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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