The Starch Solution Challenge: This commitment means adding any one of the following to your regular diet:
3 to 4 cups of steamed rice
3 to 4 cups of boiled corn
3 to 4 mashed potatoes
3 to 4 baked sweet potatoes
2 to 4 cups of cooked beans, peas, or lentils
3 to 4 cups of boiled spaghetti noodles
6 to 12 slices of fresh bread
You can mix and match any kind of whole grains, legumes, or starchy vegetables to make up these additional 600 to 900 calories daily. The effect of adding these appetite-satisfying, nutritious choices will be to displace fattening and sickening foods (meats, dairy products, and oils). Spontaneously, without any conscious thought, your intake of calories, fat, cholesterol, and chemical contaminants will diminish and fiber, vitamins, minerals, and carbohydrate will increase.
Because I am type 2 diabetic I had to do this a little differently. Diabetics should consult their family doctor or other health care professional. If you eat a lot of fat while eating a lot of starch/carbs you could cause real trouble for your blood sugar management. I had to go almost completely off fats when I switched to starches but my experience has been wonderful.