Starchy foods include potatoes, legumes and beans, cereals, rice, grains, and breads. When faced with starchy carbs, be sure to reach for whole grains, which are healthier due to their nutritional content and higher levels of fiber, minerals and vitamins. Eat fewer high-fat starches and fried foods, such as regular chips, fries, breads or pizzas, and instead opt for pretzels, light popcorn, baked chips, baked potatoes or whole grain baked goods.
Starch is an important source of energy for our bodies and the main source of a range of nutrients, such as fiber, calcium, iron and B vitamins. A healthy diet typically means having a few healthy starch sources.
Legumes, Peas and Beans
Lentils, split peas, kidney beans and chickpeas--they're all chock full of starchy carbs and a ton of fiber. Add these foods to your casserole, chili, stew or curry dishes in place of meat, which will cut the saturated fat and the price of the meal.
Cereals
Reach for wholegrain cereals or add a half cup of whole grain cereal to your favorite cereal until you grow accustomed to the taste and texture. Oatmeal and porridge are delicious on a cold winter morning. These options will fill you up with fiber and keep you satisfied. You can jazz up your warm breakfast with yogurt and fresh fruit.
Rice and Grains
Rice and grains are a wonderful choice for a starchy carb. They supply us with energy, are low in fat and supply us with protein, fiber and B vitamins. Swap your white rice for brown, long grain, basmati, wild or abborio rice. Or you might try a new grain, such as bulgur wheat, buckwheat, quinoa or amaranth. When creating a pasta dish, reach for whole grain or try couscous, topped with a tomato based sauce, a drizzle of olive oil and fresh herbs. Each of these foods can be eaten cold or hot in main or side dishes, stuffed into root vegetables or atop salads.
Breads
Bread is a starchy food, like pasta, potatoes and rice, but whole grain, whole meal and brown varieties supply us with energy and contain vitamin E, fiber and minerals. This includes breads, crackers, pretzels, tortillas, baked goods, pancakes, pitas, bagels, waffles and other wheat products.
Experiment with different breads such as whole meal, granary or seeded. Creating a pizza? Choose cornmeal and whole wheat crust, load on endless vegetables, sauce and a sprinkle of cheese. When reaching for a starchy snack, be sure the ingredients read, "whole grain" to ensure you are receiving the unprocessed grain and reaping the fiber benefits. When heating up your oven to create baked goods like cakes and pastries, shy away from the white flour and experiment with the vast array of other flours that are widely available such as rice flour.
References
- Starch by James N. BeMiller March 27, 2009
- Diabetes Meal Planning Made Easy By: Hope S. Warshaw October 15, 2006
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