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The Big Disadvantage of Fruits and Vegetables
(14.09.2020) back
Fruits and vegetables are healthy but they are not very calorie-dense
Fruits and vegetables are amazingly healthy sources of nutrients, but they do have one disadvantage: they don't provide a lot of calories
Potatoes provide valuable and healthy calories
Instead of eating animal-based or fatty foods, try to mainly get your calories from starches
To stay healthy for the long term, starchy plant-based foods should be the foundation of your diet
Starchy foods like rice, potatoes, beans and lentils are healthy and satisfying

Fruits and vegetables are generally considered to be healthy…and that is also completely correct. Nonetheless, there is one big disadvantage to getting most or all of one's nutrients from fruits and vegetables: You might not get enough calories, which commonly leads to intense hunger pangs. One might also feel weak and listless. There is a relatively simply and moreover very healthy solution.

Vegetables are incredibly healthy, but you would have to consume a massive amount of broccoli, spinach, salads and the like in order to provide your body with enough calories for its energy needs. No one could consume such a huge quantity of veg and fruit over the course of a normal day, so you'll need to find another way to get enough calories.

Three possible solutions…that are unfortunately not healthy

  1. Eat animal-based foods: meat, eggs, milk, dairy products, cheese, animal fat, processed meat, etc.
  2. Eat fatty foods that are not animal-based: plant-based oils, nuts, seeds, avocados, etc.
  3. A combination of the two above options, i.e. eating animal-based products and plant-based oils/nuts

For the most part, all three of the presented options are unhealthy. We recommend avoiding animal-based products as well as foods that are high in fat, or at least drastically minimising your consumption of such foods. Not to worry though – there is also another alternative, and it's completely healthy.

The health solution that includes fruits and vegetables

In addition to fruits and vegetables, the foundation of your diet should be starchy foods the are whole grain (minimally processed), brown rice, oats, quinoa, millet, barley, corn, beans, lentils, legumes, potatoes, sweet potatoes, squash, carrots, peas, yams, etc.

The magic word here is "starch". Starches are complex sugars (polysacharrides) found in plants. Plants store the starches that they produce in their roots, stems, leaves, seeds and fruits. In the winter starches serve as the energy reserve for plants, and in the spring they promote renewed growth. The human body converts the long-chain carbohydrates found in starches (complex sugars) into simple sugars via an enzyme that is called amylase and is found in the saliva and intestinal tract. Little by little, the simple sugars are released and enter the bloodstream via the small intestine. That’s how our cells are supplied with the energy they need.

The more complex the carbohydrate is, the more time is need for the body to convert it into a simple sugar, which makes the food you're eating more filling for longer. Naturally the complex carbohydrates that are contained in foods like whole grains, brown rice, beans or legumes are more healthy (due to their slower conversion into sugar) than simple carbohydrates like normally available sugar and foods made from white flour.

Our recommendation: Do not eat animal-based products, or minimize your consumption of such foods, and replace them with starchy foods that are rich in complex carbohydrates and are as unprocessed as possible (e.g. potatoes are better than pasta). Relax and eat enough of such foods so that you are free of any hunger feelings, and in fact feel very satisfied.

The results: healthy weight loss and lasting health

If you follow these recommendations, you will not only lose weight (that is to say if you are currently overweight) – you will also be doing something to prevent a number of diseases…and perhaps even reduce or eliminate health conditions that you currently have. Simply give it a try!

Source: Dr. John A. McDougall's book entitled The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! (2016). Dr. McDougall is leading expert and a practicing physician specialising in nutrition-based medicine. Thousands of patients in the US revere him as a health icon.


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