Dr McDougall Explains: Why Starch Should Fill 90% of Your Plate!
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- Опубликовано: 1 июн 2024
- Join Dr John McDougall as he discusses the critical role of starch in your diet and its transformative effects on health and energy levels. Learn why foods like beans, rice, and potatoes should be the mainstay of your meals.
Dr McDougall provides a compelling contrast between the benefits of a starch rich diet and the pitfalls of popular low-carb diets. From historical eating habits to practical advice for today's meals, this video offers valuable insights and actionable tips for anyone looking to shift to a healthier eating plan. Embrace Dr McDougall's starch solution and discover how filling your plate with these nutrient-rich foods can satisfy your hunger with fewer calories, supporting everything from daily energy to overall vitality.
0:00 - Intro
0:04 - What Should Your Plate Look Like?
1:50 - Low-Carb Diets
2:12 - Eat Enough Starch
3:00 - Outro
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I studied nutrition for about 10 years trying to get healthy. I was eating mostly meats, high fat dairy and vegetables. I gained 30 pounds on top of the 30 pounds I had already gained eating the American diet.
Scanning through videos, I saw one called the starch solution and thought to myself, “I don’t think so!” Going through video after video after video which can just cause confusion, the Starch solution video came up again. I finally thought to myself “I will be open minded and listen to this video” listening to Dr. McDougall speak about the diet that was made for us and how our bodies reacted to it. It made so much sense. I thought “of course when the body is in starvation, it holds onto its fat stores and when we do not eat the proper diet, our body does not recognize it has food and we get fat!” Also when he shared about the highly processed oils and how they are poison to us and high in calories that made so much sense! That is when I started my journey, trying it out and within a short period of time not even sticking 100% to the program I lost 30 pounds. Unfortunately, during Covid all bets were off and I was stress eating eating the American diet, and guess what I gained the weight back and then some, I am now on my journey to learning to cook vegan food that is balanced and I have lost 13 pounds. Thank you for sticking to your guns Dr. McDougall so that we can become educated about nutrition and how starch is definitely the solution to a healthy body.
I lost over 70 pounds the first time on The Starch Solution. Kept it off for several years, but due to stressful circumstances, ended up regaining about 50. I'm back on track now and down 30 pounds.
Good luck with your continuing journey.
Best wishes to you. Over time you will learn to separate feelings from feeding and not indulge in (dis)comfort eating that makes you feel awful afterwards - no food, however tasty, is worth that. I wish you well, you're in the right place!
Your story is very similar to mine…. I was diagnosed with autoimmune issues at age 48…(I’m now 54) they put me on keto. I followed the diet for 2 years, very strict. I got sicker. Not only did I get sicker…. My blood work tanked. I mean tanked…. High A1-C of 5.9…. Never had problems with blood sugars ever! My cholesterol was terrible. Just terrible! My kidney function was also terrible!! I genuinely felt close to death, I was that unwell….
My Rheumatologist (whom is very open minded thank heavens) said… I think I know a lifestyle (she didn’t call it a diet) that will work better for you, it’s the polar opposite of what you’re doing now. She gave me The Starch Solution book for free.
I read it front to back in just 2 days! I also downloaded it on Audible (it’s free on there!!) and I reversed all my blood work in just 3 months! I also have dropped 32 lbs! I know I probably should be losing more faster, and I am still losing weight! Just slower now! Likely because I’ve gone thru menopause. I’ve just 40 more pounds to go!!
I feel so much better now. So much better!! I’ve learned to cook so much healthier! I love the fact that I’m not constantly hungry… nothing worse than when you’re trying to get healthy and you’re super hungry all the time!!
I encourage anyone looking for a healthier way of living, to read the starch solution ❤️💕🙏🏼
@@trina7274i was in the same place as you but i got opposite problem. I had tongue cancer & surgery to remove 85% of my tongue. I couldn’t keep my weight on and i absolutely hate to eat as it became a chore. One day one of my great friend who was also a personal trainer sent me dr McDougall’s tedtalk on starch solution. He spoke to me personally (at least that’s how i felt at the time). Being Asian being told i can eat all the rice i want with some seasoned veggies to go with my rice is like music to my ears. He was like giving me good news about my rice habit. I immediately took up his words and drink smoothie every day w/ nut butter, fruits & plenty of leafy greens to gain weight. Sure enough i bottomed out at 30kg and 1 month after my switch i regained all the muscles i lost post surgery. Now my weight stuck at 40kg. I simply couldn’t get it up to 45 unless i lift a bunch of weight, which i don’t really want to. Wishing you to reach your weight goal soon and most importantly stay healthy.
Absolutely love this diet never hungry and getting thinner every day!!!!life changer
My wife and I have purchased your starch book and have been on the diet for only 6 days..Right now our blood pressure has fallen to below normal 110/55 from a point where we were taking 2 blood pressure pills. Will weigh in on Monday after 7 days and we know we will have lost a fare amount because our clothes are looser . My feet have returned to not swollen also.
Love to hear from someone just getting started bc usually only hear from people who have been doing the program for quite a while. We started in January and have had a few starts and stops as well as a learning curve and mindset change. One of the best things we figured out was cooking, then refrigerating for 24 hours (starch retrogradation), having a meal, then freezing the leftovers. Those frozen leftovers, bagged by ingredient, are a life saver in making a fast meal. Also allows for picking different combinations. Fresh herbs make meals so delicious. Good luck to y’all
I'm trying eat this way I've been off and on struggling to eat this way all the time I would like to see more people who is just starting maybe we can help each other stay on track I need help with visual plates of what a plate of WFPB no oil no sugar no salt looks like so I know I'm doing it right .
Books by Dr. McDougall are great. I also recommend books by John Robbins, such as The Food Revolution. The documentary Forks Over Knives is also excellent.
@@crystaltorres7313 For dinner, I typically throw cabbage, carrots and broccoli on a bed of quinoa. I hack and hold the veggies for 40 minutes before cooking per Dr. Greger's video. ruclips.net/video/wsN8x0BWcyE/видео.html
Thank you Dr. Mc Douggall!
... it's the food !!
It’s the food!
Yep!
Every day I eat half a kilo of legumes with rice (white or brown), a potato and some vegetables. All together in the same pot. I eat that three times a day, nothing more.
Beware. This diet put me in a mobility chair. Cutting these foods and eating unprocessed, pastured red meat got back on my feet.
Interesting. Do you mean you eat that over the course of the day, or you eat the whole lot three times a day?
@@kiwikim5163please explain how it got you in a mobility chair?
If that's all you eat every day, every week, every month, every year?? Wow I couldn't do that. I could for maybe a week then be so sick and tired of legumes and rice. I would suggest more variety.
@@kiwikim5163is that a lie
This program makes sense and is easy to follow. I just fill half my plate with a starch based entrée and the other half is a salad or steamed vegetables. Fresh fruit or baked sweet potatoes make a great snack or dessert. To maximize wt loss, reduce fat intake.
Excellent summary!
One thing, I often get concerned about fat soluble nutrition like leafy greens. Dr G mentions adding just a wee bit of fat like a sprinkle of sesame seeds or the equivalent so the nutrients are absorbed. Otherwise it goes right through you. So I use flax seeds, chia seeds, and nigella. All of which are super healthy and I need to eat them daily anyway for various reasons.
He didn't say half your plate should be starches, he said half the calories, there's a big difference
@luluandmeow 90-100% of the meal should be starches
Half the calories from starches and half the calories from veggies is even worse. That is called starvation
Love potatoes of all types. Japanese sweet potatoes! Yummy!
John I feel like I need a revisit to your week long health immersion to get my body back on track 👍
Good idea, good luck!
Thank you Dr McDougall for clarifying that starches should make up most of the calories (or at least half the calories) but not most of the plate, which should be full of lovely veggies. Because older, petite women like me who want to lose/maintain their slim weight must eat less than, say, a young active man, several hundred calories less, so we need to be smart when building up our plate (or big bowl in my case) and make sure there are plenty of healthy low-calorie greens and other non-starchy veggies
Absolute nonsense. You can only undereat carbs. You can't eat too little. When you calorie restrict carbs, you slow your metabolism.
You should only eat veggies if you feel like eating them. They should never be used as calorie reducers.
@@dj-fe4ck Not according to Dr McDougall. He states that if you're not losing sufficient weight to increase the proportion of green and yellow vegetables.
Also, . . get over yourself. Stop telling people what to do using the words 'should' and 'never'. Don't need another know-it-all.
More carbs less fat = more muscles and less body fat, Carbs FTW! 💪💪
Too many here in the comments unfortunately believe in the 50 50 plate, meaning they are undercarbed.
AWESOME THANKS for sharing doctor McDougall you are fabulous and your wife is to and your daughter
I always picture a plate piled high with brown rice, and then with a little spoonful of broccoli in the corner. 🤣
Only white rice for me
Play the video back, this is not what he said, he said half or most of the calories from starches, it's not the same as a plate that's most starches visually. Starches have more cals than veggies so the plate he suggested might look mostly veggies actually, depends on your gender, age, weight and what you want to achieve. If your way of eating works for you great, but eventually you might have to up the veggies and reduce the carbs, you will still take in most calories from starches, but don't go over the top as this is not what Dr McDougall says, and his wife, being an older woman, has different suggestions because she's more aware that women and those who want to lose weight need fewer cals
@@luluandmeow three is no such thing as eating too many carbs. You can only eat too little.
All my starch meals are 100% starch. If I feel like eating greens or other veggies, I eat them separately. Half the days I eat veggies and half the days I don't. I almost never eat cruciferous vegetables or veggies that need to be cooked.
If you want anti cancer benefits, more broccoli and other cruciferous veggies!
Dr., I love these videos. Thank you.
Thanks Dr.!
Thank you ❤😂🎉
My friend owns an organic sourdough bakery. That's all I eat! It's delicious and organic; everything they put into their baked goods. 😊
LOVE!
I can honestly say I love you, Dr. McDougall. You have literally saved me and I cannot thank you enough. 💗
Only Dr on the Internet that will tell you to eat more BREAD!!! haha 👍
Not regular white bread that's processed and high on fats
There are breads that aren't as good because of added fats and preservatives, but bread itself without anything bad added is perfectly fine.
I feel better on fruit, salads, juices. I like starch, but not for the time being. Ty Dr McDougall.
I respect Dr. McDoughall and the confidence in his knowledge. The pressure of the low carb/high fat movement is huge. They stress that low carb as essential (not simply recommended but essential) for people with APOE4 genetics. The fear of Alzheimer's is huge. It's not just about weight. There are people who are terrified of getting this horrific disease. More recent studies need to be made to show the impact (hopefully the benefit) of high starch/low fat on the brain. The "starch" needed to be tested on the brain are the "complex" carbs and not cookies, cake and donuts! Otherwise, there are opposing studies that will convince people (especially APOE4's) that low carb/high fat is the way to go for their brain. There needs to be better data available about this.
The cookies, cakes, and donuts are only bad because of the fats and oils that they have. If they were vegan, oil, and chocolate free, there would be nothing wrong with them.
@@dj-fe4ck Yup. My concern, as stated, is about the contradicting information out there about Alzheimer's treatment and the advice specifically for APOE4.
3/4 cup dry oatmeal is one serving. 3/4 cup brown rice is one serving. Before cooking. That is a starch based meal. Add vegetables! Get active.
You should eat as much starch as you want and should only eat veggies if you feel like eating them. Not as calorie reducers. Eating half veggies at every meal is starvation.
not for me!
I need far more protein - there is not much in that meal at all that is any good.
"Like many cereal grains, oats contain some protein but not enough to be considered a good protein source. For example, a ½ cup serving of uncooked rolled oats contains about 5 grams of protein.
The DIAAS would tell you it's not actually 5g absorbed.
One cup of cooked brown rice has about 5.5 grams of protein. the DIAAS would tell you that's not 5g absorbed and digested. you are deficient in protein. the DIAAS score for brown rice is only .42!!
you are eating about 5g of protein total for breakfast - so you have not replaced what you used the night before during sleep when your body uses proteins for repair and so on. It forms your immune system why would you eat so low?
I eat 100 grams of protein from wheat alone on some days.
Good Morning 👋☀️😃
Good afternoon!
Hello, any suggestions for gastroesophageal reflux with diet, in order to avoid ingesting the medication OMEPRASOL.
Follow Whole Food Plant Based Diet. Learn and understand it through google search engine.
I love carbs and legumes but my CGM was showing me that my blood sugars were rising way above the upper limit of normal and this was was damaging my body (silently). Had I continued with the diet I would have ended up as a pre-diabetic. Now by eating meat and going low carb my blood sugar always stays in range and never goes above the upper limit of normal. If you think I am making this up then look at Dr. R Bernstein a type 1 diabetic who is 90 years old today and someone that attributes his health and the fact that he is still alive today because he started a LCHP diet all those years ago. I think we need to cater diets to everyones individual needs rather than saying that 'my diet is best'.
This diet *can* be negative for a diabetic if you do not cut out processed oils and fat. That is what a lot of people do not realize. There is only one correct way to do it. The fat interferes with your body processing carbohydrates, causing your blood sugar to remain elevated for up to hours. Without the fat, the carbohydrates are efficiently processed and blood sugar quickly resolves. A person should only try this diet if they are willing to completely remove all processed oils from their diet and even keep other healthy fats low (but still included). Like a quarter of an avocado and a handful of nuts a day kind of low. It's difficult at first, but I lost 40 pounds and all of my prediabetic symptoms when I did this diet correctly. When I tried to fudge it or compromise, I lost much of my progress.
Eating a sweet potato and broccoli watching this. The other fad I am noticing is "Carnivore diet", people eating large sticks of butter, a plate of beef and eggs. I would literally die if I ate like that - anyhow, sadly my blood pressure has not dropped and I am still on medication even after 9 years.
How do I get your Free Books your Daughter talked about on a previous show ? I do not want to use card online, too risky.....I keep hearing about how people are taking advantage...of people using cards online? Is there a ph # to call your office and they can take payment over the phone, or is there another way to pay postage for these books? I wrote last time you gave them away, and no answer & missed out on them, but would love to have them & surely will pay the postage, I just need to know a safe way..... thanks
I was raised on beans and taters still love them 😊
Used to eat like that. A1c was over 12p. P for panic.
Please make a video on male pattern baldness.
What about women in Perimenopause, they say we are insulin sensitive and so a low carb/starch diet and high protein is better.... I'm confused!🤪
Does Bread has a lot of gluten that is a problem for a lot of people?
I find it really difficult to eat the 50/50 plate Dr McDougall describes in his 'Maximum Weight Loss' book. Will I still lose weight if I eat 90% starch?
What is difficult about 50/50 for you?
@@liamtaylor4955 I need to eat more starch, I don't feel satiated with non starchy veg.
The 50 50 plate rule is an abomination. Eat as much starch as you want and only eat veggies if you feel like eating them. Not as a rule.
I think he said that he regrets writing the MWL book.
All my starch meals are 100% starch. If I feel like eating greens or other veggies, I eat them separately.
I prefer resistant starch.
Same. I don't eat my rice until it has cooled overnight in the fridge.
I think you accidentally put a photo of shrimp and cheese on pasta at 0:21
Eat enough starch and exercise!
Lately I've been having a layered breakfast (eyeballed measurements): 2" bed of rice, 1" of pineapple, and 1/4" of walnuts to top it off. The energy is great, long lasting, but I do get a bit of a sugar rush/sleepy feeling about 20 minutes after I finish eating (not enough to trigger a nap, tho, thankfully). I'm doing the same basically for lunch and dinner, using beans and veg respectively instead of fruit.
Now thinking of having a tbsp of ACV (in water ofc) before I eat this tomorrow.
Any experienced peeps have suggestions or cautions?
The sleepy post sugar rush could be the generous serving of walnuts. Because the body is having to clear and process the fat before it can resolve the sugar, blood sugar might be unnecessarily elevated. Try it without the nuts; replaying with greens. Or at minimum, halving the nut amount.
A low-fat diet can potentially lead to low levels of docosahexaenoic acid (DHA), an omega-3 fatty acid essential for brain development and function. Here is the evidence supporting this connection:
1. Dietary sources of DHA: The primary dietary sources of DHA are fatty fish (such as salmon, mackerel, and sardines) and fish oil supplements. A low-fat diet may limit the consumption of these foods, leading to lower DHA intake.
2. Studies on low-fat diets and DHA levels:
a. A study by Skeaff et al. (2006) found that a low-fat diet (20% of total energy from fat) resulted in a significant decrease in plasma DHA levels compared to a moderate-fat diet (30-33% of total energy from fat).
b. Another study by Raatz et al. (2013) showed that a low-fat diet (20% of total energy from fat) led to a decrease in red blood cell DHA levels compared to a higher-fat diet (35% of total energy from fat).
3. Conversion efficiency from ALA to DHA: While the body can convert alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, into DHA, the conversion efficiency is low (less than 10%). Therefore, relying solely on ALA sources (such as flaxseed, chia seeds, and walnuts) may not provide sufficient DHA, especially in the context of a low-fat diet.
4. Importance of DHA for brain health: DHA is a crucial component of brain cell membranes and plays a vital role in brain development, cognitive function, and mental health. Low DHA levels have been associated with an increased risk of cognitive decline, Alzheimer's disease, and depression.
Here are 5 studies on fatty fish consumption and decreased risk of dementia:
1. Title: "Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study"
Authors: Schaefer, E. J., Bongard, V., Beiser, A. S., Lamon-Fava, S., Robins, S. J., Au, R., ... & Wolf, P. A.
Publication: Archives of Neurology, 2006
Quote: "Participants in the top quartile of plasma PC DHA levels, compared with those in the bottom quartile, had a 47% lower risk of developing all-cause dementia."
2. Title: "Fish consumption and risk of dementia: cohort study"
Authors: Huang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C.
Publication: BMJ, 2005
Quote: "Compared with a consumption of
I do recall reading somewhere that among the Blue Zones, the Seventh Day Adventists lived into their 90s and 100s and this was attributed to their vegan diet, although Dan Buettner observed that those that had a little fish generally lived a bit longer. I find Dr McDougall's diet appealing, I like the simplicity, but I do wonder whether the reality is that the long-living groups of people on the planet do have a basically vegan diet but get a small proportion of calories from animal foods (eg. Hunza get about 5% or less). Dr McDougall bases his theory largely on the work of Nathan Pritikin, and while Pritikin did believe that we don't need animal foods, the current Pritikin diet does reccommend 2 portions of fish a week, and permits skimmed milk.
@@dan27music Dan Buettner is disingenuous with the Ikeria study. For those surveyed living inland, he left out 3 of the most consumed foods from the questionnaire...goat, pork lamb. If you want to investigate this more, I can put you in touch with the woman who has first-hand knowledge on it.
Thanks for the reminder, I'm digging my bag of ground flaxseed outta the freezer. "Flaxseed (2,350 mg per serving)"
@@aboutsupplies I believe you.
Get the DHA from algae, not from disease causing fish
STARCH
🥔🥔🥔🥔🥔🥔🥔🥔🥔
Alot of the reason that people have positive results is they are ditching sugar, fast food, etc. Starch isn't saving peoples souls doc.
I ate 7 pounds of potatoes in one meal yesterday
Overating on even healthy food and stuffing yourself is not great but I guess better than overeating junk. But not good to make a habit of stuffing yourself on anything
@@luluandmeow that's not overeating.
The man in the video said 90% starch but then he changed it to 50% starch. That's a big difference, I guess anything goes these days?
In order to lose weight he recommends half plate being non starchy vegetables and the other half of the plate containing starchy foods. If you have no problem with your weight you can probably eat a plate that is 90 percent starch.
I am talking about his book The starchy solution that was written to help people lose weight.
Chef A.J. also recommends less starch & more vegetables & even just vegetables for breakfast. Especially for older women with different nutritional needs.
A starch meal should be 90-100% starch. If you feel like eating more greens or other veggies, and only if you truly feel like eating them, eat them in a separate meal. Veggies should NEVER be used as calorie reducers. When you undereat carbs, you harm your thyroid and slow your metabolism. Chef AJ is wrong.
90% of total calories; 50% volume of the plate.
Not for me, that much plant material hurts me - too much fibre. half animal protein half veggies for me and I'm in good health - no arthritis, no hypertension, no heart disease, good blood sugars, no triglyceride issues - good muscle and loads of energy and I'm over 60. It's really important to eat in a way that meets your own needs and not subscribe to cults and tribes when it comes to nutrition. Everyone is different. I need more protein and I can't eat nuts. I don't absorb plant irons very well. However, I also don't eat processed junk foods only real food. Loads of eggs and dairy - can't eat beans but can tolerate lentils. the recommendations for fibre is 25-30g a day otherwise you can get deficiencies from anti nutrients binding with minerals and iron etc. particularly for children they should not have a very high fibre diet they can be too underweight and suffer deficiencies. You need to also consider the DIAAS when talking protein.
25-30 grams is the minimum that you're supposed to eat, not maximum.
Many days I eat a lot more fiber than that and have never been anemic in my life. Fiber doesn't cause deficiencies, although lower fiber carbs like plain white rice or white wheat pasta are also perfectly fine.
My favorite starch is stake Tatar
When I do this, I’m hungry again after 90 minutes. E.g. just potatoes doesn’t work for me. I need to add protein in the form of Tempeh or something to have an actual meal.
I am an athlete and I eat potatoes only as a side dish with some bread that has lots of seeds on it.
Tenpeh is soy and soy is a starch.
Try adding beans. I add some to rice, pasta or potatoes and it's really filling.
I agree, I have tried numerous times and I don't find that starch alone satisfies me, but if I add beans or lentils this seems to work for a while, plus vegetables. Recently I have found that if I add a little skimmed milk as well (as allowed in Dr Ornish's original reversal diet), say, 1 cup a day or less, then I feel I could survive on that. But Dr McDougall doesn't allow that.
@@dan27music lentils work very well. Any form of soy as well. White rice is the worst for me, 60 minutes later im hungry again :(
Thank you!!! Please ban these 50/50 plates .
What about essential amino acids in protein?
Buenos días
Alguna grabación sobre "reflujo gastroesofágico y ardor-dolor"
Gracias
Fruits and vegetables have tons of protein! So what about it?
I understand your concern but absolutely everything that's a whole food has protein as well. Even if you add nothing but tomatoes in a calorie app for your daily allotment of 2000 calories, you're gonna get enough protein for the day. People are concerned about protein but they should really be more concerned about fiber. Most people don't get nearly enough.
@@mariaangelova8275 I don’t agree about the fibre……we pass the insoluble fibre out as a waste product as we can’t digest it.
@@MichaelSuperbacker fruits and vegetables don’t have the easily absorbable protein that’s essential from meat and fish.
All my starch meals are 100% starch. If I feel like eating greens or other veggies, I eat them seperately. I almost never eat cruciferous veggies.
Slaves ate starches, warriors ate meat.
Not correct. Somewhere on mcdougalls site or one of his lectures he actually goes over that in great depth.
Roman gladiators ate barley, beans and squash.
Actually that's absolutely incorrect. Warriors and Gladiators ate what they could. Meat was for the rich for the kings and queens. They were the only ones that could afford to eat meat
Gladiators were sometimes called hordearii (eaters of barley) because that's what they subsisted on. As fighting slaves, they got no meat. They ate a gruel of barley. Hilohboiz808 doesn't know what s/he is talking about.