A Sample Meal: Salmon and Mashed Sweet Potato

Marla is having trouble visualizing a 70% fat meal, and asked for a sample meal plan. I don’t have meal plans at the ready, but I do have some random food pictures, and this one shows a typical meal at our home. Click to enlarge:

The meal is salmon, vegetables (spinach, bell pepper, onion, carrot, and lemon slices), and mashed sweet potatoes. The salmon and vegetables were baked together with butter, because that’s an easy way to make vegetables. The sweet potatoes were mashed with butter and coconut oil.

Overall this meal is light in carbs: this is a reasonable amount of meat for a meal (we tend to the low protein side of the diet), but has only about 100 carb calories, so lower in starch than we like. But it is at least 70% fat, probably closer to 80% fat, in terms of calories. So it gives a reasonable idea what our meals look like.

Everything You Might Want to Know About the Potato

The best diet-and-health blog on the Web may be Stephan Guyenet’s Whole Health Source. Those who have read the footnotes of our book may have noticed that he’s our most cited blogger.

Stephan has done a series of posts on the potato, one of our “safe starches” and recommended foods. His latest and final installment has some neat information. His whole post deserves reading, but I want to highlight two points here.

Yes, Potatoes are a Safe Starch

Diseases like obesity and diabetes are primarily caused by toxic foods. Diabetes and obesity became common after vegetable oil and fructose consumption soared in the 1970s – not surprisingly, since omega-6 fats and sugar are extremely effective at inducing these diseases in laboratory animals.

Diabetes and obesity rates may serve as rough indicators of the toxicity of a people’s staple foods.

It is good to see, therefore, that potato-eating cultures have very low rates of diabetes and obesity. Here is Stephan’s graph comparing diabetes rates among the Aymara, an Andean potato-dependent tribe, and Americans:

Stephan notes that the Irish were considered a healthy and attractive people during the period when they obtained 87% of calories from the potato, and quotes Adam Smith’s remark that potatoes were “peculiarly suitable to the health of the human constitution.”

At this blog, we never disagree with Adam Smith.

Potatoes provide adequate protein

Stephan cites a curious study in which a Dr. M. Hindhede kept three men on a potatoes-and-margarine diet for a full year and required them to do increasingly arduous labor. After a year of this potato-and-fat diet, the men emerged well-muscled:

In his book, Dr. Hindhede shows a photograph of Mr. Madsen taken on December 21st, 1912, after he had lived for almost a year entirely on potatoes. This photograph shows a strong, solid, athletic-looking figure, all of whose muscles are well-developed, and without excess fat. …Hindhede had him examined by five physicians, including a diagnostician, a specialist in gastric and intestinal diseases, an X-ray specialist, and a blood specialist. They all pronounced him to be in a state of perfect health.

About 10% of the calories in potato are from protein, and since the margarine may have accounted for 50% of calories and was protein-free, the men’s protein intake was around 5% of calories. The experiment is consistent with our view that protein intake of 200 calories per day is sufficient to maintain excellent health and build muscle.

Conclusion

Visit Stephan’s blog for all the details about this excellent safe starch, including his concluding safety tips.

Do bananas cure hiccups?

Seems to work in baby porcupines:

Away at Work

Those of you who have explored my other sites know that I have a strategy-and-entrepreneurship consulting shop, Evoconomics.

As part of that “day job” I serve as an advisor to Giga Omni Media, Inc., an innovative company based California. If you are in the technology industry, check out their blogs, events, and research product, GigaOm Pro.

I’m leaving early tomorrow for San Francisco to visit Giga and attend their mobile Web conference, Mobilize. I may not respond to comments or emails until after the trip. I’ll be back on Saturday and you can expect the next blog post on Sunday or Monday.

UPDATE: For those who have bought the book while I’ve been away — first, thank you very much! I normally send a thank you email immediately upon purchase, with our promise to send every buyer a free copy of the final version. I will send those emails on Saturday when I am back. Please know that your purchases are appreciated, and that we will send every buyer a free copy of the final version.