Hi Jackal,

I'll answer your question directly. If you want to eat bread, rice, pasta or potatoes, the best way to make an informed choice is to pick the one lowest on the glycemic scale. Food low on that scale has little impact on your insulin level.

You can find more information about the glycemic index here. I urge you to check this site, it answers exactly your question.

Generally the glycemic index will vary depending on the way it's prepared. For example mashed potatoes has a very high glycemic index, whereas potatoes boiled in their skin has less of an impact. In a similar way, white refined bread is the worst, whereas 100% whole-wheat bread is better. White sticky rice is the most glycemic of all rice, whereas basmati or brown rice is better. Fresh pasta is the worst, whereas wholewheat spaghetti cooked a la dente is better.

One program you might want to look into is Eat Yourself Slim by Michel Montignac. He puts a lot of emphasis on eating the right carbs.

Since you are probably not very insulin resistant, this method might suit you better