whole grains
Grains, as they are grown, are good. The more you eat, the less you die.
The problem is that most grain products in the store, like bread, cereals, and pasta and rice have all the good stuff taken out. What's that good stuff? Fiber. Fiber binds up the natural sugars in the grains so they are not released in one fell swoop into your system. When fiber is removed from processed grains, what is left is essentially sugar (think white bread, white rice, etc). The rapid release of this sugar from fiber-free grains is a primary cause of diabetes. When this sugar is coated with...even more sugar (think pop-tarts, rice krispy treats, snackwell cookies), obesity and diabetes are inevitable.
So how do you tell a good grain from a bad one? Divide grams of carbohydrate by grams of fiber. The lower the number, the better. Get good at making this calculation as it determines what is safe in the grocery store, and what is toxic.
Add the grams of 'added sugar' to the factor above and you'll also account for the sugars that the factories add to our previously whole grains. So, follow this formula:
Carbohydrate (g)
--------------------- + Added Sugar (g) ≤ 12
Fiber (g)
12 should be considered an upper limit. The lower, the better. If you follow this formula while shopping, you'll make healthy choices. Learn to read nutrition labels here.
seeds
Seeds are an excellent source of antioxidants, protein, fiber, and healthy fats. Flax, chia, and hemp seeds are among the few plant-based sources of omega-3 fatty acids.
Flax seeds are an antioxidant-packed superfood that can be incorporated into any meal. Grind them first, though, so they absorb. Learn more about the many benefits of seeds.
