Carbohydrates and proteins should be consumed in balance. Over consumption of either one is not advisable.
To stay healthy and avoid the accumulation of fat deposits, you must reduce the consumption of simple carbohydrates to a bare minimum. You must exclude refined sugar and flour, and the foods that contain them from your diet.
Consume more complex carbohydrates :
- Fruits;
- Vegetables;
- Legumes: beans, peas, lentils;
- Wholewheat (wheat, hay, barley and rice) and breads made from them, muesli and oatmeal;
- Pastas: without eggs, made from simple grains and water and as a result containing no cholesterol;
- Seeds, walnut and peanut types.
Complex carbohydrates are high in fibre. Wholewheat bread contains 8 times more fibre than white bread.
Some characteristics of vegetables: low protein, medium amount of calories, high in complex carbohydrates. Vegetables also contain fibre and antioxidants, which reduce the likelihood of cancer. It is important to consume vegetables, raw or steamed, without butter, fat, or cheese!
Fruits and vegetables contain many vitamins and minerals. In fact, the darker and more colourful a particular vegetable or fruit is, the higher its nutritional value. Cantaloupe, strawberry, kiwi, and the dried fruits are significantly high in nutrients.
Buy fresh fruits and vegetables. If possible, buy them from an organic farm or a farmer’s market. Always buy local fruits and vegetables that are representative of the season.
Do not overcook vegetables. They should stay crunchy!
If you want to use preserved or processed vegetables, buy them from the frozen section of your grocery store. Canned vegetables are usually overcooked, and their valuable fibre and vitamins are destroyed and lost in the process.
Juices that are not labelled 100% fruit juice are not recommended. They are likely to contain large amount of refined sugar and many additives!
When you are thirsty, drink water. A mixture of half amount of tap water and half mineral water is a good balance.
I do not recommend the use of blenders because they destroy the fibres in the process.
Fruits accompanied by proteins are excellent and nutritious.
Do not combine sour fruits with sweet ones; this combination puts added strain on your digestion.
The digestion of raw potatoes increases the blood’s insulin level so only eat raw potatoes occasionally and in small quantities. If they are cooked however, their protein and starch content becomes easy to digest.
It is important to buy sugar free cereal for your family!
Do not add lard, margarine, butter, or fatty sauces to pastas because they ruin its healthy effects.
Consume foods that are high in starch every week, such as artichokes, potatoes, corn, lima beans, grains, chestnuts, legumes, bread, coconut, parsnip, dry pastas, and pumpkins.