Читать книгу The Obesity Code Cookbook - Jason Fung - Страница 23
Оглавление( 22 )
THE OBESITY CODE COOKBOOK
Dark chocolate also contains significant amounts of fiber and antiox-
idants such as polyphenols and flavanols. Studies on dark-chocolate
consumption indicate that it may help reduce blood pressure, insulin
resistance, and risk of heart disease.
Sugar, whether naturally occurring or added, is an occasional indul-
gence. The key word here is occasional. It is not to be taken every day. And
don’t replace sugar with artificial sweeteners, as they raise insulin as
much as sugar does and are equally prone to causing obesity.
Make smart choices at every meal and skip the snacks altogether. And
beware of breakfast foods. They are frequently little more than sugar in
disguise, often mixed with vast quantities of highly processed carbo-
hydrates. Breakfast cereals, particularly those that target children, are
among the worst offenders. A simple rule to follow is this: Don’t eat
sugared breakfast cereal or snacks, like “breakfast” cookies and “energy”
bars, made from it. If you must, eat cereals containing less than 1 tea-
spoon (4 grams) of sugar per serving. Traditional and Greek yogurts are
nutritious foods. However, commercial yogurts are often made with
large amounts of added sugars. A serving of commercial sweetened fruit
yogurt can contain almost 8 teaspoons (31 grams) of sugar. Instead, try
healthier alternatives such as oatmeal or eggs.
Oatmeal
Oatmeal is a traditional and healthy breakfast food. Whole oats and
steel-cut oats are a good choice, although they require long cooking
times to break down the significant amounts of fiber they contain. Avoid
instant oatmeal, which is heavily processed and refined. Many instant
oatmeals are flavored artificially and contain large amounts of sugar.
eggs
A 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
