The Obesity Code Cookbook. Jason Fung

processed foods that use

      added sugars, such as candy, are virtually 100 percent sugar.

      Sugars are often added to foods during processing or cooking, which

      presents dieters with several potential pitfalls. First, sugar may be added

      in unlimited amounts. Second, sugar may be present in processed food

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      in much higher concentrations than in natural foods. Third, sugar may

      be ingested by itself, which may cause people to overeat sugary treats, as

      there is nothing else within the food to make you feel full. There is often

      no dietary fiber to help offset the harmful effects. For example, you can

      eat the sugar contained in five apples (10 g per 100 g apple) relatively

      easily, but eating five apples is not so easy. Natural foods activate natural

      satiety mechanisms that prevent overconsumption, whereas processed

      foods with added sugars may not.

      Read the labels on the foods you buy. Almost ubiquitous in refined

      and processed foods, sugar is not always labeled as such. Other names

      for it include sucrose, glucose, fructose, maltose, dextrose, molasses,

      hydrolyzed starch, honey, invert sugar, cane sugar, glucose-fructose,

      high-fructose corn syrup, brown sugar, corn sweetener, rice/corn/cane/

      maple/malt/golden/palm syrup, and agave nectar. These aliases attempt

      to conceal the presence of large amounts of added sugars. A popular trick

      is to use several of these pseudonyms on the food’s label so “sugar” isn’t

      listed as the first ingredient.

      So, what can you do about dessert? The best desserts are fresh sea-

      sonal fruits, preferably locally grown. A bowl of berries or cherries with

      whipped cream is a delicious way to end a meal. Alternatively, a small

      plate of nuts and cheeses also makes for a very satisfying end to a meal,

      without the burden of added sugars. Most nuts are full of healthful

      monounsaturated fats, have little or no carbohydrates, and are high in

      fiber, which increases their potential health benefits. Many studies show

      an association between increased nut consumption and better health,

      including reduced risk of heart disease and diabetes. But as with any

      food, moderation is the key to health.

      Dark chocolate with more than 70 percent cocoa, also in moderation,

      is a surprisingly healthy treat. The chocolate itself is made from cocoa

      beans and does not naturally contain sugar. (However, most milk choc-

      olate does contain large amounts of sugar and should be avoided.) Dark

      and semisweet chocolate contain less sugar than milk or white varieties.

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      THE OBESITY CODE COOKBOOK

      Dark chocolate also contains significant amounts of fiber and antiox-

      idants such as polyphenols and flavanols. Studies on dark-chocolate

      consumption indicate that it may help reduce blood pressure, insulin

      resistance, and risk of heart disease.

      Sugar, whether naturally occurring or added, is an occasional indul-

      gence. The key word here is occasional. It is not to be taken every day. And

      don’t replace sugar with artificial sweeteners, as they raise insulin as

      much as sugar does and are equally prone to causing obesity.

      Make smart choices at every meal and skip the snacks altogether. And

      beware of breakfast foods. They are frequently little more than sugar in

      disguise, often mixed with vast quantities of highly processed carbo-

      hydrates. Breakfast cereals, particularly those that target children, are

      among the worst offenders. A simple rule to follow is this: Don’t eat

      sugared breakfast cereal or snacks, like “breakfast” cookies and “energy”

      bars, made from it. If you must, eat cereals containing less than 1 tea-

      spoon (4 grams) of sugar per serving. Traditional and Greek yogurts are

      nutritious foods. However, commercial yogurts are often made with

      large amounts of added sugars. A serving of commercial sweetened fruit

      yogurt can contain almost 8 teaspoons (31 grams) of sugar. Instead, try

      healthier alternatives such as oatmeal or eggs.

      Oatmeal

      Oatmeal is a traditional and healthy breakfast food. Whole oats and

      steel-cut oats are a good choice, although they require long cooking

      times to break down the significant amounts of fiber they contain. Avoid

      instant oatmeal, which is heavily processed and refined. Many instant

      oatmeals are flavored artificially and contain large amounts of sugar.

      eggs

      A natural whole food, previously shunned due to cholesterol concerns,

      eggs can be enjoyed in a variety of ways. Egg whites are high in protein,

      and yolks contain many vitamins and minerals, including choline and

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      selenium. Eggs are particularly good sources of lutein and zeaxanthin,

      antioxidants that may help protect against eye problems such as macu-

      lar degeneration and cataracts. The cholesterol in eggs may change the

      cholesterol particles in your blood to the larger, less harmful particles.

      Indeed, large epidemiological studies have failed to link increased egg

      consumption to increased heart disease. Most of all, eat eggs because

      they are delicious, whole, unprocessed foods.

      IF You are not hungry for breakfast, it’s perfectly acceptable to break

      your fast at noon with a healthy lunch. But there’s nothing inherently

      wrong with eating breakfast either. Remember, eat whole, unprocessed

      foods at all meals and skip the snacks. And if you don’t have time to eat?

      Then don’t eat, but don’t reach for a sugar-sweetened drink instead.

      The sugar-sweetened drink is one of the leading sources of added

      sugars in the North American diet. This includes all soda pop, sugar-

      sweetened teas, fruit juice, fruit punch, vitamin water, smoothies, shakes,

      lemonade, chocolate or other flavored milks, iced coffee drinks, and

      energy drinks. Hot drinks such as hot chocolate, mochaccino, and coffee

      and tea can