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THE OBESITY CODE COOKBOOK

using these mechanical means only and is certainly the best choice.

Other grades of olive oil rely on chemical methods and/or high heat to

extract the oil and neutralize bad tastes and should be avoided. Be aware

that “pure olive oil” often denotes these refined oils. Olive oil contains

large amounts of antioxidants, including polyphenols and oleocan-

thal, which has anti-inflammatory properties. It is purported to reduce

inflammation, lower cholesterol, decrease blood clotting, and reduce

blood pressure. Together, these potential properties may reduce the over-

all risk of cardiovascular disease, including heart attacks and strokes.

nuts

Prominent in the Mediterranean diet but long shunned for their high fat

content, nuts are now recognized as offering significant health benefits.

In addition to providing healthy fats, they are naturally high in fiber and

low in carbohydrates. They may be enjoyed raw or simply toasted, but

avoid those with added sugars, like honey-toasted nuts. Walnuts, in par-

ticular, are high in omega 3 fatty acids, which may be beneficial for heart

health. Nut milks without added sugars are also delicious.

full-fat dairy prOduCts

Milk, cream, yogurt, and cheese are delicious and can be enjoyed without

concern about fattening effects. A review of twenty-nine randomized

control trials showed neither a fat-gaining nor fat-reducing effect from

their consumption. Full-fat dairy is associated with a 62 percent lower

risk of type 2 diabetes. Choose whole-fat dairy products, and raw or

organic if you prefer. All milks, including sheep’s and goat’s milks, are

healthy.

avOCadOs

This fruit has been recently recognized as a very healthy and delicious

addition to any diet. High in vitamins and particularly high in potassium,

the avocado is unique among fruits for being very low in carbohydrates