plus fruits and vegetables
The best starchy foods are whole beans or lentils, which contain starch that is mostly either slowly-digested starch or resistant starch.
When choosing grains, eat ones which are whole and intact when cooked, such as brown rice, barley, amaranth, or quinoa.
Avoid most baked goods or anything made with flour. Best choices are specialty low carb breads which have less starch and more fiber.
Avoid processed cereals with little fiber. Best choices are cold cereals which contain high levels of fiber, such as All-Bran with Extra Fiber.
Going against the grain (pun intended) : One processed food that seems to be digested more slowly than would be expected is pasta. Apparently the starch molecules are so tightly packed that only about half is rapidly digested when the pasta is cooked “al dente” (slightly firm). Cooking time and thickness of the pasta greatly affects how the glycemic it is. Overcooked pasta tends to be higher glycemic and and worse for blood sugar levels.
Source : Understanding carbohydrates and starches at about.com
