No Oil Vegan Diet

I follow John McDougall’s nutritional guidelines which emphasize a low-fat, high carbohydrate, whole foods, plant-based diet. This diet has developed over three decades to reverse many chronic diseases, maintain a healthy weight, and promote lasting health. While McDougall avoids the term “vegan” to emphasize the science and research based health applications, I do not. Like many vegans and vegetarians I am very concerned about the other two aspects: animal welfare and environmental issues related to animal agriculture.

The principles by which I eat:

No meat (red, white, fish, shellfish etc.)

No dairy (milk, butter, cream, yogurt, cheese, ice cream etc.)

No eggs (chicken, quail, ostrich, etc.)

No oil (canola, olive, flax, coconut etc. ONE exception, occasional toasted sesame oil as an Asian seasoning)

Limited flour products (bread, pasta, etc.)

Limited nuts and seeds (about 102 oz. a day, usually flax or chia)

Limited whole, high fat plant foods (olives, avocados, coconut)

In practice, the diet is best represented by McDougall’s mantra:

A starch based diet with the addition of fruits and vegetables.

The diet is founded on whole foods starches like rice, potatoes, oats, corn, and beans served with whatever fruits and green and yellow vegetables are preferred. It is based on the traditional diets that have sustained humans for thousands of years. examples include the corn and beans of the Americas, rice and vegetables in Asia, wheat and lentils in India and the Middle East, or sweet potatoes in the Pacific.

It may seem restrictive, but it really leaves a lot of possibilities, and I never grow tired of eating this way. The foundation of starch truly is “comfort food” as McDougall like to say.


The McDougall Plan

The McDougall Program 

The McDougall Program for Maximum Weight Loss.

The Starch Solution (forthcoming, May 2012) (all the principles explained briefly for free)