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introduction

black-eyed peas, and red kidney beans to dark brown chickpeas. Canned

beans are also great, but be sure to rinse them well before using them.

Step 3: Moderate your protein consumption

In contrast to refined grains, food sources of protein such as meats and

poultry, seafood, eggs, dairy products, nuts and seeds, and legumes can-

not and should not be eliminated from your diet. But it is not advisable

to eat a very high-protein diet, which is often overly reliant on egg

whites, very lean meats, or processed proteins such as shakes and sup-

plements. Instead, moderate the amount of protein in your diet to 20 to

30 percent of your total calories and aim for a variety of sources. Exces-

sively high-protein diets can lower insulin but are often expensive to

maintain and allow relatively few food choices.

Step 4: Increase your consumption of natural fats

Of the three major macronutrients (carbohydrates, proteins, and fats),

dietary fat is the least likely to stimulate insulin. Thus, dietary fat is not

inherently fattening but rather potentially protective. And it adds fla-

vor to any meal. The key is to strive for a higher proportion of natural

unprocessed fats, including olive oil, butter, coconut oil, beef tallow, and

leaf lard. Avoid highly processed vegetable oils, including nut and seed

oils, which are high in inflammatory omega 6 fatty acids and may have

detrimental health effects. Instead, stock up on a few of these flavorful

favorites.

Olive Oil

The Mediterranean diet, widely acknowledged as a healthy diet, is high

in oleic acid, one of the monounsaturated fats contained in olive oil.

There are different methods of extracting olive oil, and these differences

are reflected in the grading. To obtain the oil, ripe olive fruit is crushed

into a paste and then cold pressed. Extra virgin olive oil is extracted