The Starch Solution (58 page)

Peas

Rainbow Salad,
238

Split Pea Vegetable Soup,
268–69

Penne.
See
Pasta

Physicians Committee for Responsible Medicine (PCRM),
65–67

Plant-based diet, limitations of,
8

Plant foods

acid loads of,
112

balanced nutrition in,
101

bone health from,
114
,
118

key components of,
39
,
40
,
40

proteins in,
35
,
38
,
39
,
40
,
40
,
89
,
92
,
94–95
,
94–95
,
98–99
,
99

misconceptions about,
95–100
,
96

recommendations for eating,
67

underconsumption of,
70

Plants

calcium from,
105–6
,
107

starch in,
4

Population explosion,
71
,
76–77

Potatoes

as complete foods,
15

East-West Breakfast,
231

excluded from WIC-approved foods,
60

Hash Brown Potatoes,
227

Lentil-Potato Burgers,
252

mashed, as main course,
23

as Peruvian staple,
20

Potato Chowder,
267

Potato Enchiladas,
293

Potato Pancakes,
227–28

protein and amino acids in,
98–99

Slow-Cooked Pizza Potatoes,
309

Southwest Red Potatoes,
308

Tex-Mex Potatoes,
289

Vegetable Shepherd’s Pie,
291–92

Yukon Potato Salad,
232–33

Yukon Stuffed Peppers,
292

Poultry.
See
Animal foods

Processed foods, salt in,
176–77
,
176

Protein

amino acids in,
89
,
92
,
93–94
,
94–95

in animal foods,
35
,
38
,
39
,
39
,
40
,
99

misconceptions about,
92–93
,
100
,
101

consumption of

advertising influencing,
84

debates about,
83

fear of deficiency of, from starch-based diet,
100–101

overconsumption of,
70

in plant foods,
35
,
38
,
39
,
40
,
40
,
89
,
92
,
94–95
,
94–95
,
98–99
,
99

misconceptions about,
95–100
,
96

recommended daily requirement for,
88–89
,
89

early studies on,
85–88
,
92–94

toxic effects of,
41

R

Recipes,
xix
,
189
,
211
,
218
.
See also recipes listed under specific foods

Refrigerated foods, stocking,
198

Rheumatoid arthritis.
See
Inflammatory arthritis, spontaneous healing from

Rice

Artichoke Paella,
283

in Asian diet,
3
,
20
,
123

Caribbean Rice,
288–89

East-West Breakfast,
231

Fiesta Mexican Salad,
237–38

Rainbow Rice,
309–10

Rainbow Salad,
238

Thai Green Curry Rice,
284–85

S

Salads

buying ingredients for,
201

recipes for,
232–41

Salt.
See also
Sodium restriction

for adjusting to starch-based diet,
171–72
,
194

how to season foods with,
199
,
210

instinct to eat,
175–76
,
183

in processed foods,
176–77
,
176

recommended consumption of,
177

taste buds for,
171
,
172

value associated with,
173

Sauces,
178
,
189
,
194
.
See also
Dressings, sauces, and condiments

School lunches, USDA recommendations for,
59–60
,
60

Seasonings,
189
,
193–94
,
199
.
See also
Salt; Spices;
specific herbs

7-Day Sure-Start Plan,
x
,
xx
,
189

menu plan for,
211–13
,
217–18

preparing for,
207–11

Shelf-stable foods, for pantry,
197–98

Side dishes

recipes for,
305–10

for restaurant meals,
202

Smoking,
34–35
,
46–47
,
152
,
153

Snack foods, stocking,
200

Soba noodles.
See
Pasta

Sodium restriction

problems with,
172–75
,
183–84

for salt-sensitive people,
177–78

Soil depletion, myth of mineral deficiencies from,
156–57

Soups,
262–75

Sour cream

Tofu Sour Cream,
242

Soy foods

in Asian diet,
141

changing recommendations about,
144–45

fake,
134–35
,
140–41
,
142–44
,
144
,
210

healthiest choices of,
196
,
210
,
212

Soy protein isolates,
134–35
,
142–45
,
144

Spices,
184
,
193–94
,
199

Spinach

Baked Penne Florentine,
303–4

Spontaneous healing.
See
Healing, spontaneous

Spreads for wraps,
261

Starch(es).
See also
Starch-based diet; Starch Solution

affordability of,
61

benefits of,
14–16

composition of,
4
,
6–7

converted to body fat, myth about,
22
,
24–25

for detoxification,
43

in “Eat More Starch” Challenge,
24–25

examples of,
7
,
7
,
8
,
190

in healthy populations,
8
,
9
,
10
,
12
,
20

importance of, in human history,
3
,
7–8

in Mediterranean diet,
135

misconceptions about,
20
,
23

nonfood uses of,
13

in plan for maximum weight loss,
216

rarity of sickness from,
38

in
7
-Day Sure-Start Plan,
210
,
212

USDA Dietary Guidelines and,
59
,
60
,
61
,
63
,
64
,
65

Starch-based diet.
See also
Starch(es); Starch Solution; Vegan diet

benefits of,
ix
,
xv
,
xvii
,
xviii
,
xix
,
6
,
17
,
20
,
26
,
33
,
45
,
46
,
57
,
68
,
78
,
79
,
145–46
,
149
(see also
Star McDougallers; Success stories)

cost savings from,
203
,
205–6
,
205
,
206

ease of meal preparation with,
281

fear of protein deficiency from,
100–101

salt and sugar for adjusting to,
171–72
,
178–79
,
184
,
194

satiety from,
vii
,
8
,
15
,
21–22
,
139

simplicity of,
15

as solution to global problems,
17
,
69
,
77
,
78–79

studies on,
xvi–xvii

“Starchivores,” humans as,
8
,
12–14

Starch Solution,
vii
,
ix–x
,
xviii
.
See also
Starch(es); Starch-based diet; Vegan diet

alternatives to cooking for,
201–2

benefits of,
viii
,
ix
,
x
,
17
,
27
,
79
,
79
(see also
Star McDougallers; Success stories) cardinal rule of,
189