Tuesday, 5 June 2012

Say Goodbye To Wheat

The book "Wheat Belly" by William Davis, MD is available at Costco for less than ten dollars. Here's an excerpt from the book, pages 210-211, but if you want more info you should get the book and find his blog online.

The Wheat Belly Nutritional Approach for Optimal Health

Most adults are a metabolic mess created, in large part, by excessive carbohydrate consumption. Eliminating the worst carbohydrate sources of all, wheat, fixes much of the problem. However, there are other carbohydrate problem sources that, if full control over metabolic distortions and weight is desired, should also be minimized or eliminated. Here's a summary.

Consume in unlimited quantities

  • Vegetables (except potatoes and corn) - including mushrooms, herbs, squash
  • Raw nuts and seeds - almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias, peanuts (boiled or dry roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals
  • Oils - extra-virgin olive, avocado, walnut, coconut, cocoa butter, flax-seed, macadamia, sesame
  • Meats and eggs - preferably free-range and organic chicken, turkey, beef, pork, buffalo, ostrich, wild game, fish, shellfish, eggs (including yolks)
  • Cheese
  • Non-sugary condiments - mustards, horseradish, tapenades, salsa, mayonnaise, vinegars (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces (make sure no wheat in ingredients though as I have found there is wheat in some brands)
  • Others: flaxseed (ground), avocados, olives, coconut, spices, cocoa (unsweetened) or cocao

Consume in limited quantities

  • Non-cheese dairy - milk, cottage cheese, yogurt, butter
  • Fruit - Berries are the best: blueberries, raspberries, blackberries, strawberries, cranberries, and cherries. Be careful of the most sugary fruits, including pineapple, papaya, mango, and banana. Avoid dried fruit, especially figs and dates, due to the excessive sugar content.
  • Whole corn (not to be confused with cornmeal or cornstarch, which should be avoided)
  • Fruit juices
  • Nonwheat, nongluten grains - quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (brown and white), oats, wild rice
  • Legumes - black beans, kidney beans, butter beans, Spanish beans, lima beans; lentils; chickpeas; potatoes (white and red), yams, sweet potatoes
  • Soy products - tofu, tempeh, miso, natto; edamame, soybeans

Consume rarely or never

  • Wheat products - wheat-based breads, pasta, noodles, cookies, cakes, pies, cupcakes, breakfast cereals, pancakes, waffles, pita, couscous; rye, bulgar, triticale, kamut, barley
  • Unhealthy oils - fried, hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soybean)
  • Gluten-free foods - specifically those made with cornstarch, rice starch, potato starch, or tapioca starch
  • Dried fruit - figs, dates, prunes, raisins, cranberries
  • Fried foods
  • Sugary snacks - candies, ice cream, sherbet, fruit roll-ups, craisins, energy bars
  • Sugary fructose-rich sweeteners - agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose
  • Sugary condiments - jellies, jams, preserves, ketchup (if contains sucrose or high-fructose corn syrup), chutney

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