Natural Cures For Dummies. Joe Kraynak

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      ✔ Cereals and pastas: Too much carbohydrate spikes your glucose and insulin levels and triggers inflammation. For that reason, I don’t advocate eating cereals and pasta routinely, but when you do have them, look for non-wheat varieties with a relatively high protein-to-carbohydrate ratio. Here’s a list of acceptable cereals and pastas: Cream of Rice, oats (labeled “gluten-free” and processed in a wheat-free factory), puffed rice, puffed millet, quinoa flakes, rice pasta, 100 percent buckwheat noodles, and rice crackers.

      ✔ Breads: Even whole-grain, wheat-free, gluten-free breads are high in simple carbohydrates that spike blood glucose and insulin levels and have the potential to trigger inflammation. If you must eat bread, go gluten-free and look for breads stored in the freezer at the health food store or in the health food section of your grocery store, because these loaves are less likely to contain preservatives.

      ✔ Flour: If you do any baking, the good news is that you have plenty of options when it comes to choosing wheat-free, gluten-free flour, including amaranth, arrowroot, brown rice, chick pea (garbanzo bean), millet, potato, quinoa, sorghum, tapioca, teff, and white rice.