The Obesity Code Cookbook. Jason Fung

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СКАЧАТЬ natural whole food, previously shunned due to cholesterol concerns,

      eggs can be enjoyed in a variety of ways. Egg whites are high in protein,

      and yolks contain many vitamins and minerals, including choline and

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      selenium. Eggs are particularly good sources of lutein and zeaxanthin,

      antioxidants that may help protect against eye problems such as macu-

      lar degeneration and cataracts. The cholesterol in eggs may change the

      cholesterol particles in your blood to the larger, less harmful particles.

      Indeed, large epidemiological studies have failed to link increased egg

      consumption to increased heart disease. Most of all, eat eggs because

      they are delicious, whole, unprocessed foods.

      IF You are not hungry for breakfast, it’s perfectly acceptable to break

      your fast at noon with a healthy lunch. But there’s nothing inherently

      wrong with eating breakfast either. Remember, eat whole, unprocessed

      foods at all meals and skip the snacks. And if you don’t have time to eat?

      Then don’t eat, but don’t reach for a sugar-sweetened drink instead.

      The sugar-sweetened drink is one of the leading sources of added

      sugars in the North American diet. This includes all soda pop, sugar-

      sweetened teas, fruit juice, fruit punch, vitamin water, smoothies, shakes,

      lemonade, chocolate or other flavored milks, iced coffee drinks, and

      energy drinks. Hot drinks such as hot chocolate, mochaccino, and coffee

      and tea can also be laden with sugar, especially when you don’t make

      them yourself at home.

      What about alcohol? Alcohol is made from the fermentation of sug-

      ars and starches from various sources. Yeasts eat the sugars and convert

      them to alcohol. Moderate consumption of red wine does not raise

      insulin or impair insulin sensitivity, and therefore may be enjoyed occa-

      sionally. Up to two glasses a day (4 ounces/175 milliliters per glass) is not

      associated with major weight gain and may improve insulin sensitivity.

      But trendy alcoholic drinks such as “hard” lemonade, flavored wine cool-

      ers, cider, beer, and traditional liqueurs and cocktails are often loaded

      with syrups and other sweet flavorings and can add significant amounts

      of sugar to your diet.

      What is left to drink? The best drink is really just plain or sparkling

      water. Slices of lemon, lime, or orange are a refreshing addition. Infusing

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      THE OBESITY CODE COOKBOOK

      water by adding fruits (e.g., strawberries), herbs (e.g., mint), or vegetables

      (e.g., cucumber) and leaving it overnight is a great way to give it some

      flavor. Use these infused waters with a home carbonation machine like

      a SodaStream to make your own flavored sparkling water for pennies a

      glass. Several other drinks are also delicious and do not raise insulin

      (see below).

      COffee

      Due to its high caffeine content, coffee is sometimes considered

      unhealthy. However, recent research has come to the opposite conclusion,

      perhaps because coffee is a major source of antioxidants, magnesium,

      lignans, and chlorogenic acid. Coffee, even the decaffeinated version,

      appears to protect against type 2 diabetes. In a 2009 review, every

      daily cup of coffee lowered the risk of diabetes by 7 percent—even up

      to six cups per day (for a reduced risk of 42 percent). Coffee may guard

      against Alzheimer’s disease and Parkinson’s disease, as well as liver cir-

      rhosis and liver cancer. While these correlation studies are suggestive,

      they are not proof of benefit. However, they do suggest that coffee may

      not be as harmful as we had imagined. (But remember to skip the sugar!)

      tea

      After water, tea is the most popular beverage in the world. Black tea is

      the most common variety, accounting for almost 75 percent of global tea

      consumption. The harvested leaves are fully fermented, giving the tea its

      characteristic black color. Black tea tends to be higher in caffeine than

      other varieties. Oolong tea is semi-fermented, meaning that it under-

      goes a shorter period of fermentation. Green tea is unfermented. Instead,

      the freshly harvested leaves are immediately steamed to stop fermenta-

      tion, giving green tea a much more delicate and floral taste. Green tea is

      naturally much lower in caffeine than coffee, making this drink ideal for

      those who are sensitive to caffeine’s stimulant effects.

      Polyphenols in green tea may boost metabolism, which can

      improve fat burning. Furthermore, drinking green tea has been linked

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      to increased fat oxidation during exercise, increased resting energy

      expenditure, and a lower risk of various types of cancer. Green tea is

      a particularly rich source of catechins, which are believed to protect

      against metabolic diseases. Brewing СКАЧАТЬ