What Foods Are The Highest In Starch To Put On Weight?

You may be trying to gain weight for any of a variety of reasons, such as if you have recently been ill or if you are an athlete who is trying to increase muscle mass. Regardless of the reason you need to put weight on, certain foods can make it easier to gain weight, and foods with a high amount of starch can be good choices. A nutritionist can work with you to develop a healthy meal plan to gain weight.

In order to gain weight, you need to consume more calories than you burn. You get 9 calories per gram from fat and 4 calories per gram from protein and carbohydrates, including starches and sugars. Calories from any source can help you gain weight, but a benefit of starchy foods for increasing your intake is that they are calorie-dense, so you can get a lot of calories from them without feeling too full. Starches are in beans, peas, grains and vegetables, according to the Mayo Clinic.

Potatoes

Potatoes are high in starch, with about 52 g of starch in a baked potato weighing 299 g. They can help you gain weight, and some of the top sources of calories in the typical American diet are potato-based foods, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Fried potatoes are higher in calories than plain potatoes because of their added fat, but they may contain unhealthy trans fats. A healthier, high-calorie alternative is to roast potatoes with olive oil.

Bread

Breads and other flour-based products are high in starch, and they can help you increase your total calorie intake because they are so convenient. You can use bread for sandwiches, toast it to eat as part of your breakfast or have it with soup, salad or any entrée. Alternatives to sliced bread include tortillas, breadsticks, English muffins and bagels. Snacks can help you gain weight by encouraging you to eat additional calories between meals. Some starchy options are pretzels or pita chips.

Pasta and Rice

Pasta and rice are examples of high-starch foods that can help you gain weight. You can add them to your regular meals as side dishes or additions to recipes, or you can take larger portions if they are already part of your typical diet, Adding fat to pasta and rice increases their calorie density, but saturated fat, such as that from butter or cream, is unhealthy because it increases levels of bad LDL cholesterol in your blood. Unsaturated, plant-based oils, such as olive or canola oil, are healthier for your heart.