Re: Grains at the root of NIDDM and the diseases of civilization

"Gantlet" <Tom@xxxxxxxxxxxxxxxxxxxxx> wrote in part:

a.. Eat lots of vegetables and fruits. Try picking from the rainbow of
colors available to maximize variety. Eat non-starchy vegetables such as
spinach, carrots, broccoli or green beans with meals.

Good advice.

b.. Choose whole grain foods over processed grain products. Try brown rice
with your stir fry or whole wheat spaghetti with your favorite pasta sauce.

Whole wheat sphaghetti is a processed grain product. The advice is
inconsistent.

c.. Include dried beans (like kidney or pinto beans) and lentils into your
meals.

OK.

d.. Include fish in your meals 2-3 times a week.

Good, if fish species are chosen wisely.

e.. Choose lean meats like cuts of beef and pork that end in "loin" such
as pork loin and sirloin. Remove the skin from chicken and turkey.

Most such meats are from feedlots or factory farms and have distorted lipid
profiles, among other things. Naturally-raised meats (any cuts) would be
preferable. There's no evidence that leaner cuts from natually-raised
animals are healthier than fattier cuts.

f.. Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat
cheese.

Evidence seems to support the healthfulness of full-fat cheeses, I don't
know what basis they have for recommending low fat cheese only. I've also
seen reports that consumption of skim milk rather than whole milk is a risk
for obesity.

g.. Choose water and calorie-free "diet" drinks instead of regular soda,
fruit punch, sweet tea and other sugar-sweetened drinks.

Recent evidence is that "diet" drinks are worse for obesity than "regular."

h.. Choose liquid oils for cooking instead of solid fats that can be high
in saturated and trans fats. Remember that fats are high in calories. If
you're trying to lose weight, watch your portion sizes of added fats.

Recent evidence is that low-fat foods lead to obesity more than regular
foods do.

i.. Cut back on high calorie snack foods and desserts like chips, cookies,
cakes, and full-fat ice cream.

You should eliminate all processed foods. The only food on the list that
should be acceptable on occasion might be the full-fat ice cream.

j.. Eating too much of even healthful foods can lead to weight gain. Watch
your portion sizes.

OK.
--
Jim Chinnis Warrenton, Virginia, USA
.

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