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minor effect on insulin. Some great alternatives to

      refined grains are seeds and legumes.

      QuinOa

      Technically a seed but often used as a grain, quinoa has been referred to

      as “the mother of all grains.” It was grown originally by the Inca in South

      America but is now widely available in three varieties: red, white, and

      black. Quinoa is very high in fiber, protein, and vitamins. In addition, it

      has a low glycemic index and contains plenty of antioxidants, such as

      quercetin and kaempferol, that are believed to be anti-inflammatory.

      Chia seeds

      These ancient seeds are native to South and Central America and have

      been dated to the Aztecs and Mayans. Their name is derived from the

      ancient Mayan word for strength. Chia seeds, regardless of color, are high

      in fiber, vitamins, minerals, omega 3, proteins, and antioxidants.

      Beans

      Dried beans and peas are a versatile, fiber-rich carbohydrate staple of

      many traditional diets and an extremely good source of protein. They

      come in a wide range of colors, flavors, and textures, from green lentils to

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      introduction

      black-eyed peas, and red kidney beans to dark brown chickpeas. Canned

      beans are also great, but be sure to rinse them well before using them.

      Step 3: Moderate your protein consumption

      In contrast to refined grains, food sources of protein such as meats and

      poultry, seafood, eggs, dairy products, nuts and seeds, and legumes can-

      not and should not be eliminated from your diet. But it is not advisable

      to eat a very high-protein diet, which is often overly reliant on egg

      whites, very lean meats, or processed proteins such as shakes and sup-

      plements. Instead, moderate the amount of protein in your diet to 20 to

      30 percent of your total calories and aim for a variety of sources. Exces-

      sively high-protein diets can lower insulin but are often expensive to

      maintain and allow relatively few food choices.

      Step 4: Increase your consumption of natural fats

      Of the three major macronutrients (carbohydrates, proteins, and fats),

      dietary fat is the least likely to stimulate insulin. Thus, dietary fat is not

      inherently fattening but rather potentially protective. And it adds fla-

      vor to any meal. The key is to strive for a higher proportion of natural

      unprocessed fats, including olive oil, butter, coconut oil, beef tallow, and

      leaf lard. Avoid highly processed vegetable oils, including nut and seed

      oils, which are high in inflammatory omega 6 fatty acids and may have

      detrimental health effects. Instead, stock up on a few of these flavorful

      favorites.

      Olive Oil

      The Mediterranean diet, widely acknowledged as a healthy diet, is high

      in oleic acid, one of the monounsaturated fats contained in olive oil.

      There are different methods of extracting olive oil, and these differences

      are reflected in the grading. To obtain the oil, ripe olive fruit is crushed

      into a paste and then cold pressed. Extra virgin olive oil is extracted

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      THE OBESITY CODE COOKBOOK

      using these mechanical means only and is certainly the best choice.

      Other grades of olive oil rely on chemical methods and/or high heat to

      extract the oil and neutralize bad tastes and should be avoided. Be aware

      that “pure olive oil” often denotes these refined oils. Olive oil contains

      large amounts of antioxidants, including polyphenols and oleocan-

      thal, which has anti-inflammatory properties. It is purported to reduce

      inflammation, lower cholesterol, decrease blood clotting, and reduce

      blood pressure. Together, these potential properties may reduce the over-

      all risk of cardiovascular disease, including heart attacks and strokes.

      nuts

      Prominent in the Mediterranean diet but long shunned for their high fat

      content, nuts are now recognized as offering significant health benefits.

      In addition to providing healthy fats, they are naturally high in fiber and

      low in carbohydrates. They may be enjoyed raw or simply toasted, but

      avoid those with added sugars, like honey-toasted nuts. Walnuts, in par-

      ticular, are high in omega 3 fatty acids, which may be beneficial for heart

      health. Nut milks without added sugars are also delicious.

      full-fat dairy prOduCts

      Milk, cream, yogurt, and cheese are delicious and can be enjoyed without

      concern about fattening effects. A review of twenty-nine randomized

      control trials showed neither a fat-gaining nor fat-reducing effect from

      their consumption. Full-fat dairy is associated with a 62 percent lower

      risk of type 2 diabetes. Choose whole-fat dairy products, and raw or

      organic if you prefer. All milks, including sheep’s and goat’s milks, are

      healthy.

      avOCadOs

      This fruit has been recently recognized as a very healthy and delicious

      addition to any diet. High in vitamins and particularly high in potassium,

      the avocado is unique among fruits for being very low in carbohydrates

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      introduction

      and high in the monounsaturated fat oleic acid. Furthermore, it is very

      high in both soluble and insoluble fiber.

      Step 5: Increase your consumption of fiber and vinegar

      Fiber can reduce the insulin-stimulating effects of carbohydrates, mak-

      ing it one of the main protective factors against obesity. The average

      North American diet falls far short of recommended daily intake lev-

      els, however, because fiber is often removed during processing. Natural

      whole foods such as fruits, berries, vegetables, whole grains, flax seeds,

      chia seeds, beans, nuts, oatmeal, and pumpkin seeds provide ample fiber.

      vinegar

      Used in many traditional foods, vinegar—in any of its many forms—may

      help reduce insulin spikes when eaten with high-carbohydrate foods.

      For example, vinegar added to sushi

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