The Obesity Code Cookbook. Jason Fung
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