The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!

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The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good!

4.15 of 5 stars 4.15 · rating details · 179 ratings · 28 reviews

A bestselling author’s groundbreaking eating plan that challenges the notion that starch is unhealthy

From Atkins to Dukan, the fear-mongering about carbs over the past few decades has reached a fever pitch; the mere mention of a starch-heavy food is enough to trigger a cavalcade of shame and longing.

In The Starch Solution, bestselling diet doctor and board-certified intern...more

Hardcover, 347 pages

Published May 8th 2012 by Rodale Books

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Apr 11, 2013 Debbie Vanover added it

As of today, Aug 18, 2012, I have lost 20.7 pounds in 7 weeks. I am eating MORE than I have ever eaten before, sleep better and more deeply, have more energy, and am saving money on my grocery bills. It's a win, no matter how I look at it! :)

veggloverherbaltraditions.wordpress.com

(Edited April 11, 2013, to update blog info and a typo.)

4 likes · like · see review

Jun 25, 2012 David Kerschner rated it 4 of 5 stars

I'm generally very skeptical of books like this. However, Dr. McDougal cites the majority of things he says. Well put together, convinced me to become vegan. I hesitate to recommend this sort of book, but I think everyone should read it.

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Nov 13, 2012 Natalie rated it 3 of 5 stars

Shelves: non-fiction, cookbooks, nutrition

I have to say, the greatest thing about this book was the freedom to eat starchy foods. I have never bought into the low carb thing but I realized that I almost feel guilty eating breads and rice and potatoes anyway. The whole gluten-free thing has been driving me batty. I recently cut out most meat and dairy and I have to say that his information goes right along with how I have felt. I do eat fish, butter, and feta cheese though and I don't make an effort to replace eggs in baking but I don't...more

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Apr 01, 2013 Lindsey rated it 5 of 5 stars

Shelves: 2013-spring-challenge, 2013, nonfiction, diet, nutrition, recipes

It's about time I've read a book by Dr. McDougall. I've been hearing about him and seeing random tidbits from him here and there ever since I went vegan five years ago. This book just might be a life-changer for me. Even though I have never bought into low-carb diets and would always defend healthy carbs in whole grains, beans, fruits, and vegetables, I still held onto some carb-phobia, thinking I needed more fat and more protein to be healthy and satisfied. Now once and for all, I am convinced...more It's about time I've read a book by Dr. McDougall. I've been hearing about him and seeing random tidbits from him here and there ever since I went vegan five years ago. This book just might be a life-changer for me. Even though I have never bought into low-carb diets and would always defend healthy carbs in whole grains, beans, fruits, and vegetables, I still held onto some carb-phobia, thinking I needed more fat and more protein to be healthy and satisfied. Now once and for all, I am convinced by the scientific evidence in this book, Dr. McDougall's decades of experience with his own/his patients' diets, and my own recent experimentation with my diet that a healthy high carb/starch diet will not make you fat, will not give you diabetes, and is, indeed, satisfying. That last part about it being satisfying is a huge deal for someone like me to say. I'm a lifelong food addict and have been overweight or obese (mostly obese) since I was 8 years old. I am rarely satisfied; I either go hungry after a meal if I eat a "normal" sized portion, or I stuff myself to discomfort. There is almost never middle ground, but I've noticed that eating starches gets me to that nice, physically, and most importantly for me, psychologically satisfied middle ground.

A low-fat mostly whole foods plant-based diet with no calorie counting has worked for me in the past, but I wasn't satisfied often enough, so I went back to old habits even though I had lost 20 pounds. I realize now I wasn't satisfied because I was avoiding eating rice or potatoes or other high starch foods with my meals, and I was skipping out on fruit almost entirely. The only reason I was avoiding these things was because of some pseudo-science metabolic type diet book and just the general carb-phobia in our culture.

I am glad Dr. McDougall included a chapter called The Fat Vegan. I can't stand when some writers mislead people when they say stuff like, "If you go vegan, I promise you will lose weight." or "Fat vegans are extremely rare." Yeah, right! Maybe I lost like 2 pounds when I went vegan, but I then quickly gained it back plus about another 20 when I figured out where to buy all the fatty vegan products (nondairy sour cream, cream cheese, cheese, butter, cookies, etc.) and how to eat for comfort just like I used to with nonvegan food. It's about time that writers start making the distinction between a low fat plant-based diet that can help you lose weight and a vegan diet done solely for ethical reasons (which can include chips, vegan cookies, cakes, pie, ice cream, french fries, tater tots, dark chocolate, and the list goes on).(less)

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Jun 15, 2012 Judith rated it 5 of 5 stars

Most important: do not just skip to the recipes in this book! As good as they are, I believe it's important to read and understand the detailed information on the basic building blocks of nutrition and the even more essential information on the health benefits and dangers of individual food types.

I bought and read the first McDougall book many years ago, in the 1980s. At that time I read it straight through and followed the plan for a while. Unfortunately I slid away from the basics and my healt...more Most important: do not just skip to the recipes in this book! As good as they are, I believe it's important to read and understand the detailed information on the basic building blocks of nutrition and the even more essential information on the health benefits and dangers of individual food types.

I bought and read the first McDougall book many years ago, in the 1980s. At that time I read it straight through and followed the plan for a while. Unfortunately I slid away from the basics and my health suffered as a result. Although I was a lacto-ovo vegetarian since the end of 1982 and have been a vegan since the middle of 2007, and although I have read a great many articles on veganism and tried to maintain a reasonably healthy version of a vegan plan, I found when I read this book that I had forgotten some elements and that likely McDougall knows even more now than he did then. For example:

* When he says starches he really means starches. Potatoes, rice, bread, pasta, legumes, among others. These types of foods need to take over at least half of your plate. Non-starchy vegetables take up another segment and fruit the rest. The evidence is in the book in the form of several studies over many years.

* Isolated soy protein is as bad for you as animal protein. This I didn't know. I love my Gardein cutlets and Tofurky sausages but from here on these items have got to be for special occasions only. Foods made from isolated soy protein or, for that matter, isolated wheat protein, have significant impacts on the development of cancers and other serious diseases. The name of the game here is protein. Do not overdo it. It's dangerous.

* Fish oils do not protect us from heart disease. They do provide us with dangerous levels of mercury. This is something I did know, but it's good to see it stated here, with evidence.

* Supplements are not only not necessary (except possibly B12 and, in rare instances, small amounts of Vitamin D) but can be dangerous. When these nutrients are separated from the rest of the whole food they come from they cause our systems to react to the concentrated form and this reaction can be lethal. Don't be fooled into thinking "can't hurt, might help" because it's more likely that they can hurt.

* Calcium! Interestingly, those who consume less calcium make better use of it. Those who consume large amounts do not benefit from the extra. We know this is true of the calcium in milk products, but it's important to realize it's also true of calcium supplements. Get your calcium from vegetables.

There is a great deal more to read and absorb. For those who are new to a plant-based diet McDougall offers answers you can offer to your concerned meat-eating friends. Knowledge is power and it's also stress-reducing.

Now, to the recipes. In the early McDougall books the recipes were very simple and I had the impression that the majority of them called for canned tomatoes or sauce. Understandable, given how useful and low-fat these foods are. Now, however, Mary McDougall has developed far more interesting and sophisticated recipes that continue to be easy to understand and prepare, and that call for familiar ingredients for most of us. I am excited to try them, and have committed myself to starting over, armed with a wealth of knowledge and enthusiasm. I hope you join me.
(less)

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May 16, 2012 Julie Bernstein rated it 5 of 5 stars · review of another edition

Shelves: health, cookbook, vegan, vegetarian

Solid health advice from a medical doctor with decades of experience using a starch-centered, low-fat vegan diet to help people improve their health. Not a lot of new information for me since I've read most of the author's previous books and monthly newsletter, but I do enjoy McDougall's writing style, and the fact that he backs up his recommendations with references in published, peer-reviewed medical journals. Mary McDougall's recipes are great too.

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Dec 02, 2012 Melissa rated it 2 of 5 stars

When I read books like this that are chock-full of information, I like to read them slowly and really think about each chapter. Unfortunately, this book was on request so I had to read it and return it in three weeks! Still, I learned quite a bit out of what I read, particularly about getting enough nutrients on a vegan diet. I wish he had spent more time talking about why some of the other diets he debunks actually do work for some people - like the "don't eat anything white" diet that does res...more

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Jul 08, 2012 Kristen rated it 4 of 5 stars

I like the ideas put forth in this book. I'm already a whole foods vegan so for me this "solution" wouldn't be a huge change for me. I do rely on a lot of nuts, seeds, and coconut oil though so I would have to cut all of that out for the most part. By cutting my fats out I would have more room in my diet for starches. I'd have to eat more veggies like potatoes and also add a little more grains into my diet. I'm going to try this out just because so far my way of eating hasn't given me the body I...more

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Sep 10, 2012 Aubrey Tate rated it 5 of 5 stars Recommends it for: People interested in being healthy

Shelves: adult-non-fiction, nutrition, vegan

I have trouble not giving five stars to well researched nutrition books that go against profits and are geared towards giving accurate information. I have always had respect for Dr. McDougall but this is the first book of his that I have read and I devoured it in less than a day. It is very well organized and easy to follow.

On October 1, 2007 I went vegetarian and October 1, 2008 I went vegan. Then about a year and a half or more ago I followed what Dr. Esselstyn said and cut out added oil, cut...more I have trouble not giving five stars to well researched nutrition books that go against profits and are geared towards giving accurate information. I have always had respect for Dr. McDougall but this is the first book of his that I have read and I devoured it in less than a day. It is very well organized and easy to follow.

On October 1, 2007 I went vegetarian and October 1, 2008 I went vegan. Then about a year and a half or more ago I followed what Dr. Esselstyn said and cut out added oil, cut out processed items, cut out caffeine (aside from a treat every now and then). When I went vegan I also cut out simple sugars, white flour, white rice, etc.

So I was already on a whole foods plant-based starch strong diet before reading this book. However, I get so fed up with this myth that carbs are bad for us. Dr. McDougall uses his knowledge and findings, as well as the findings of others, to focus on one incredibly important carb, starch. After reading this book you won't just skip animal products and added oil but that potato that everyone makes a big deal out of, will become the center of your plate. You will cherish it.

Sure, there was stuff in this book that I've read elswhere, which is also a good sign, but even then I learn something new with every good nutrition book.

I think my favorite part of this book was the very beginning and little spurts throughout where Dr. McDougall gave the reader a history lesson. There were things about history, other countries and the true habits of hunters and gathers that I didn't know in this book. It puts the Paleo diet to shame, which does't surprise me. He compared and contrasted the diets of people of other countries currently, especially Asian countries, with that of ours. The most common ground and the most beneficial item that they all ate, dating back to thousands of years, was starch. Starch is not only good for the body, it's GREAT! It is needed.

The other aspect that he cleared up for me was addressing B12. He basically confirmed what my dad said to me. My father went on a plant-based diet too and he is a pharmacist, so science is something he understands and relates to. He researched B12 and found that it takes years before someone can become B12 deficient, meaning we don't require much at all.. So often, the B12 debate comes up and is shoved in the faces of plant-based eaters. When really it is like a pebble in the sand and doesn't hold much ground. Dr. McDougall squashes (pun intended...because squash is a starch)the B12 debate and sets the record straight.

Lastly I was very interested in what he said about salt and sugar. I cut out salt and sugar (except for a teaspoon in my tea). He addresses that we can get our needed salt by not adding any. However, he's not against adding salt; he just recommends doing it at the table and not when cooking.

Overall, I was impressed and can't wait to try the recipes in the back of the book!!(less)

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Oct 21, 2012 Ahmed Thobaiti rated it 5 of 5 stars

A comprehensive, detailed and top notch review of all nutritional myths. This book as others I've read is an eye opener. A lot of my information was corrected, not only that but he support whatever he is saying with evidence. It's not his opinion.

I think this book would change your life, no matter if you are sick, obese or not. It will give the information needed to change your ways with food.

It worth every minute you spend reading. So don't waste your time and start reading.

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May 10, 2013 Sharon rated it 4 of 5 stars

Shelves: 2013

I wish I had read this book, or one of the author's earlier books, years ago. However I probably wasn't ready to get serious about my health. I've been eating like this for 3 months and have lost about 25pounds. My blood sugar is down. There is no measuring, counting or journaling. Recommended reading.

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Sep 08, 2012 Michelle rated it 4 of 5 stars

I have followed this diet for over a year to reverse health conditions. This is the latest of Dr. McDougall's books on nutrition and health. I am getting good results and recommend the book to anyone who wants to avoid the chronic diseases that are so easily reversible through this way of eating.

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Nov 01, 2012 Kristina rated it 5 of 5 stars

Yes! I was already doing most of the things Dr. McDougall recommends in this book, but how satisfying to read all the science behind why it is good for me and why I can continue to eat rice, potatoes, and pasta with veggies and salsa as much as I want, whenever I want.

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Aug 17, 2012 Maggie rated it 4 of 5 stars

I am a strong believer in Dr. McDougall's message that eating a plant-strong, vegan diet will save your life. I highly recommend this book for not only the science behind it, but also for the great recipes. I have made many of them and my family has enjoyed them all.

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Oct 11, 2012 Laura rated it 3 of 5 stars

I really liked this but honestly am still not convinced - it goes against everything I've ever heard about losing weight and being healthy! I think I might take the seven day challenge and see how it goes...

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Jan 02, 2013 Carrie Nepstad rated it 4 of 5 stars

This seems to fit with the way I naturally want to eat. The big change will be the lowered fat intake. I'm going to try it this year and see how I feel!

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Aug 23, 2012 Sarah rated it 3 of 5 stars

Not as good as his older book. I thought it was a bit more on the "shock value" side - not as substantive and serious. Read the McDougall Plan instead.

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Dec 03, 2012 Kate Merriman rated it 5 of 5 stars

Shelves: vim

The best-researched book on nutrition I've ever had the good fortune to get in my hands!!

I cannot recommend this highly enough.

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Nov 11, 2012 Alison rated it 5 of 5 stars

Shelves: healthy-stuff

This is a very interesting look at health and diet. It is a vegan diet but goes a little further in avoiding processed foods and oils. I agree with a lot of what is said in the book and think everyone involved in nutrition and medicine should read this. It is quite the eye opener and I'm looking forward to trying out the recipes.

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May 11, 2013 Jeff rated it 4 of 5 stars

Excellent book on how what we eat impacts our health and disease prevention.

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Aug 28, 2012 Lynn rated it 2 of 5 stars

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Sep 04, 2012 Allen-louise Erickson rated it 5 of 5 stars

The most important health book I've read!

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Jul 08, 2012 Liz rated it 5 of 5 stars

Dr. McGougall continues to demonstrate that the healthiest diet is one without animal protein. A fascinating read for all.

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Sep 24, 2012 Benedette rated it 5 of 5 stars

Everyone who wants to lose weight and feel good should read this book. McDougall speaks out against the drug and food industries that keep us eating an unhealthy diet because it is good for their bottom line. He cites research about starch-based diets and their long international history of promoting the most successful human life. Best of all, he advocates eating foods like pasta, bread, and rice, along with supplementary fruits and vegetables. And it's not an all-or-nothing approach either. An...more

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May 29, 2012 Susan Erhardt rated it 4 of 5 stars

Shelves: adult-nonfiction

Straighforward and refreshing among "diet" books.

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Jul 30, 2012 Art rated it 5 of 5 stars

Really good! Gotta buy a copy to re-read and reference.

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Jan 16, 2013 Stacy rated it 5 of 5 stars · review of another edition

Shelves: books-read-in-2013, five-star-ratings, nonfiction

Super interesting! I'm going to try it!

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Feb 09, 2013 Alecia rated it 4 of 5 stars

Very interesting. Whole new way of thinking. But makes a lot of sense. Hope I can implement what I learned...

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Nov 06, 2012 Sarah Ehmke rated it 4 of 5 stars

Another great reminder of how important it is to treat your body with care, and how, if you do so, it will reward you with good health.

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Nov 25, 2012 Janele rated it 5 of 5 stars

Awesome recipes! Great info!

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