When we talk about “healthy” carbohydrates, we are looking for Low Glycaemic Index (GI) foods. These release energy slowly, keeping your blood sugar stable and your heart happy. Here are some of the best you can find in any UK supermarket:

Pearl Barley

The “forgotten” British superfood. It has one of the lowest GI scores of any grain (around 22-25), meaning it won’t cause sugar spikes.

• Why for 60+: It’s packed with beta-glucan which helps lower cholesterol.
• Ease & Enjoyment: Throw a handful into a slow-cooked lamb stew or use it to make a “Barley Risotto.”

Porridge Oats (Jumbo or Rolled)

A British breakfast classic for a reason. Avoid the “instant” sachets with added sugar; stick to the traditional bags.

• Why for 60+: High in soluble fibre, which is vital for digestive health and keeping you feeling full until lunch.
• Ease & Enjoyment: Top with a handful of blueberries for an antioxidant boost.

New Potatoes (with the skins on)

You don’t have to give up potatoes! New potatoes (like Jersey Royals or Charlotte) have a lower GI than large baking potatoes.

• Why for 60+: Keeping the skin on provides essential Vitamin C and potassium, which helps manage blood pressure.
• Ease & Enjoyment: Simply boil and serve with a little mint and olive oil instead of butter.

Lentils (Red, Green, or Puy)

Lentils are “double-duty” carbs because they are also high in protein, which helps maintain muscle mass as we age.

• Why for 60+: They are incredibly soft and easy to digest when cooked well.
• Ease & Enjoyment: Red lentils “melt” into soups (like a classic Dahl), making them perfect for a light, warming lunch.

Wholewheat Pasta

White pasta turns to sugar quickly in the body. Wholewheat (brown) pasta contains the entire grain, including the fibre-rich outer layer.

• Why for 60+: The extra fibre helps prevent the “sluggish” feeling after a big meal.
• Ease & Enjoyment: If you find the texture a bit “nutty,” try a 50/50 mix with white pasta until you get used to it.

Chickpeas

Whether in a tin or as hummus, chickpeas are a powerhouse of slow-release energy.

• Why for 60+: Great for bone health as they contain calcium and magnesium.
• Ease & Enjoyment: Roast them in the oven with a little paprika for a crunchy, healthy snack.

Bulghur Wheat

Commonly used in Middle Eastern cooking, but widely available in the UK (often near the couscous).

• Why for 60+: It’s less processed than couscous or white rice, meaning it keeps your energy levels steady for longer.
• Ease & Enjoyment: Use it as a base for a cold summer salad with lots of parsley and lemon.

Rye or Granary Bread

Swap the white sliced loaf for a dense Rye or a “seeded” granary bread from the bakery.

• Why for 60+: Rye bread is particularly good for gut health and regular digestion.
• Ease & Enjoyment: Toasted rye with mashed avocado and a poached egg is a perfect “luxury” brunch.

Quinoa (Pronounced Keen-wah)

Now a staple in UK shops, this “grain” is actually a seed.

• Why for 60+: It is a “complete protein,” containing all nine essential amino acids—rare for a plant food!
• Ease & Enjoyment: It cooks in just 12-15 minutes. Use it instead of rice with a stir-fry.

Sweet Potatoes

A great alternative to the standard “old” potato.

• Why for 60+: They are very high in Vitamin A (as beta-carotene), which is excellent for maintaining eye health.
• Ease & Enjoyment: Cut into wedges and bake with a drizzle of olive oil for a delicious side dish.

Remember balanced meals with healthy carbs and fats are always important, even more so as we age and want to stay active, full of energy and have lots of fun.

I hope this is of interest, I have had a few recipes sent to me, which I am going to cook utilising my not so expert skills.

Please share pictures of some of your creations and recipes.

Stronger, Happier, Healthier: A New Look at Fitness After 60