Switching from white carbs to brown


Thousands of women around the world can relate to the fact that, no matter what shape or size you are, having an ongoing battle with your body can be a way of life. I was no different.


My issue was not weight or shape but my general wellbeing.  Such as heavy periods, bloating, joint aches, fatigue and the worst adult acne. After many years of these symptoms something had to give and one day I found myself blubbering to my GP.  I was diagnosed with Polycystic Ovarian Syndrome or PCOS and my diet was making my symptoms worst.  My body was intolerant to simple carbohydrates such as white flour and refined sugar.  This meant I needed to have a big overall in my diet and lifestyle and thankfully two years on I feel much better and in control.   However this diet of ditching bad carb for good carb is not just reserved for women with PCOS.  It is beneficial to anyone who may be suffering from other conditions such as diabetes or just want to have a healthier diet.  It does not have to be hard, just simple changes can make a big difference to your wellbeing.


White bread vs. brown bread

Swapping white for brown may not make any difference.  Try wholegrain, multi-seed or rye bread instead.  They are packed with minerals, vitamins and not only will these breads keep blood sugar levels steady, they will keep you full for longer.


Breakfast cereals

Cornflakes and sugary cereals are full of sugar and simple carbs.  Try oats in the morning. Oats are full of fibre, vitamin E that is great for the skin and B-vitamins for combating fatigue.



Swapping to brown rice or wholegrain rice will keep you full for longer.  Additionally they are packed with B-vitamins and vitamin E. 



White roast spuds or chips, yes love them!  But swapping to sweet potatoes or parsnips is more beneficial to your body.  Good for steady blood sugar levels, lower in calories and packed with Vitamin A.   



When you love cake you love cake. However swapping that sugary treat for a fruit cake may be more appealing, as fruit cake tend to contain spices such as cinnamon and nutmeg.  These spices contribute to the speed of metabolism.  Fruit cake also tends to contain unrefined brown sugars.



If you don’t remember anything else about the swap diet remember this. White refined sugar.  Bad!   To sweeten your food or tea try honey as an alternative.  The best is Manuka honey as it contains antibacterial properties and gives the immune system a boost.



A healthy choice at first glance, but only if its the brown or wholegrain variety.  If not you might as well eat white rice.  However to go one better try Quinoa. Quinoa contains vitamins, minerals, fibre and protein.


Biscuits or crackers

Wholegrain Rice cakes is a better alternative.  Can be eaten with a savory or sweet.



Like bread and rice the same principle applies to pasta.  Swap white pasta for brown wholemeal or spelt pasta.



Great for fibre but can be high in fat if you are following a low fat diet.  Try raw Almonds. They are great for the immune system, contain vitamin E and lower in calories.


Happy swapping.