Starch-Smart®

Starch-Smart®

Ideally Suited for:

Those looking for a maintenance lifestyle that boosts energy and balances good nutrition with current preferences for flavors and seasonings.

Calories from Fat:

< 20% calories from fat.

Vegetables:

Eat several servings of cooked or raw vegetables at two meals each day. Vegetables come in several categories; try to get some of each type--green leafy vegetables, root vegetables, tubers, seeds, bulbs, buds, stems, flowering vegetables, and succulents--on a regular basis.

Legumes/Beans:

Super high in fiber, legumes contain energy-rich starch, which helps form the hunger-satisfying basis of any whole-food plant-based (WFPB) diet. Beans, lentils, and peas are packed with nutrients and help lower cholesterol. After about two weeks of eating legumes and avoiding animal products, the body adjusts and gas becomes much less of a problem. Plan to eat legumes at two different meals every day.

Grains:

Carbs are good and starch is your friend as long as grain is eaten in its whole, unrefined state. Grains and grain-like seeds such as brown rice, barley, or quinoa make a good base for stir-fries and other one-dish meals. Pasta or breads should be labeled "100% whole grain" in order to avoid refined flour.

Fruits:

Fresh or frozen fruit should be eaten daily. With grains, fruit makes a lighter meal that some people prefer first thing in the morning and others enjoy for supper. Fruit also makes a convenient snack or a sweet ending to a meal. Dried fruits are calorie dense foods; use them sparingly since it is easy to eat an excess of calories with very little volume. Fruits are best enjoyed whole rather than in a juice because juicing removes the fiber, leaving all the sugar.

Animal Products & Meat Substitutes:

Completely exclude meat, eggs, and all dairy products from the diet. Prepackaged meat substitutes like frozen veggie burgers are factory-made, processed foods which are less than optimal for health. Tofu and Soy Curls are lightly-processed, whole-food products that may be used to add interest and variety to the diet.

Oils, Nuts, Seeds, and other High-Fat Foods:

Avoid adding oil of any kind to food. Raw or dry roasted nuts can be eaten sparingly (1-2 oz. per day). One to two tablespoons of chia or freshly-ground flax seeds per day may be used instead. Avocados and coconuts are high-fat whole foods. Avocados should be eaten sparingly, and coconut only rarely due to the high amount of saturated fat it contains.

Timing of Meals and Snacks:

Research shows that a strong breakfast and eating the majority of the day's calories before 3:00 p.m. helps prevent obesity. The adage "Breakfast like a king, lunch like a prince, and supper like a pauper" is a good rule to follow for optimizing health. Try drinking a large glass of water when the urge to snack hits; the urge may pass within a few minutes. If it doesn't, having whole foods like grapes, apples, or carrot sticks on hand can help prevent snacking on junk food.

Salt & Sugar:

Use only as much salt or sugar as is needed to make food palatable. Gradually reduce the amount of salt and sugar added to food. As the taste buds heal, the natural flavors of fruits and vegetables will become more appealing.

Vinegar, Chilis, Irritating Spices, and Other Condiments:

Although condiments add wonderful flavor and variety to meals, they can be a hidden source of oil, sugar, and sodium. Becoming a label reader can help you find and eliminate excess amounts of these health-sabotaging substances from your diet.

Beverages:

Drink two glasses of water before breakfast to start the digestive tract working. At least eight glasses of water are necessary per day for keeping the body functioning well.

Alcohol:

Cancer and other disease conditions plus many other societal problems are associated with alcohol use. Limiting alcohol is good, but eliminating it all together is better.

Bedtime:

Our bodies repair themselves best in the hours of sleep before midnight. Aim for no later than a 10:00 PM bedtime.

Note:

Weight goals should determine the calorie concentration of food choices.

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Dr. Carney, From a health perspective only, how do you address the evidence from the Adventist 2 study, that pescatarians lived longer than vegans from a patient who wants to know why they should not eat fish up to 1 serving a day. Since so many WFPB doctors advocate the best strategy is to just eat whole plants, how do we address the finding about pescatarians? Yes, fish is often polluted, but this didn't appear to affect these 7th Day Adventists over the vegans...

 
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Hello Denise,

Dr. Carney and I were just talking about this. We are actually a part of the Adventist Health Study and are aware that the vegan category is broad and includes, but does not differentiate, people who are wfpb, oil free wfpb, or vegan with oil and high fat processed foods.

Our belief is that the pescatarians (who may be mostly Asians from the pacific rim where California is located) might probably be consistently eating a lot more vegetables than the majority of the vegans.

It also may uncover in time that oil might possibly be more harmful than the fish.

We would like to know how much fish and how much oil is being eaten and how much processed foods. (Our guess is that the amount of fish constituted far fewer calories in the pescatarians than the oil and processed foods were for the vegan group.)

Another possible variable is that many people do not become vegan untl they are older or have had a health crisis. Thus the vegan group may have an older average age or be a sicker cohort than the pescatarian group.

Anyhow, we need to keep our eyes and ears open for this study and remember that this study is still ongoing and will hopefully differentiate in the...

Hello Denise,

Dr. Carney and I were just talking about this. We are actually a part of the Adventist Health Study and are aware that the vegan category is broad and includes, but does not differentiate, people who are wfpb, oil free wfpb, or vegan with oil and high fat processed foods.

Our belief is that the pescatarians (who may be mostly Asians from the pacific rim where California is located) might probably be consistently eating a lot more vegetables than the majority of the vegans.

It also may uncover in time that oil might possibly be more harmful than the fish.

We would like to know how much fish and how much oil is being eaten and how much processed foods. (Our guess is that the amount of fish constituted far fewer calories in the pescatarians than the oil and processed foods were for the vegan group.)

Another possible variable is that many people do not become vegan untl they are older or have had a health crisis. Thus the vegan group may have an older average age or be a sicker cohort than the pescatarian group.

Anyhow, we need to keep our eyes and ears open for this study and remember that this study is still ongoing and will hopefully differentiate in the future between the various vegan lifestyles.

Sean and Dr. Carney

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Sean and Dr. Carney,

A great, insightful response. I knew you'd have some analysis for me. All important questions about the vegan group. Yes, quite possibly all the vegans don't eat like you both. Thanks!

 
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Hi Denise,

I would like to add that out of all the many vegans that I know, very few are dedicated to healthy eating. A large population of vegans are vegan for animal rights concerns and not for health. Most vegans that are vegan for health, seem to think that "a little bit (of something unhealthy) won't matter". My question is: what is "a little bit"? I see health oriented vegans often eating oil, high fats, heavily processed foods and even foods that are not entirely vegan. Many health oriented vegans still eat (what I believe to be unhealthy) foods they believe are healthy because they are advertised to be healthy; following advertising firm created terms like, "heart healthy".

I would like to think that when connected to religion, the dedication would be a matter of belief. I have found that belief is a very powerful driving force, far more powerful than knowledge or designated supposed to's.

I have also learned to be careful about "studies". In my career field of electronics design, studies are a routine basic element of design development. However, these studies are performed by people and people are inherently biased. It's not a choice. With that, In design...

Hi Denise,

I would like to add that out of all the many vegans that I know, very few are dedicated to healthy eating. A large population of vegans are vegan for animal rights concerns and not for health. Most vegans that are vegan for health, seem to think that "a little bit (of something unhealthy) won't matter". My question is: what is "a little bit"? I see health oriented vegans often eating oil, high fats, heavily processed foods and even foods that are not entirely vegan. Many health oriented vegans still eat (what I believe to be unhealthy) foods they believe are healthy because they are advertised to be healthy; following advertising firm created terms like, "heart healthy".

I would like to think that when connected to religion, the dedication would be a matter of belief. I have found that belief is a very powerful driving force, far more powerful than knowledge or designated supposed to's.

I have also learned to be careful about "studies". In my career field of electronics design, studies are a routine basic element of design development. However, these studies are performed by people and people are inherently biased. It's not a choice. With that, In design engineering; testing is a required element of the study to learn what is real. In that testing, however, all variables must be accounted for and as many removed as possible, because all variables influence the result. This makes me untrusting of any study with data derived from a survey(s).

Just my two cents,
Ken

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Ken, I love your well thought out response. :-)
Sean

 
This comment was minimized by the moderator on the site

Ken, I totally agree with you. I probably know more junk food vegans than WFPB eaters.

 
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