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THE OBESITY CODE COOKBOOK

flour is still highly processed in a modern flour mill. Traditional stone-

mill ground flour is preferable. The ultrafine particles produced by

modern milling techniques ensure rapid absorption of flour, even whole

wheat flour, by the intestine, which increases the insulin effect.

Carbohydrates should be enjoyed in their natural, whole, unpro-

cessed form. Many traditional diets built around carbohydrates cause

neither poor health nor obesity. Remember: The toxicity in much West-

ern food stems from the processing rather than the food itself. The

carbohydrates in Western diets are heavily skewed toward refined grains

and are thus highly obesogenic. Many unprocessed, unrefined vegeta-

bles, even root vegetables, are healthy carbohydrate-containing foods

that have a relatively 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