It's no secret that breakfast is in important meal; some even say the most important. A healthy breakfast refuels your body after an overnight fast. People who eat breakfast feel more energized and less irritable. They also tend to have an easier time paying attention and better overall brain function. High-starch breakfast foods are a plentiful source of energy and a good way to start the day. To get the most out of your high-starch breakfast, add a protein to help keep you feeling satisfied until lunch. The best high-starch breakfast foods include whole grain cereals, whole-wheat bread and bread products, and potatoes.
Both cold and hot cereals are a good high-starch breakfast choice. When looking for a cold cereal, read the ingredients list and choose one that lists a whole grain as the first ingredient, and that has at least 5 grams of fiber and no more than 8 grams of sugar. Serve with milk and top with sliced bananas or strawberries. Old-fashioned oats, whole-wheat farina, brown rice cereal and barley are all healthy, high-starch hot-cereal options. To boost the protein and hunger-staying power, make with milk instead of water. If you're not a milk drinker, add nuts for protein or use a plant-based milk such as soy milk.
Whole-Wheat Bread and Bread Products
Any breakfast bread, such as toast, bagels, pancakes and English muffins, is high in starch. To up the nutrition of your breakfast bread, go whole grain. That means whole-wheat toast, English muffins and bagels. Top these whole-grain breads with cheese, nut butter or mashed avocado. Or, top with a fried egg and make a breakfast sandwich. For pancakes, in addition to whole-wheat flour, try buckwheat, barley or oat flour for variety. Then add your favorite mix-ins to your batter such as blueberries, chopped walnuts or peanut butter.
The Starchy Potato
When you think of starchy foods, potatoes may be the first food that comes to mind. Hash browns are a delicious side for your eggs, and a good way to use leftover potatoes. The next time you whip up a batch of hash browns, mix in diced sweet potatoes for a touch of sweetness and a little extra nutrition. Potatoes also make a tasty addition to a breakfast frittata. Of course, no one says you have to eat the starchy potato in a traditional breakfast style. You can quickly cook a baking potato in the microwave and top with leftover veggies and cheese. Or, cook a sweet potato in the same manner and top with Greek yogurt, a dash of cinnamon and spoonful of honey for a sweet, healthy, high-starch non-traditional breakfast.
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Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and Working Mother.