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the blood causing sudden fluctuations of glycemia.

      This results in dangerous peaks and the consequent collapses of energy, causing weakness, hunger, a longing for sugar and coffee, which in the long run causes weight gain and for whom is predisposed, diabetes.

      Sugar is quintessentially a simple carbohydrate; it is easily and quickly digested, creating the above mentioned fluctuations.

      Bread and pasta, which we regularly consume, are also derived from white flour.

      We include in the same category biscuits, sweets and sugary drinks, that should not be consumed too often.

      In addition, having lost all the valuable nutrients in the refining process, pasta is less filling and we then tend to eat a lot more of white pasta than wholemeal pasta, consequently gaining weight.

      For this reason diets that avoid carbohydrates and prefer proteins are fashionable at the moment, but this is a big mistake because as we will see in the chapter on proteins, an excess of simple carbohydrates causes weight gain and in the long run problems with the liver and kidney.

      As with all things one has to make compromises.

      Be careful also with caffeine and tobacco; they also cause glycemic fluctuations.

      To sum up; the refining process that foods are subjected to causes a loss in their nutritional value.

      Challenge °2

      As we have learnt, most of the food we consume is a result of a lengthy process of refinery which makes it more tasty but decreases the nutritional value, so we risk not only in failing to maintain our ideal weight, but also, even worse, developing problems with our health.

      The first challenge consists of substituting, every so often, the foods which we are used to eating with wholemeal foods such as bread and pasta.

      At first we might not like them, as we are accustomed to a more delicate flavour, but it is just a question of developing new habits.

      So consider opting for whole wheat bread and pasta, or variants like kamut pasta or spelt, or something new we want to try. We can also try to substitute every now and again rice salad with grains of spelt, millet, oats or amaranth and experiment with new varieties and new flavours that are beneficial to our organism.

Chapter 3

      Protein (what are they and what do they do?)

      Protein structures

      Vegetable protein

      Animal protein

      Today's farming

      Meat

      Milk

      Eggs

      Fish

      Becoming a vegetarian

      Challenge n°3

      â€œThe extreme aversion that some adults and many children show towards meat of any type is attributed to Fitch and an atavistic tendency, namely a primitive survival instinct from our prehistoric ancestors who did not eat meat”

      John Harvey Kellog

      Protein

      Proteins are the structural elements of living organs, meaning that they are the materials that make up cells; they are in fact composed of protein muscle and some of our organs.

      Every day the proteins that we ingest are used to reconstruct our cells, produce hormones and antibodies, but, contrary to what we are used to thinking, the nutritional basic need of man is limited when it comes to protein. Protein, in fact, should make up only 10-15% of our daily food intake because it can influence our health and how we age.

      The fact is, if an excess of carbohydrate is turned into fat, the protein does not get stored; whatever there is in excess gets expelled, forcing the liver and kidneys to work hard: In the long run, this tires them out and damages them, leading to illness and problems of various types.

      For this reason an excessive consumption of protein is destructive, and in addition certain types of protein from animal sources are more acidic and difficult to digest.

      For this reason acidification makes us more tired, with inflammation and an increase in free radicals, which are substances to be found in food that can cause various types of illnesses, early ageing and baldness (we will talk about this in our final paragraph).

      It is scientifically proven that our needed daily intake is very limited and that it is more than sufficient to take 0,75 gr of proteins for every kg of body mass; so if we weigh 75kg, our daily protein need is about 56 gr of proteins.

      In conclusion, therefore, we can say that it is not the lack of proteins that is a problem but the opposite - an excess of them.

      Protein structures

      Proteins are molecules made up of chains of amino acids, of which there are twenty in total. Eleven of these are not that fundamental to our body because our body produces some on its own, while the other nine are essential because we can only get them through food (two in reality are semi-essential because they are only important during our growing phase).

      Proteins are divided into animal protein and vegetable protein.

      Animal protein contains all the essential amino acids while the vegetable ones, although containing all of the twenty, can have little or few of the essential elements.

      For this reason meat has always been considered as providing a complete source of protein.

      The essential amino acids present in cereals and dry fruit complement themselves with the amino acids present in pulses; therefore, their complete characteristic is calculated on the basis of our daily intake and not on a single meal. The problem, however, does not exist for vegetarians that follow a balanced diet (in addition spelt and quinoa contain all the essential amino acids and if we eat pasta and beans, for example, we would have a dish with all the amino acids required.)

      Recent studies, moreover, indicate that glutenin (a protein present in cereal seeds) contains all the essential amino acids as are present in animal protein. It goes without saying that the myth of complete or incomplete protein no longer exists.

      Vegetable proteins

      As we have just seen, proteins from vegetable origins present in pulses (beans, peas, chickpeas, lentils, soya, broad beans) can be considered incomplete, missing of one or more of the essential amino acids, but as we have just mentioned the magic aspect of nature is that they complete themselves with dry fruit proteins and cereals giving us a guaranteed necessary daily protein dosage.

      The most difficult part to digest in pulses is their skin, the dry ones need to be soaked (between 8 to 10 hours) then cooked for a long time to make them soft and more digestible.

      Adding carrots, celery, onions and alba kombu during cooking makes it all the more digestible.

      Spices also come to the rescue; ginger, for example, aids digestion, while oregano and basil help to avoid feeling bloated.

      Dried fruit and seeds are also a good source of proteins.

      So, if we choose to follow a vegetarian diet there are fundamental foods to include in our alimentary regime.

      Lentils are certainly the pulses that contain the least fat, peas provide energy and are perfect for sporty types, beans are rich in fibre, chickpeas are rich in minerals and broad beans full of antioxidants.

      Soya bean on the other hand is the pulse with the highest protein value and it comes into use for a wide variety of dishes in vegetarian cooking, being in the form of milk, yoghurt, burgers and cutlets. Let's not fall into the trap of exaggeration; we must always vary our food. If we drink soya milk followed by soya yoghurt, later on a soya cutlet and finish with a soya dessert we are more or less eating the same food but in different

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