 0

(canned in oil, drained) 0

(canned in tomato sauce) Tr

Swordfish (grilled) 0

Trout (rainbow, grilled) 0

Tuna (canned in brine, drained) 0

(canned in oil, drained) 0

Whitebait (in flour, fried) (5.2)

Crustacea

Crab (boiled) Tr

(canned in brine, drained) Tr

Lobster (boiled) Tr

Prawns (boiled) 0

Scampi (in breadcrumbs, frozen, fried in blended oil) 20.5

Shrimps (canned in brine, drained) Tr

(frozen) Tr

Molluscs

Cockles (boiled) Tr

Mussels (boiled) Tr

Squid (frozen, raw) Tr


Whelks (boiled) Tr

Winkles (boiled) Tr

Fish products and dishes

Crabsticks 6.6

Curry (fish, Bangladeshi) Tr

(prawn, takeaway) 0.9

Fish balls (steamed) 5.5

Fish cakes (fried in blended oil) 16.8

Fish fingers (cod, fried in blended oil) 15.5

(grilled) 16.6

Fish paste 3.2

Fisherman's pie (retail) 7.2

Kedgeree 8.0

Roe (cod, hard, fried in blended oil) 3.0

Salmon en croute (retail) 17.1

Seafood cocktail 1.4

Seafood pasta (retail) 5.9

Szechuan prawns with vegetables (takeaway) 1.2

Taramasalata 4.1

Tuna pate Tr

Vegetables

Early potatoes

New potatoes (average, raw) 14.8


(in skins, boiled in unsalted water) 14.4

(canned, re-heated, drained) 14.4

Main crop potatoes

Old potatoes (average, raw) 16.6

(baked, flesh and skin) 30.5

(baked, flesh only) 17.3


(mashed with butter) 14.5

(roast in blended oil) 25.3

(roast in corn oil) 25.3

(roast in lard) 25.3

Chipped old potatoes

Chips (homemade, fried in blended oil) 29.5

(fried in corn oil) 29.5

(fried in dripping) 29.5

(retail, fried in blended oil) 28.8


(fried in vegetable oil) 28.8

French fries (retail) 32.7

(straight cut, frozen, fried in blended oil) 35.3

(frozen, fried in corn oil) 35.3


(fine cut, frozen, fried in blended oil) 40.6

(frozen, fried in corn oil) 40.6

(frozen, fried in dripping) 40.6

Microwave chips (cooked) 31.5

Oven chips (frozen, baked) 29.1

Potato products

Instant potato powder (made up with water) 12.7

(made up with whole milk) 12.7

Potato croquettes (fried in blended oil) 21.1

Potato fritters (battered, cooked) 25.2

Potato waffles (frozen, cooked) 29.8

Beans and lentils

Aduki beans (dried, boiled in unsalted water) 20.8

Baked beans (canned in tomato sauce, re-heated) 9.4

(reduced sugar, reduced salt) 9.7

Beansprouts (mung, raw) 1.8

(stir fried in blended oil) 1.1

Black gram (urad gram, dried, raw) 37.6

(dried, boiled in unsalted water) 13.0

Blackeye beans (dried, raw) 47.5


Broad beans (frozen, boiled in unsalted water) 10.0

Butter beans (canned, re-heated, drained) 10.9

Chick pea flour/besan flour (43.8)

Chick peas (whole, dried, raw) 43.8



Green beans/French beans (raw) 0.9

(frozen, boiled in unsalted water) 2.6

Hummus 9.3

Lentils (green and brown, whole, dried, raw) 44.5

(dried, boiled in salted water) 15.9

Lentils (red, split, dried, raw) 50.8


Mung beans (whole, dried, raw) 40.9


Red kidney beans (dried, raw) 38.0



Runner beans (raw) 0.4


Soya beans (dried, raw) 4.8


Tofu (soya bean, steamed) 0.3

(steamed, fried) 0.9

Peas

Mange-tout peas (raw) 0.8

(boiled in salted water) 0.5

(stir-fried in blended oil) 0.2

Mushy peas (canned, re-heated) 10.7

Peas (raw) 7.0


(frozen, boiled in salted water) 4.7



Petit pois (frozen, boiled in unsalted water) Tr

Processed peas (canned, re-heated, drained) 14.7

Vegetables, general

Artichokes, Globe (boiled) 0

Artichokes, Jerusalem (boiled) 0

Asparagus (raw) 0.1

(boiled in salted water) Tr

Aubergine/Egg plant (raw) 0.2


Beetroot (raw) 0.6


(pickled, drained) Tr

Broccoli (green, raw) 0.1

(boiled in unsalted water) Tr

Brussel sprouts (raw) 0.8



Cabbage (raw, average) 0.1

(boiled in unsalted water, average) 0.1

(white, raw) 0.1

Carrots (old, raw) 0.3


(young, raw) 0.2

(young, boiled in unsalted water) 0.2


Cauliflower (raw) 0.4


Celery (raw) Tr

(boiled in salted water) Tr

Chicory (raw) 0.2

Courgette/Zucchini (raw) 0.1



Cucumber (raw) 0.1

Curly kale (raw) 0.1


Fennel (Florence, raw) 0.1


Garlic (raw) 14.7

Gherkins (pickled, drained) 0.2

Gourd (karela, raw) 0.8

Leeks (raw) 0.3


Lettuce (average, raw) Tr

(Iceberg, raw) Tr

Marrow (raw) 0.1


Mixed vegetables (frozen, boiled in salted water) 3.0

Mushrooms (common, raw) 0.2

(fried in butter) 0.2


Mustard and cress (raw) Tr

Okra (raw) 0.5


(stir-fried in corn oil) 0.8

Onions (raw) Tr


(pickled, drained) Tr

(pickled, cocktail/silverskin, drained) Tr

Parsnip (raw) 6.2


Peppers (capsicum, chilli, green, raw) Tr

(capsicum, green, raw) 0.1

(green, boiled in salted water) 0.2

(capsicum, red, raw) 0.1

(red, boiled in salted water) 0.1

Plantain (boiled in unsalted water) 23.0

(ripe, fried in vegetable oil) 36.0

Pumpkin (raw) 0.3


Quorn (pieces, as purchased) 1.1

Radish (red, raw) Tr

Shallots (raw) Tr

Spinach (raw) 0.1

(boiled in unsalted water) Tr


Spring greens (raw) 0.4


Spring onions (bulbs and tops, raw) 0.2

Swede (raw) 0.1


Sweet potato (raw) 15.6


Sweetcorn (baby, canned, drained) 0.6

(kernels, canned, re-heated, drained) 16.6

(on-the-cob, whole, boiled in unsalted water) 16.9

Tomatoes (raw) Tr


(grilled) Tr

(canned, whole contents) 0.2

Turnip (raw) 0.2


Watercress (raw) Tr

Yam (raw) 27.5


Vegetable dishes

Beanburger (soya, fried in vegetable oil) 9.1

Bubble and squeak (fried in vegetable oil) 8.4

Cannelloni (vegetable) 13.0

Casserole (vegetable) 5.5

Cauliflower cheese (made with semi-skimmed milk) 2.1

Chilli (vegetable) 5.6

Coleslaw (with mayonnaise, retail) 0.2

(with reduced calorie dressing, retail) 0.1

Curry (chick pea dahl) 14.7

(vegetable, retail, with rice) 14.0

Flan (vegetable) 17.3

Garlic mushrooms (not coated) 0.3

Lasagne (vegetable, retail) 9.0

Moussaka (vegetable, retail) 3.5

Nut roast 15.3

Pakora/bhajia (vegetable, retail) 17.5

Pancakes (stuffed with vegetables) 9.9

Pasty (vegetable) 31.3

Pie (vegetable) 15.7

Ratatouille (retail) 0.1

Risotto (vegetable) 16.3

Salad (green) 0.1

(potato, with mayonnaise, retail) 10.2

Salad (rice) 18.3

Samosas (vegetable, retail) 27.3

Sauerkraut Tr

Shepherd's pie (vegetable, retail) 11.4

Tagliatelle (with vegetables, retail) 8.6

Vegeburger (retail, grilled) 4.4

Vegetable and cheese grill/burger (in crumbs, baked/grilled) 18.6

Vegetable bake 8.6

Vegetable kiev (baked) 13.4

Vegetable stir fry mix (fried in vegetable oil) 2.5

Vegetables (stir-fried, takeaway) 1.6

Vegetarian sausages (baked/grilled) 2.9

Herbs and spices

Chilli powder N

Chinese 5 spice N

Cinnamon (ground) N

Curry powder N

Garam masala N

Mint (fresh) N

Mixed herbs (dried) N

Mustard powder N

Nutmeg (ground) N

Paprika N

Parsley (fresh) 0.4

Pepper (black) Tr

(white) Tr

Rosemary (dried) N

Sage (dried, ground) N

Thyme (dried, ground) N

Fruit

Fruit, general

Apples (cooking, raw, peeled) Tr

(stewed with sugar) Tr

(stewed without sugar) Tr

(eating, average, raw) Tr

(raw, peeled) Tr

Apricots (raw) 0

(ready to eat) Tr

(canned in juice) 0

(canned in syrup) 0

Avocado (average) Tr

Bananas 2.3 (These are proportions for yellow ripe bananas.

The starch content falls and the sugar content rises, upon ripening.)

Blackberries (raw) 0

(stewed with sugar) 0

Blackcurrents (raw) 0


Cherries (raw) 0

(canned in syrup) 0

(glace) 0

Cherry pie filling 3.9

Clementines 0

Currants 0

Damsons (raw) 0


Dates (raw) 0

(dried) 0

Dried mix fruit 0

Figs (dried) 0

(ready to eat) 0

Fruit cocktail (canned in juice) 0

(canned in syrup) 0

Fruit pie filling 5.5

Fruit salad (homemade) 0.3

Gooseberries (cooking, raw) o


Grapefruit (raw) 0

(canned in juice) 0

(canned in syrup) 0

Grapes (average) 0

Guava (raw) 0.1

(canned in syrup) Tr

Kiwi fruit 0.3

Lemon peel 0

Lemons (whole, without pips) 0

Lychees (raw) 0

(canned in syrup) 0

Mandarin oranges (canned in juice) 0

(canned in syrup) 0

Mangoes (ripe, raw) 0.3

Melon (Canteloupe-type) 0

(Galia) 0

(Honeydew) 0

(watermelon) 0

Mixed peel 0

Nectarines 0

Olives (in brine) 0

Oranges 0

Passion fruit 0

Paw-paw (raw) 0

(canned in juice) 0

Peaches (raw) 0

(canned in juice) 0

(canned in syrup) 0

Pears (average, raw) 0

(raw, peeled) 0

(canned in juice) 0

(canned in syrup) 0

Pineapple (raw) 0

(canned in juice) 0

(canned in syrup) 0

Plums (average, raw) 0

(average, stewed with sugar) 0

(canned in syrup) 0

Prunes (canned in juice) 0

(canned in syrup) 0

(ready to eat) 0

Raisins 0

Raspberries (raw) 0

(canned in syrup) 0

Rhubarb (raw) 0


(canned in syrup) 0

Satsumas 0

Strawberries (raw) 0

(canned in syrup) 0

Sultanas 0

Tangerines 0

Nuts and seeds

Almonds 2.7

Brazil nuts 0.7

Cashew nuts (roasted and salted) 13.2

Chestnuts 29.6

Coconut (creamed block) 0

(dessicated) 0

Coconut milk 0

Hazelnuts 2.0

Macadamia nuts (salted) 0.8

Marzipan (home-made) 1.5

(retail) 0

Mixed nuts 3.9

Peanut butter (smooth) 6.4

Peanuts and raisins 3.5

Peanuts (plain) 6.3

(dry roasted) 6.5

(roasted and salted) 3.3

Pecan nuts 1.5

Pine nuts 0.1

Pistachio nuts (roasted and salted) 2.5

Sesame seeds 0.5

Sunflower seeds 16.3

Tahini paste 0.5

Trail mix 0.1

Walnuts 0.7

Sugars, preserves and snacks

Sugars, syrups and preserves

Chocolate spread Tr

Chocolate nut spread 0.8

Fruit spread 0.7

Glucose liquid (BP) N

Honey 0

Honeycomb 0

Ice-cream sauce (topping) 2.9

Jaggery 7.9

Jam (fruit with edible seeds) 0

(reduced sugar) 0

(stone fruit) 0

Lemon curd 22.3

Marmalade 0

Mincemeat Tr

Sugar (Demerara) 0

(white) 0

Syrup (golden) 0

Treacle (black)

Chocolate confectionary

Bounty bar 10.6

Chocolate covered caramels Tr

Chocolate (fancy and filled) 0.2

(milk) Tr

(plain) 0.9

(white) Tr

Creme egg Tr

Kit Kat 12.9

Mars bar 11.1

Milky Way 6.7

Smartie-type sweets 3.1

Snickers 8.3

Twix 16.8

Non-chocolate confectionary

Boiled sweets 0.4

Cereal chewy bar 25.6

Cereal crunchy bar 28.2

Chew sweets Tr

Fruit gums/jellies 1.9

Fruit pastilles 3.4

Fudge 0

Liquorice allsorts 9.4

Marshmallows 4.5

Peppermints 0

Sherbert sweets Tr

Toffees (mixed) Tr

Turkish delight (without nuts) 9.3

Savoury snacks

Bombay Mix 32.8

Breadsticks 67.5

Corn snacks 49.7

Popcorn (cadied) 15.5

(plain) 47.6

Pork scratchings Tr

Potato crisps 52.6

(lower fat) 62.0

Potato rings 58.0

Pot savouries 46.9

(made up) 13.3

Tortilla chips 58.9

Twiglets 60.9

Beverages

Powdered drinks and essences

Bournvita powder 27.0

Build-up powder (shake) Tr

(soup) 24.0

Cocoa powder 11.5

Coffee and chicory essence 2.2

Coffee (infusion, average) 0

(instant) 4.5

Coffeemate Tr

Complan powder (original & sweet) Tr

(savoury) 5.6

Drinking chocolate powder Tr

(made up with whole milk) Tr

(made up with semi-skimmed milk) Tr

(reduced fat) Tr

Horlicks LowFat Instant powder N

Horlicks powder 25.0

Instant drinks powder (chocolate, low calorie) Tr

(malted) Tr

Milk shake powder Tr

Ovaltine powder 34.4

Tea (black, infusion, average) 0

Carbonated drinks

Cola Tr

(diet) 0

Fruit juice drink (carbonated, ready to drink) 0

Ginger ale (dry) 0

Lemonade 0

Lucozade Tr

Tonic water 0

Squash and cordials

Blackcurrent juice drink (undiluted) Tr

Fruit drink/squash (undiluted) 0

Fruit juice drink (ready to drink) 0

(low calorie, ready to drink) 0

Lime juice cordial (undiluted) Tr

Sunny Delight Tr

Juices

Apple juice (unsweetened) 0

Cranberry juice N

Grape juice (unsweetened) 0

Grapefruit juice (unsweetened) 0

Lemon juice (fresh) 0

Orange juice (unsweetened) 0

Orange juice concentrate (unsweetened) 0

Pineapple juice (unsweetened) 0

Tomato juice Tr

Alcoholic beverages

Beers

Beer (bitter, average) 0

Bitter (best/premium) 0

Brown ale (bottled) 0

Lager 0

(alcoholic-free) 0

(low alcohol) 0

(premium) 0

Pale ale (bottled) 0

Shandy 0

Stout (Guinness) 0

Strong ale/barley wine 0

Ciders

Cider (dry) 0

(low alcohol) 0

(sweet) 0

(vintage) 0

Wines

Red wine 0

Rose wine (medium) 0

White wine (dry) 0

(medium) 0

(sparkling) 0

(sweet) 0

Fortified wines

Port 0

Sherry (dry) 0

(medium) 0

(sweet) 0

Vermouths

Vermouth (dry) 0

(sweet) 0

Liqueurs

Cream liqueurs Tr

Liqueurs (high strength) 0

(low-medium strength) 0

Spirits

Spirits (40% volume) 0

Soups, sauces and miscellaneous foods

Canned soups

Chicken soup (cream of, canned) 3.4

(condensed) 4.6

(condensed, as served) 2.3

Low calorie soup (canned) 2.0

Minestrone soup (canned) 4.5

Mushroom soup (cream of canned) 3.1

Oxtail soup (canned) 4.2

Tomato soup (cream of, canned) 3.3

(condensed) 3.4

(condensed, as served) 1.7

Vegetable soup (canned) 4.8

Packet soups

Chicken noodle soup (dried, as served) 2.7

Instant soup powder (dried) 34.1

(made up with water) 5.6

Minestrone soup (dried, as served) 2.7

Tomat soup (dried, as served) 2.1

Vegetable soup (dried, as served) 3.2

Dairy sauces

Bread sauce (made with whole milk) 9.9

(made with semi-skimmed milk) 9.9

Cheese sauce (made with whole milk) 4.6


Cheese sauce packet mix (made with whole milk) 3.9


Onion sauce (made with whole milk) 3.6


White sauce (savoury, made with whole milk) 5.6


(sweet, made with whole milk) 5.2

(sweet, made with semi-skimmed milk) 5.2

Salad sauces, dressings and pickles

Apple chutney 0.1

Chutney (mango, oily) 0.4

(tomato) 2.9

Dips (sour-cream based) Tr

Dressing (French, 'fat free') 0.6

(blue cheese) 1.0

(French) 0

(thousand island) 1.7

Mayonnaise (retail) 0.4

(reduced calorie) 3.6

Pickle (sweet) 2.1

Salad cream Tr

(reduced calorie) 0.2

Non-salad sauces

Barbecue sauce 0.1

Brown sauce (sweet) 2.6

Cook-in-sauces (canned) 3.3

Curry sauce (canned) 3.4

Horseradish sauce 3.0

Mint sauce 0

Pasta sauce (tomato based) 1.2

Piccalilli 2.8

Relish (burger/chilli/tomato) 2.5

(corn/cucumber/onion) 3.6

Soy sauce 0.9

Sweet and sour sauce (canned) 3.3

(takeaway) 5.3

Tartare sauce 1.7

Tomato ketchup 1.1

Worcestershire sauce 0.8

Miscellaneous foods

Baking powder 37.8

Gelatine 0

Gravy instant granules 39.3

(made up) 2.9

Meat extract 2.8

Mustard (smooth) 1.9

(wholegrain) 0.3

Salt 0

Stock cubes (beef) N

(chicken) 7.9

(vegetable) 9.4

Tomato puree 0.1

Vinegar 0

Water (distilled) 0

Yeast extract 1.9

Yeast (bakers, compressed) 1.1

(dried) (3.5)

LOW STARCH DIET · Rice Krispies 79.1 Ricicles 53.8 Shredded Wheat 67.5 Shreddies 63.9 Smacks 39.6...

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Transcript of LOW STARCH DIET · Rice Krispies 79.1 Ricicles 53.8 Shredded Wheat 67.5 Shreddies 63.9 Smacks 39.6...