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
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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
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introduction
and high in the monounsaturated fat oleic acid. Furthermore, it is very
high in both soluble and insoluble fiber.
Step 5: Increase your consumption of fiber and vinegar
Fiber can reduce the insulin-stimulating effects of carbohydrates, mak-
ing it one of the main protective factors against obesity. The average
North American diet falls far short of recommended daily intake lev-
els, however, because fiber is often removed during processing. Natural
whole foods such as fruits, berries, vegetables, whole grains, flax seeds,
chia seeds, beans, nuts, oatmeal, and pumpkin seeds provide ample fiber.
vinegar
Used in many traditional foods, vinegar—in any of its many forms—may
help reduce insulin spikes when eaten with high-carbohydrate foods.
For example, vinegar added to sushi rice reduces its glycemic index by
between 20 and 40 percent. Similarly, fish and chips are often eaten with
malt vinegar, and bread is often dipped in oil and vinegar. Try mixing
apple cider vinegar in some water for a very refreshing drink. Be careful
to avoid vinegars with added sugars.
What to eat to encourage weight loss:
1. Fewer added sugars
2. Fewer refined grains
3. Moderate levels of protein
4. More natural fats
5. More fiber and vinegar
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THE OBESITY CODE COOKBOOK
When TO eaT
The DIeT (What to Eat) addresses the first half of the problem, but
remember that long-term weight loss is a two-factor process. Two major
factors maintain our insulin at a high level. The first is the food we
choose to eat: what we eat and how much of it is fattening. When we
eat, insulin goes up and our body gets hormonal orders to store body fat.
But the total insulin effect on the body is not simply determined by how
high
