The Benefits of a Starch & Legume Based Diet

 The Benefits of a Starch & Legume Based Diet

by Skip Pulley

If you want to annoy anyone on the Whole30, Paleo, or ketogenic diets, all you really have to do is dangle a French fry right in front of them, because these are dieters who are not accepting of starchy foods. Fried potatoes, rice, and grains are public enemies number one, two, and three in many of the healthy eating plans that have cropped up in recent years. One doctor, however, has been advising people to take a completely different route - and he hasn’t wavered. 

John McDougall, MD, started recommending a (wait for it) starch-based diet 40 years ago after observing how Asian immigrants’ health drastically started to decline when they traded their rice-heavy diets for more Americanized foods (read: a lot more meat and vegetable oils). He started digging deeper and formed his hypothesis: Cultures where starch was the main player at every meal had better health.

 When he started treating his patients with a vegan, high-starch diet, he saw their health improved greatly and he published a scientific paper with the results. Then, he set forth an eating plan for the masses and the McDougall diet was born. Dr. McDougall found that the healthiest breakdown was to have 80 percent of foods come from complex carbs, 12 percent protein, and 8 percent fat. Because of the vegan slant, refined flour, meat and dairy are off-limits. Sugar and salt are kept to a minimum.

 Here’s a breakdown of the hero foods:

1. Rice: Inspired by how Asian cultures serve white rice at every meal, Dr. McDougall is a big advocate of getting it on your plate at most every meal.

2. Potatoes: Okay, so French fries dripping in vegetable oil aren’t exactly advised, but baked potatoes are a standard staple on Dr. McDougall’s ideal plate.

3. Fruits and vegetables: Non-starchy vegetables should ideally make up half of what you’re eating at every meal.

4. Legumes and beans: Because these are rich in B-vitamins, iron, calcium, zinc, and magnesium, Dr. McDougall says to stock them up in your pantry.

5. Oats: The morning breakfast of choice? Oatmeal, which can be sweetened with fruit or a touch of natural sweeteners.


There are several benefits Dr. McDougall and other researchers have seen when people stick to the starch diet:

Weight loss: While many medical experts link carbs to weight gain, Dr. McDougall found that his patients actually lost weight on a starch-based diet. “All large populations of trim, healthy people, throughout verifiable human history, have obtained the bulk of their calories from starch,” Dr. McDougall says.

More energy: The body uses carbs for fuel making this diet especially good for athletes.

Lower risk of diabetes: The fiber in starchy carbs helps keep blood sugar levels under control.

Better digestion: A key component to having healthy digestion, fiber strikes again as a major reason why this eating plan has positive results.

While the debate is still out when it comes to starches, there is one thing about the diet that is indisputable: Cutting out processed and sugar-laden foods is bound to do wonders for your health no matter what diet you’re doing it on. There is also vast evidence between limited meat consumption and long term good health. As for fiber, the crux of this eating plan, starchy foods are by no means the only way to get it. All these points are worth considering when mapping out your ideal eating plan.

Check out these reviews of the Dr. McDougall recommended starch-based diet.

Starch-Based Diet Review: The Surprising Success Story

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Let me just say it: I never thought I'd become a fan of a starch-based diet. After failed attempts with Paleo, Keto, and Whole30, all of which felt like a never-ending battle against my favorite foods, I was desperate for a change. My relationship with carbs was tumultuous - could they really be welcomed back with open arms? Well, it turns out, yes, they can!

The starch-based diet, championed by Dr. John McDougall, has been nothing short of a revelation. While previous diets viewed starchy foods like rice, potatoes, and grains as the villains of the nutritional world, McDougall advises otherwise, and let me tell you, it was music to my ears! After all, carbs are not only filling but actually quite delightful.

Getting into the specifics, this diet is all about embracing complex carbohydrates, making up 80% of your intake, with the rest as proteins and fats. Here's what my meals typically look like: a generous heap of rice or baked potatoes, a rainbow of non-starchy vegetables, and a good serving of beans or legumes. Breakfast usually means oatmeal, topped with fruit or a dash of natural sweetener. It’s simple, satisfying, and significantly kinder to my taste buds (and wallet) than many other restrictive diets.

Now, let’s talk results. Weight loss? Check. I’ve actually shed a few pounds without feeling like I'm constantly starving or missing out. Energy levels? Through the roof! I’ve found myself more active, hitting the gym, and finally bidding farewell to the afternoon slump. Plus, thanks to fiber, digestion issues that plagued me on previous diets have vanished.

The elephant in the room is carbs, with many people linking them to weight gain. But contrary to traditional thought, I’ve experienced the opposite. According to Dr. McDougall, societies thriving on starch-heavy diets enjoy good health and shapely figures. I can confidently say he's onto something here.

Of course, like any eating plan, it's not about solely relying on one food group. The truth is, cutting out processed junk and sugary snacks is beneficial on any diet, not just this one. However, restoring carbs in moderation—and specifically opting for complex carbs—feels like a game-changer.

If you’re feeling worn out by the constant restrictions and longing for those carby delights, give the starch-based diet a try. It’s utterly uncomplicated and genuinely effective. Who knew finding success could be so delicious?

Starch-Based Diet Review: A Game Changer After Trying It All!

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I’ve been on a wild ride with diets over the past few years, jumping from Paleo to Keto to Whole30—but honestly? I flopped big time with all of them when it came to losing weight and feeling fit. Every time I tried to cut out carbs, I ended up feeling miserable and deprived. Enter my recent discovery: the starch-based diet.

I stumbled upon Dr. John McDougall’s work and thought, “Why not?” He’s been championing this approach for decades, based on the idea that cultures thriving on a starch-heavy diet—like rice and beans—are significantly healthier than those who’ve picked up more Westernized eating habits. And you know what? He might be onto something!

This diet focuses on getting the majority of your calories from complex carbs. Yes, it’s all about starchy foods like rice, potatoes, and legumes, while keeping protein low and fat even lower. I won’t lie; it felt strange at first to think of rice and potatoes as my friends instead of foes. But let me tell you—once I embraced it, I started enjoying my meals again!

Let’s break down what I love about this diet:

1. Rice and Potatoes Are Back! Who knew that enjoying baked potatoes and rice at almost every meal could be so liberating? I used to stare longingly at French fries, and now I can indulge in baked potatoes guilt-free!

2. Fruits and Veggies Galore! Filling my plate with colorful non-starchy veggies and fruits has made me feel more energetic. I’m loving the variety it brings to my diet, and the flavors are just delicious.

3. Legumes Are My Best Buddies! I started stocking up on beans and lentils. They’re packed with nutrients, and they add such a nice texture and flavor to my meals.

4. No More Cravings! Honestly, I was scared that switching back to carbs would trigger cravings for junk food. But instead, I’ve felt a ton of satisfaction from these hearty, wholesome foods.

You know what’s wild? While I always thought carbs were the enemy when it came to weight loss, this diet has helped me start shedding pounds without feeling deprived. I have more energy to tackle the day, and my digestion has never been better thanks to all that fiber! Plus, I can see why Dr. McDougall claims that this way of eating lowers the risk of diabetes.

Of course, it’s important to cut out processed foods and sugar, which is a smart move no matter your diet plan. But the focus on starchy foods? It rounds out a healthy eating plan in a way that feels sustainable and enjoyable.

So if you’ve been struggling like I was with those other restrictive diets, give the starch-based diet a shot. You might just find that it’s the answer you’ve been searching for!

Starch-Based Diet Review: Eat on your own terms!

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I've tried them all - Paleo, Keto, Whole30 - and let me tell you, I felt like a failure every single time. I mean, who can stick to all those rules and restrictions forever? I would usually start off strong, but then I'd cave in and end up right back where I started, plus some extra pounds. So, I decided to give this starch-based diet a shot. Yeah, you heard that right - starch! At first, I was skeptical, especially after all the anti-carb talk from the other diets. But man, was I wrong.

This doctor, John McDougall, has been all about starch for like 40 years. He noticed that when people stop eating so much rice and start eating more meat and fatty stuff, they actually get sicker. So, he started putting folks on a starch-based diet, and guess what? They started feeling better!

Here's the deal: you eat mostly complex carbs like rice, potatoes, and oats. Then you fill up the rest with fruits, veggies, and beans. No meat, no dairy, no processed junk. Sounds kinda boring, right? But it's actually pretty tasty! And here's the best part - you can eat on your own terms. You don't have to count calories or go hungry. I started this diet a few months ago, and here's what's happened so far: I've lost weight - about a pound a week, without even trying! I've got more energy - I can actually do stuff around the house without getting tired. My digestion is better - no more feeling bloated and gross after meals.

I know some people might say, "But carbs are bad for you!" Well, that's not necessarily true. The right kind of carbs, like the ones you find in whole grains, fruits, and vegetables, can actually be really good for you. They give your body the fuel it needs to run smoothly. Of course, this diet isn't for everyone. But if you've tried all those other diets and they haven't worked for you, maybe it's time to give starch a chance. It's worth a shot!

 

I have actually taken this concept a step further. I nicknamed my training diet "the Viet Cong diet". 

(I apologize if that sounds offensive, but it shouldn't. They resisted an invasion and fought desperately for their freedom for 15 years. And absolutely laid the wood to France and the US. An example of chickens coming home to roost, etc. More about that later and elsewhere.) Essentially, my training diet  includes rice, green tea and occasional fruits vegetables...and that's it. Once I reach my weight and/or strength goal, I go back to incorporating some other starches and legumes. Even when I go back to my normal diet, I severely limit dairy, I may have some chicken a few times a month, no sugar or baked goods whatsoever and nothing fried. 

The most important thing learned while creating a diet for my most unique of health circumstances (enthesitis, reactive arthritis and tendinosis) is that here in the US, the source is tainted by the system. Wheat, for example is essentially "Frankenwheat" in America; pieced together from scraps of GMO altered proteins with a focus on increased yields (profit) and a reduction in the grain's mineral and protein content (health). Modern wheat relies on chemical fertilizers and pesticides. These changes have reduced its overall nutritional value and increased our susceptibility to diseases. Bread in the US can't even legally be called bread in most other countries. People whom I know personally who suffered from celiac disorders were able to eat and digest bread normally in Africa, Europe and Asia with no problems whatsoever.  And that is just a single example in one plant in the US food system. Our food ecology in general, within the decaying corpse of capitalism, is destroying the way we should eat to stay alive, let alone stay healthy. But let me hush. 

What do you think about the starch diet? Leave your opinion in the comments.

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Skip Pulley