Potatoes offer every nutrient required to gain and sustain health. The humble spud is a powerhouse of perfectly balanced nutrition. Any type of white potato is loaded with energy yielding, starch-based polysaccharides. The potato has the perfect ratio of macro nutrients; complex carbohydrates, proteins and fat. The potato is loaded down with mega doses of micro-nutrients; vitamins, minerals, enzymes, amino acids, essential fatty acids. What’s more, the potato baked, boiled or roasted without fats leaves you feeling content and satisfied, not wanting for more.
When it comes to healing digestion issues, controlling blood sugar, eliminating hunger pangs, stopping the cravings, achieving and sustaining the perfect weight, it is hard to beat a resistant starch diet! Some of the most prominent authorities on the science of nutrition, gut health, and weight loss have recognized that a resistant starch diet is among the most effective ways to not only lose weight but promote maximum gut health that is the main cause for suffering with chronic disease.
The potato diet reduces all physical, mental and emotional stress when it comes to food; cost, convenience, nutritional requirements, satiety, while you reset your relationship with food, hunger, and sever all the false beliefs around what it takes to nourish the body to gain and maintain health.
Benefits of the Potato Diet
Excellent source of all required nutrients
Low in fat
Resistant starch polysaccharides
Restores insulin sensitivity
Controls blood sugar
Notes before you get started:
A baked Russet potato with the skin is low in sodium, high in potassium; four times what you find in a banana, is a good source of fiber, has no fat and no cholesterol. One baked, medium-size Russet potato (6.5 ounces raw, about 5 ounces after baking) only has 135 calories and has 3 to 4 grams of protein and 3 to 4 grams of dietary fiber. The potato is also a good source of vitamin C, vitamin B6, folic acid (folate), beta-carotene and iron. In 2004, the USDA ranked the Russet potato number 17 on a list of the top 20 sources of antioxidants–above plums, black beans, and Gala apples. Moreover, the Russet potato is relatively inexpensive so you can get tons of nutritional power for your dollar.
Don’t eat the potato if it has turned green or started to sprout. Potato plants create a glycoalkaloid, called solanine, that acts as a toxin which causes stomach pain and diarrhea. Cooking doesn’t tend to remove the toxin. Don’t doctor it up with fats. By adding two tablespoons of butter, you add 200 calories and 22 grams of fat. Three tablespoons of sour cream add 90 more calories and 9 grams of fat. Adding bacon and cheese adds over 300 calories and 15 grams of fat and you are not being a Vegan anymore. The other problem is serving size. We tend to order a huge baked potato to hold even more butter and sour cream, or a large order of French fries. When that happens, there’s little goodness going into your body.
Eat 2-5 pounds each day. Eat whenever hungry or if you just want to eat. Eat all types: russet, white, yellow, purple, jams and sweet, (have them cooked and ready to eat). Cooking suggestions: bake, steam, boil, or fry without any fats or oils added.
Russet – bake
White – red – steam or boil
Yellow – any method
Purple – any method
Yams or Sweet potatoes – baked, roasted or fried without any fats or oils added.
Seasoning Suggestions for Maximum Weight Loss:
Herbs, spices, salt, and pepper
Sauces should contain no animal products at all. No milk solids or powders, whey protein, no bacon bits, no cream, cheese, no eggs. Use organic plant-based soups, and milk type products like soy, rice, or oat milk.
Sauces made without fats; plant oils are fats: no coconut oil, no olive oil, no oils of any kind whatsoever. A cooked russet potato and a cup of cooked brown rice will thicken your gravies, dressings and dipping sauces.
No fatty plant foods at all. No avocados, nuts or seeds.
Maintenance Mode add-ons:
Alternatively, Vegan creamy cheese sauce
Gravy made from starch (mushroom is my favorite)
“The Starch Solution can help you to lose weight and feel and look better, and–with no extra effort–help to heal the world around you, reducing global warming and making our planet healthier and more sustainable for future generations. The only way to find out if a starch-based diet holds all these promises for you is to give it a try.”
~John A. McDougall, MD