The Obesity Code Cookbook. Jason Fung

sugar, especially when you don’t make

      them yourself at home.

      What about alcohol? Alcohol is made from the fermentation of sug-

      ars and starches from various sources. Yeasts eat the sugars and convert

      them to alcohol. Moderate consumption of red wine does not raise

      insulin or impair insulin sensitivity, and therefore may be enjoyed occa-

      sionally. Up to two glasses a day (4 ounces/175 milliliters per glass) is not

      associated with major weight gain and may improve insulin sensitivity.

      But trendy alcoholic drinks such as “hard” lemonade, flavored wine cool-

      ers, cider, beer, and traditional liqueurs and cocktails are often loaded

      with syrups and other sweet flavorings and can add significant amounts

      of sugar to your diet.

      What is left to drink? The best drink is really just plain or sparkling

      water. Slices of lemon, lime, or orange are a refreshing addition. Infusing

      ( 24 )

      THE OBESITY CODE COOKBOOK

      water by adding fruits (e.g., strawberries), herbs (e.g., mint), or vegetables

      (e.g., cucumber) and leaving it overnight is a great way to give it some

      flavor. Use these infused waters with a home carbonation machine like

      a SodaStream to make your own flavored sparkling water for pennies a

      glass. Several other drinks are also delicious and do not raise insulin

      (see below).

      COffee

      Due to its high caffeine content, coffee is sometimes considered

      unhealthy. However, recent research has come to the opposite conclusion,

      perhaps because coffee is a major source of antioxidants, magnesium,

      lignans, and chlorogenic acid. Coffee, even the decaffeinated version,

      appears to protect against type 2 diabetes. In a 2009 review, every

      daily cup of coffee lowered the risk of diabetes by 7 percent—even up

      to six cups per day (for a reduced risk of 42 percent). Coffee may guard

      against Alzheimer’s disease and Parkinson’s disease, as well as liver cir-

      rhosis and liver cancer. While these correlation studies are suggestive,

      they are not proof of benefit. However, they do suggest that coffee may

      not be as harmful as we had imagined. (But remember to skip the sugar!)

      tea

      After water, tea is the most popular beverage in the world. Black tea is

      the most common variety, accounting for almost 75 percent of global tea

      consumption. The harvested leaves are fully fermented, giving the tea its

      characteristic black color. Black tea tends to be higher in caffeine than

      other varieties. Oolong tea is semi-fermented, meaning that it under-

      goes a shorter period of fermentation. Green tea is unfermented. Instead,

      the freshly harvested leaves are immediately steamed to stop fermenta-

      tion, giving green tea a much more delicate and floral taste. Green tea is

      naturally much lower in caffeine than coffee, making this drink ideal for

      those who are sensitive to caffeine’s stimulant effects.

      Polyphenols in green tea may boost metabolism, which can

      improve fat burning. Furthermore, drinking green tea has been linked

      ( 25 )

      introduction

      to increased fat oxidation during exercise, increased resting energy

      expenditure, and a lower risk of various types of cancer. Green tea is

      a particularly rich source of catechins, which are believed to protect

      against metabolic diseases. Brewing green tea does destroy some of its

      healthful catechins, so another good option is to use tea crystals (I like

      Pique tea crystals, which use cold-brew crystallization to increase the

      catechin content).

      Herbal teas are infusions of herbs, spices, or other plant matter in hot

      water. These are not true teas since they do not contain tea leaves. Never-

      theless, they make excellent drinks without added sugars.

      BOne BrOth

      Virtually every culture’s culinary traditions include nutritious and deli-

      cious bone broth—bones simmered with vegetables, herbs, and spices for

      flavoring. The long simmering time (four to forty-eight hours) releases

      most of the bones’ minerals, gelatin, and nutrients. The addition of a

      small amount of vinegar during cooking helps leach some of the stored

      minerals. Bone broths are very high in amino acids such as proline, argi-

      nine, and glycine, as well as minerals such as calcium, magnesium, and

      phosphorus.

      Step 2: Reduce your consumption of refined grains

      Refined grains such as white flour stimulate insulin to a greater degree

      than virtually any other food. If you reduce your consumption of flour

      and refined grains, you will substantially improve your weight-loss

      potential. White flour, being nutritionally bankrupt, can be safely

      reduced or even eliminated from your diet. Enriched white flours have

      had all their nutrients stripped out during processing and added back

      later for a veneer of healthiness.

      Whole wheat and whole-grain grains and flours are a minimal

      improvement over white flour because they contain more vitamins and

      fiber, which help protect against insulin spikes. However, whole-grain

      ( 26 )

      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