here's a cultivar of barley for breakfast thats got some tricking up to it, I make smoothies with some fruit out of it because its crunchy/chewy like muesli- https://www.csiro.au/en/Research/AF/Areas/Crops/Grains/BARLEYmaxYes i like a banana with some yogurt and granola or muesli . Breakfast is the most important meal of the day young Marc ,
I wont eat spicy food or Asian cuisine in general before mid-day - just too set in my ways .
The other thing thats better then standard starch wise is recooked rice, it changes the starch to become insoluble like fiber RESISTANT STARCH- https://pubmed.ncbi.nlm.nih.gov/23772830/
Western scientists study why poor countries have better health in the pop. less cancer.