Starchy foods include potatoes, legumes and beans, cereals, rice, grains and breads. The starch diet is abundant in whole grains, which are healthier than processed grains due to their nutritional content and higher levels of fiber, minerals and vitamins. While on the starch diet, it is smart to consume fewer high-fat starches and fried foods such as regular chips, french 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.
Beans, Peas and Legumes
Lentils, split peas, kidney beans and chickpeas are full of starchy carbohydrates and fiber. These foods can be added to casseroles, chili, stew or curry dishes in place of meat, which will cut the saturated fat and the price of the meal.
Cereals
Breakfast options on the starch diet consist of wholegrain cereals. Add 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. Cereals make delicious warm breakfast options when paired with yogurt and fresh fruit.
Grains
Rice and grains are a good choice for a starchy carbohydrate. 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. There are an abundant of unique grains such as bulgur wheat, buckwheat, quinoa or amaranth for a unique flavor boost that will surely keep your taste buds happy. Lunch and dinner meals can be based around whole grain pasta or couscous, which can be 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.
Bread
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, etc. Experiment with different breads such as whole meal, granary or seeded. There are many ways to create a healthy, starchy pizza crust such as cornmeal and whole wheat recipies. Pizzas can be topped with starchy vegetables such as sweet potato chunks, roasted carrots and dried fruits. You can finish off the pie with a hearty tomato sauce and a sprinkle of cheese. Starchy snacks should contain whole grain to ensure you are receiving the unprocessed grain and reaping the fiber benefits. Starchy baked goods such as cakes and pastries can also be created with an array of other flours from grains other that wheat.
Potatoes
Potatoes are a great source of fiber, B vitamins, potassium and energy. Potatoes can boiled, sautéed, steamed or mashed; toss potato mash into your shepherd's pie or omelet for an extra hearty flavor. Potatoes are common in stews and soups, which give these dishes texture without adding creamy ingredients. Sweet potatoes add an extra nutritional boost, which are incredibly tasty and perfect with a drizzle of honey and a sprinkle of cinnamon. Skins of potatoes should be eaten to reap the benefits of the vitamins and fiber. Potatoes, like rice and grains, can be served cold or hot with a vast array of dishes.
References
- "Starch"; James N. BeMiller, Roy L. Whistler; 2009
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