McDougall Recipes. The McDougall Diet, or Why Potatoes are the New Super Food

I don't really like potatoes. But sometimes I want to. But I’m so stuffed with different information that you can easily get better from potatoes, that for six months now I haven’t put them in my mouth: neither boiled nor fried.

And then suddenly this article. I read it and decided to try it before publishing and recommending anything. Now I can definitely say about the result. But first, read the article itself.

The latest research suggests reconsidering our attitude towards starchy foods.

In his recently published book “The Energy of Starch” (MYTH Publishing House), Dr. John McDougall offers a new look at the eating habits of modern people. The book provides a step-by-step plan for switching to the McDougall diet, as well as recipes for simple and tasty dishes.

The doctor calls for completely eliminating meat and dairy products from the diet and replacing them with whole grain cereals, legumes, vegetables and fruits. In a new study, the doctor describes the starch diet and provides tips for maintaining excellent health. Let's figure out what's what.

DNA proves: we are “starch eaters”

Experts have long come to the conclusion that the basis of the diet of primates, including humans, should be plant foods. Our anatomy and physiology require this. The natural diet of our closest relative, the chimpanzee, is almost entirely vegetarian. On dry days, when fruit is scarce, chimpanzees eat nuts, seeds, flowers and bark.

Genetic testing has shown that starch is the best food for human development. The DNA of humans and chimpanzees is almost identical. One subtle difference is that our genes help us digest more starch—an important evolutionary change. It was our ability to digest starch and satisfy our energy needs with it that allowed us to move to the northern and southern regions and populate the entire planet.

Starches satisfy appetite better than meat

The feeling of hunger is necessary for our survival. You can't fool hunger by walking away from the table, putting down your fork mid-meal, putting food on small plates, or counting calories. You've probably heard that when it comes to weight, all calories are the same. This is not true, especially when it comes to satisfying your appetite and storing fat.

Three components of food produce the fuel we know as "calories" - proteins, fats and carbohydrates. Starches such as corn, beans, potatoes and rice are high in carbohydrates and dietary fiber and very low in fat.

Satisfying hunger begins with filling the stomach. Compared to cheese (4 kcal per 1 g), meat (4 kcal per 1 g) and oils (9 kcal per 1 g), starches are low in calories (about 1 kcal per 1 g). They provide a feeling of fullness with only one-fourth the calories of cheese and meat and one-ninth of the calories of butter.

In addition, this feeling of fullness is more complete. Studies comparing the ways in which carbohydrates and fats satisfy hunger show that carbohydrates satisfy the appetite for several hours, while fats have a short-term effect. In other words, if your lunch consists of starch, you will not feel hungry for a long time, whereas if it is fat, you will very soon want to eat again.

Excess starch does not turn into fat deposits

A widely held myth states that the sugars in starch are easily converted into fat, which is then stored on the stomach, thighs and buttocks. If you look at the research on this topic, you will see that all scientists agree that this is wrong!

After eating, we break down complex carbohydrates into simple sugars. These sugars are absorbed into the blood, which carries them to trillions of cells in the body to provide energy. If you eat more carbohydrates than your body needs, almost a kilogram of carbohydrates can quietly accumulate in the muscles and liver in the form of glycogen.

You burn these reserves in the form of heat and physical activity, and not even during sports, but, for example, when you go to work, type, work in the yard, or simply change your body position while reading.

The idea that carbohydrates in our body turn into fat, which tends to accumulate, is just a myth and nothing more: in the human body, even a significant amount of carbohydrates leads to the appearance of a completely insignificant amount of subcutaneous fat. However, in the case of animal and vegetable fats the situation is somewhat different.

A cruise ship passenger gains an average of three to four kilograms during a seven-day trip due to buffet meals that include meat, cheese, buttered vegetables and fatty desserts. Where does your belly fat come from? The fat you carry around is the fat you eat.

Starches give us energy

Thanks to a diet based on starches, you will literally glow with health, while at the same time getting rid of excess fat deposits. Endurance athletes know the benefits of "charcoal loading."

In addition to ensuring maximum performance, a starch diet improves blood flow to all tissues of the body. The face and skin become brighter due to improved blood circulation.

A pleasant side effect of consuming low-fat starches is the disappearance of oily shine, blackheads, comedones and acne. Thanks to weight loss and the resulting significant relief from arthritis symptoms, people on this diet feel active, mobile and younger.

Self-healing with a starch diet

Three-quarters of the diseases affecting people in developed countries are long-term chronic conditions: obesity, heart disease, type 2 diabetes and cancer. What unites the sick? A diet consisting mainly of meat and dairy products, fats and processed foods.

Understanding the problem leads to a simple solution: by replacing these heavy-bodied foods with healthy starches, vegetables and fruits, we can reduce or even eradicate the enormous personal, social and economic costs that chronic disease entails.

Starches support our body's natural ability to repair itself by providing the ideal balance of carbohydrates, proteins, fiber, fats, vitamins and minerals along with a balance of antioxidants and other plant phytochemicals.

Unlike foods that cause disease, starches do not contain large amounts of cholesterol, saturated or unsaturated fats, animal proteins, chemical toxins or dangerous microbes.

John McDougall, Mary McDougall

Starch energy. Eat deliciously, take care of your health and lose weight forever

John A. McDougall, MD, and Mary McDougall

The Starch Solution

Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!

Scientific editor Nadezhda Nikolskaya

Published by permission of John A. McDougall, MD, c/o Bidnick & Company.

Legal support for the publishing house is provided by the Vegas-Lex law firm.

This book is well complemented by:

Colin Campbell

Plant based diet

Lindsay Nixon

Dedicated to our grandchildren - may the starch diet give you a better future

To the readers

Diet is a powerful regulator of the body’s condition. If you are seriously ill or taking medication, be sure to check with your doctor about how this diet may affect you and how it will work with your medications before changing your diet or exercising. The people mentioned in the book are real and their names are used with their permission. If you do what they do, you will achieve similar results. Of course, the consequences of using any method are very individual, but in most cases, a starch diet really allows you to avoid a number of common diseases, restore health and improve your appearance. (Cancer cures are real and documented, but less common.)

Dr. McDougall's diet is based on starches with the addition of fruits and vegetables. If you have been strictly following this low-fat vegetarian diet for more than three years, or if you are pregnant or breastfeeding, take a minimum of 5 mcg of vitamin B 12 daily as a dietary supplement.

In the last year and a half alone, starch has opened the door to health for thousands of my patients, helping them lose weight and curing them from diseases resulting from poor nutrition - high blood pressure, diabetes and inflammatory arthritis. More than five thousand people have attended McDougall's five- and ten-day programs, and for most of them, their lives have been completely changed. One and a half million people bought eleven of my previously published books. The longer I practice medicine, the clearer decisions come to me.

In Starch Energy, I'll share with you what I've learned and show you what you can and should do to regain control of your health and well-being. You'll find intuitive information backed by scientific evidence, an easy meal plan, and hundreds of easy, delicious recipes. After studying the information provided, you will understand how to change your life for the better, without denying yourself your favorite dishes.

Everything you do for health right now is not working. That's why you are holding this book in your hands. Chances are you've tried other diets—many of them—but they haven't worked for you. The fact is that most diets help you lose weight only if you strictly follow them - but since they require constant deprivation from you, or even more so if they have a bad effect on your well-being, they are not rational. Instead of losing weight, you lose interest and motivation, and the pounds you lose quickly come back.

The starch diet is different in nature because it offers an acceptable and enjoyable way to eat. You won't feel hungry or deprived because a diet based on starches is not only healthy, but also very nutritious. This is an eating plan that you can stick to as long as you like, and even if you don't follow it perfectly, the benefits will stay with you throughout your life. In other words, there is no specific milestone to strive for.

In addition to losing weight with virtually no effort, you will look better, feel better, and your life and activities will also improve. Your blood pressure and cholesterol levels will normalize, and your digestive system will finally start working the way it should. In most cases, you can avoid medications and supplements while maintaining your budget and enjoying natural health. Once you try this method and feel the results, you will realize that the starch diet is the answer you have been looking for all your life. If you wish, you can immediately begin the seven-day start-up plan in Chapter 14: follow it by reading the book and learning how and why the method works.

Nutrition specialist John McDougall spent many years observing how eating habits affected the well-being of his patients, and came to an unexpected conclusion: the diet of most modern people is dangerous to life. We eat too much meat, fish and dairy products. But such food contributes to the development of cancer, arthritis, kidney and liver diseases, and diseases of the cardiovascular system.

Animal proteins, fats and other elements found in meat and milk cause serious harm to the body. That's why McDougall recommends switching to a plant-based diet. In his book"Starch energy" he proves that starchy vegetables, whole grains, legumes, greens and fruits can provide all the nutrients we need, and also offers hundreds of healthy recipes. We publish several of them.

Mushrooms Stroganoff style

Three types of mushrooms give regular pasta a rich texture and a very rich flavor. You can use the varieties of mushrooms that you like.

Preparation - 20 minutes

Number of servings - 6

Ingredients:

450 g fettuccine or spaghetti

1 onion (cut in half lengthwise and then crosswise into half rings)

3 cups chopped mushrooms

2 cups shiitake mushrooms

1 cup oyster mushrooms

1 cup vegetable broth

1 cup soy milk

3 tablespoons soy sauce (regular or reduced salt)

2 tablespoons white wine (optional)

Pinch of cayenne pepper

Freshly ground black pepper

2 tablespoons cornstarch

Cooking method:

Pour water into a large saucepan and bring it to a boil. Add the pasta and cook until al dente, about 8 minutes. Drain the water and transfer the pasta to a plate. Set aside.

While the pasta is cooking, place the onions in a nonstick skillet and add 1/3 cup of water. Cook, stirring occasionally, until the onion begins to soften - about 3 minutes. Add three types of mushrooms and cook them for about 3 minutes. Add broth, soy milk, soy sauce, wine (if using), add cayenne pepper and give a few turns with the pepper grinder. Simmer over medium heat, stirring occasionally, until the mushrooms are soft - about 12 minutes.

In a small bowl, whisk cornstarch with 1/4 cup cold water. Add cornstarch mixture to skillet and cook, stirring, until sauce begins to thicken. Toss the pasta with the mushroom sauce and serve immediately.

Moroccan red lentil soup

Variations of this lentil soup with tomatoes and chickpeas are prepared in different parts of Morocco during Ramadan, as well as throughout the year on the occasion of some important events.

Preparing food - 15 minutes

Preparation - 1 hour

Number of servings - 6–8

Ingredients:

1 onion (chopped)

4 stalks celery (chopped)

6 cups vegetable broth

1 1/2 cups crushed tomatoes

1 cup dry red lentils

450 g canned chickpeas (rinse and drain all liquid)

1 bay leaf

1/2 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground turmeric

1/4 teaspoon ground coriander

1/4 teaspoon freshly ground black pepper

1/3 cup orzo pasta

1/2 cup chopped cilantro

2 tablespoons freshly squeezed lemon juice

Cooking method:

Pour half a cup of water into a large saucepan and add the onion and celery. Simmer, stirring occasionally, until the vegetables are soft - about 5 minutes. Add broth, tomatoes, lentils, chickpeas, bay leaves, cinnamon, ginger, turmeric, coriander and black pepper. Bring to a boil, reduce heat to low, cover and simmer until the lentils are soft - about 45 minutes.

Stir in orzo, cilantro and lemon juice. Cook for another 10 minutes until the pasta is al dente. Serve the soup hot.

Penne,

baked Florentine style

Preparing food - 30 minutes

Preparation - 45 minutes

Cooling - 5 minutes

Number of servings - 6–8

Ingredients:

225 g penne pasta

300 g frozen spinach (pre-defrost, drain all liquid and dry)

1/4 cup vegetable broth

1 onion (chopped)

1/2 cup unroasted cashews

450g canned white beans (rinsed and drained)

1 tablespoon soy sauce (regular or reduced salt)

1 tablespoon white miso paste

2 teaspoons freshly squeezed lemon juice

1/4 teaspoon mustard powder

1/4 teaspoon cayenne pepper

1/2 cup whole wheat breadcrumbs

Cooking method:

Preheat the oven to 180°C in advance. Prepare a 2.8-quart baking dish (preferably with a lid).

Pour water into a large saucepan and bring it to a boil. Add the pasta, stir and cook until it begins to soften - about 8 minutes. Drain and transfer pasta to a large bowl. Add spinach and stir well. Set aside.

Bring the broth and onions to a boil in a nonstick skillet, stirring occasionally, until the onions are soft, about 5 minutes. Set aside.

Grind the cashews in a food processor as tightly as possible. Add 3/4 cup water and whisk until smooth. Add cooked onions, beans, soy sauce, miso, lemon juice, mustard, cayenne pepper and one cup of water. Whisk until the sauce is completely smooth.

Pour the sauce over the pasta and mix thoroughly. Transfer the mixture to a baking dish, sprinkle with breadcrumbs, cover and bake for 45 minutes. Let the dish rest for 5 minutes before serving.

Carrot cake

This cake is incredibly moist and has a very rich flavor thanks to the carrots, dates and spices.

Preparation - 10 minutes

Baking - 45 minutes

Number of servings - 12

Ingredients:

1 cup grated carrots

1 cup raisins

1/2 cup agave syrup

1/4 cup chopped dates

1 teaspoon cinnamon

1 teaspoon allspice

1/2 teaspoon nutmeg

1/2 teaspoon ground cloves

3/4 cup unbleached all-purpose flour

3/4 cup whole wheat flour

1/2 cup bran

1 teaspoon baking soda

1/2 cup chopped nuts (optional)

Cooking method:

Place carrots, raisins, agave syrup, dates, cinnamon, allspice, nutmeg and cloves in a large saucepan. Add 1 3/4 cups water, stir and bring to a boil. Reduce heat, cover and simmer, stirring occasionally, until carrots and dates are completely soft - about 10 minutes. Remove from heat and set aside until cool completely.

In a medium-sized bowl, combine all-purpose and whole wheat flour, bran and soda. Add the cooled carrot mixture and stir until smooth. Add nuts if using.

Place the dough in a 23 x 23 cm baking dish (non-stick or silicone), smoothing the top with a spatula. Bake for about 45 minutes, using a wooden skewer to test for doneness; if it comes out dry, the cake is ready. Serve the pie warm or cooled to room temperature.

Potato gnocchi with asparagus and butternut squash

All the effort to prepare this dish will more than pay off when you try it. The pumpkin-asparagus mixture can be made in advance and reheated just before serving - this will significantly reduce the work time.

Preparing food - 30 minutes

Preparation - 1 hour

Number of servings - 6–8

Ingredients:

1 butternut squash (or other large one), weighing 1–1.3 kg (cut into several large segments, seeds and fibers removed)

1 onion (chopped)

2 large cloves garlic (finely chopped or put through a garlic press)

8 asparagus spears (round ends trimmed, cut into 3cm pieces)

900 g potato gnocchi

2 cups spinach

1/2 cup toasted pine nuts

Small bunch of basil leaves (cut into lengthwise strips)

Salt

Freshly ground black pepper

Cooking method:

Preheat the oven to 180°C in advance.

Place the pumpkin pieces in a large enough, sturdy baking dish and add a cup of water. Bake for about an hour (the pumpkin can be easily pierced with a fork). Cool, remove the skin and cut the pumpkin into small cubes. Set aside.

While the squash is roasting, place the onions and garlic in a large nonstick skillet and add a quarter cup of water. Cook, stirring occasionally, until the onion is soft - about 5 minutes. Add the asparagus and add a little more water if necessary. Cook until asparagus is soft, 2–3 minutes. Add pumpkin pieces and set aside.

Pour water into a large saucepan and bring it to a boil. Add the gnocchi, stir and cook until they float to the surface, 3-4 minutes. Add the spinach, stir, drain and transfer to a warm serving platter.

Add the previously prepared pumpkin mixture to the gnocchi along with the pine nuts and basil. Shake the dish to mix everything well. Season with salt and pepper to taste. Serve immediately after cooking.

More healthy recipes in the book "Starch energy"

Post cover from here

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Chinese study. The results of the largest study on the relationship between nutrition and health Campbell Thomas

The fate of Doctor McDougall

When John McDougall completed his medical education, he opened a practice on the Hawaiian island of Oahu. He began writing books about nutrition and health and became known throughout America. In the mid-1980s. John was contacted by St. Helena Hospital in Napa Valley, California, and asked if he would be interested in taking a position at their medical center. It was a Seventh-day Adventist hospital; If you remember from Chapter 7, this teaching encourages a vegetarian diet (although followers of the teaching do consume higher than average amounts of dairy products). This was too good an opportunity to pass up, and John left Hawaii and headed to California.

He spent many fruitful years at St. Helen's Hospital. He taught nutrition and recommended switching to a healthy diet when treating sick patients, which he was extremely successful in doing. He treated more than 2,000 seriously ill patients, and for 16 years he was never sued or even filed a complaint. Perhaps more importantly, John saw his patients get better. All this time he continued to publish his work, maintaining his reputation. But gradually he began to understand: something had changed compared to what it was when he first arrived at the hospital. His discontent grew.

He later spoke about these years as follows: “I simply did not see any prospects for myself. The program had 150-170 people a year and that was it. This number has not increased. I received no support from the hospital and had to overcome numerous administrative obstacles.”

He began to have minor conflicts with other doctors at the hospital. At some point, the cardiology department raised objections to McDougall's treatment methods. In response, John suggested to them: “Let me send each of my patients suffering from cardiovascular diseases to you for a second consultation, if you, in turn, will send your patients to me.” This was quite reasonable, but they did not agree. Another time, John referred one of his patients to a cardiologist, who mistakenly told the patient that he needed bypass surgery. After a couple of such incidents, John increased the number of his patients to the maximum possible. Finally, John called the cardiologist after he recommended surgery for another patient of his and said, “I want to talk to you and the patient. I would like to discuss the scientific literature on which you made this recommendation.” The cardiologist refused to do this, to which John objected: “Why not? You just recommended open heart surgery for this guy! And you're going to take 50,000 or 100,000 bucks from him. Why can't we discuss this? Don’t you think this is unfair to the patient?” The cardiologist responded that the discussion would only confuse the patient. This was the last time he recommended heart surgery to McDougall's patients.

Meanwhile, none of the other doctors at the hospital ever referred their patients to John. Never. They sent their wives and children to him, but never their patients. According to John, the reason was this:

“They were worried about [what would happen] when patients came to me, and what actually happened every time patients came to me themselves. They came with cardiovascular diseases, high blood pressure or diabetes. I advised them to follow a diet, and they no longer needed medications, and their medical indicators returned to normal. They said to their doctor: “What nonsense did I hear from you before? Why did you let me suffer, waste money, almost die when all I wanted was oatmeal?” The doctors didn’t want to hear it.”

There were other tensions between John and his colleagues at the hospital, but the final straw was Roy Swank's multiple sclerosis program, mentioned in Chapter 9.

John contacted Swank and learned that he was planning to retire soon. He had long known and respected the doctor and proposed merging his multiple sclerosis program with his medical practice at St. Helena Hospital, keeping its name in honor of Swank. He, to John’s great joy, agreed. According to John, this program fit perfectly into the medical practice of St. Helena Hospital for four reasons:

It was consistent with the Adventist principle of curing disease through nutrition;

It allowed us to help people who needed it;

It would double their patient numbers, which would help expand the program;

The cost of the program was almost zero.

Looking back, McDougall says, “Could you think of one reason not to do this? It [was] a given!” Therefore, he came with this proposal to the head of the department in which he worked. She responded that she didn't think the hospital should agree to this: "I don't think we really need to implement new programs at this time." Stunned, John asked: “Please explain why. What is a hospital for? What are we here for? I thought it was to treat sick people.”

The response from the head of the department was amazing: “Of course it is, but people suffering from multiple sclerosis are not the most desirable patients. You yourself told me that most neurologists do not like treating such patients.” John couldn't believe what he heard. After a tense pause he said:

"Wait a minute. I am a doctor. There's a hospital here. As far as I know, our job is to alleviate the suffering of patients. These people are sick. Just because other doctors can't help them doesn't mean we can't either. Scientific evidence shows that it is within our power. I successfully treat those who need my help, and this is a hospital. Can you explain to me why we don’t want to help these patients?”

“I would like to speak with the head doctor of the hospital. I will try to explain to her what this program is for, why the hospital needs it, and why patients need it. I ask you to arrange our meeting.”

But the conversation with the chief physician turned out to be no less difficult. John discussed the situation with his wife. He had to renew his contract with the hospital in a couple of weeks, and he decided not to do it. He said a warm goodbye to his colleagues and to this day does not feel any personal resentment. He simply explains that they had different goals in life. McDougall prefers to remember St. Helen's as the good home it was for him for 16 years, but it was also an institution "connected with drug company money."

Today, McDougall, supported by his family, runs a highly successful lifestyle cure program, maintains a popular public news blog (www.drmcdougall.com), organizes group trips with former patients and new friends, and windsurfs more frequently. when the wind picks up in Bodega Bay. This doctor, with his extensive knowledge and high qualifications, could help millions of people improve their health. Colleagues never questioned his merits as a specialist, and yet official medicine does not need his services. He is constantly reminded of this:

“Patients suffering from rheumatoid arthritis come to me. They move in wheelchairs and cannot even turn the ignition key in their car. I start treating them and three or four weeks later they go to their doctor. They shake his hand firmly. The doctor exclaims: “Wonderful!” The agitated patient replies, “I want to tell you what I did. I went to McDougall, changed my diet and cured my arthritis.” The doctor responds, “Oh my God, this is great. Whatever you do, continue and then come to me.” The answer is always exactly that. They don't say, “Please tell me what you did so I can recommend it to other patients.” They say, “Whatever you do is great.” If the patient begins to say that he has switched to a vegetarian diet, the doctor interrupts him: “Okay, great, you are a really strong person. Thank you very much, see you later.” The patient must be escorted out of the office as quickly as possible. It’s dangerous... very dangerous.”

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The author of the unique starch diet is University of Hawaii professor John McDougall; he “broke” all the stereotypical concepts of a rational, properly balanced diet. The nutritionist suggests that his patients completely avoid including foods containing protein in their food in order to speed up the body’s metabolic processes, thereby getting rid of excess body weight.

Numerous clinical trials and developments carried out by experienced nutritionist gave positive results and showed everyone that best learned subject to the human body starchy foods nutrition. Therefore, by eating only such food, the human body will not experience shock, and if using a diet that is not very high in calories, it will quickly begin to give up fat deposits accumulated over the years.

Taking as a basis the experience and results of scientific research, John McDougall created special starch diet, which is recommended for everyone to use if it is well tolerated or used as a permanent nutrition system. Professor absolutely convinced that is properly designed human diet must be on 70% whole grain, legumes and potatoes, on 20% - from fresh and boiled vegetables and on 10% - from fresh fruit.

All industrially produced foods and dishes should be completely excluded - these are concentrates, baked goods, sweets and confectionery.

On dessert only allowed to be used dried fruits and various types of nuts. Also, throughout the entire period of this type of nutrition, it is necessary to take complexes vitamin-containing drugs, because the human body is faced with a large shortage of microelements.

Eggs, meat, fish and dairy dishes are also subject to exclusion from the diet.

This peculiar nutrition method will be perfect for those who will not suffer from shortage in food animal protein. If you cannot do without eating steaks, a piece of bran bread with cheese, or a glass of natural yogurt or kefir, then it is best to choose another method of losing weight.

In official medicine protein-free diet used to treat patients diagnosed with renal failure and cirrhosis of the liver. Of course, such patients get rid of fat accumulation on this type of diet, but they also simultaneously lose a certain amount of muscle tissue. Once again, it is worth recalling that starches will only be suitable for people who do not suffer from a complete lack of protein foods in their diet.

In the same time starch diet has quite critical reviews and the opinions of many modern nutritionists . They claim that this method of losing weight should be used for a very short period of time, and then only as a small relief from the long-term abuse of meat, smoked and fatty products.

An approximate sample menu of a one-day diet based on starches

Breakfast:

a portion of oatmeal, cooked in water without oil, with the addition of a small handful of raisins;
a glass of unsweetened rose hip decoction.

Snack:

25 grams of pumpkin or sunflower seeds.

Dinner:

a large portion of fresh salad of tomatoes, green lettuce, white cabbage, cucumbers, sweet peppers, finely chopped dill, parsley and basil;
two large baked potatoes.

Snack:

one large green apple and banana.

Dinner:

a cup of boiled lentils or white beans;
any fresh vegetables in unlimited quantities or a salad made from them, without adding oil;
a glass of rosehip infusion.