2. Savory Substitutions for Starches

Breakfast often includes a generous helping of starches that fill the stomach but may also spike blood glucose levels. Vegetables can provide longer lasting satiety with a much smaller carb load. These foods help you control your blood sugar.

A medium white potato, a favorite for hash browns and other breakfast dishes, has about 36 grams of carbohydrates. One slice of wheat bread may contain at least 14 grams of carbs. Try these satisfying, flavorful breakfast vegetable alternatives instead. Chop them into bite-sized pieces; roast or sauté.

  • radishes – 2 g carbs per ½ cup serving
  • cauliflower – 2.5 g carbs per ½ cup serving
  • turnip – 4 g carbs per ½ cup serving
  • jicama – 5.5 g carbs per ½ cup serving
  • rutabaga – 6 g carbs per ½ cup serving
  • butternut or acorn squash – 8 g carbs per ½ cup serving
starches vegetables haoliang / Getty Images


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