CARBS!

[Guest guest]

Dear RAWSOME people,

 

Thought we could all use some encouragement heading into days of being

surrounded by S.A.D. feasting!

 

" EAT TO LIVE " by Dr. Joel Fuhrman

Excerpted from CHAPTER 6

 

Our bodies NEED CARBOHYDRATES MORE THAN

ANY OTHER SUBSTANCE.

Our muscle cells and brains are designed to run on

carbohydrates. Carbohydrate-rich foods, when consumed

in their NATURAL STATE, are low in calories and high

in fiber compared with fatty foods, processed foods,

or animal products.

 

Fat contains about nine calories per gram, but protein

and carbohydrates contain approximately four calories per

gram. So when you eat high-carbohydrate foods, such as

fresh fruits, you can eat MORE food and still

keep your caloric intake relatively low.

 

The high fiber content of (UNREFINED) carbohydrate-rich food is another

crucial reason you will feel more satisfied and not crave more food when

you make UNREFINED carbohydrates the main source of calories in your

diet. It is usually the small amount of added refined fat or oil that

makes natural carbohydrates so fattening.

 

Protein, fat, and carbohydrates are called MACRONUTRIENTS.

Vitamins and minerals are referred to as 'micronutrients.' ALL PLANT

FOODS are a mixture of protein, fat, and carbohydrate (THE

MACRONUTRIENTS).

 

Even a banana contains about 3.5 percent protein,

almost the same as mother's milk.

 

Fruit and starchy vegetables, such as sweet potatoes, corn, carrots, and

butternut squash, are predominantly carbohydrate but also contain some

fat and protein.

 

Green vegetables are about half protein, a quarter

carbohydrate, and a quarter fat.

 

One of the principles behind the health and weight-loss formula in this

book is not to be overly concerned about the MACRONUTRIENT balance.

IF you eat HEALTHFUL FOODS, you will automatically get enough of

all three MACRONUTRIENTS...

 

So don't fear eating foods rich in

carbohydrates and don't be afraid of eating fruit, because

it contains sugar. Even the PLANT FOODS that are high in

carbohydrate contain sufficient fiber and nutrients and are

low enough in calories to be considered nutritious. As long

as they are UNREFINED, they should not be excluded from

your diet. In fact, it is impossible to glean all the

nutrients needed for OPTIMAL health if your diet does not

contain lots of carbohydrate-rich food.

 

It is the nutrient-per-calorie

ratio of these foods that determines their food value.

There is nothing wrong with carbohydrates; it is

the EMPTY-CALORIE, or REFINED carbohydrates

that are responsible for the bad reputation of carbs.

 

BECAUSE MEATS, DAIRY, AND OILS ARE SO DENSE IN CALORIES,

IT IS PRACTICALLY IMPOSSIBLE FOR US TO EAT THEM WITHOUT

CONSUMING AN EXCESS OF CALORIES. These calorie-rich foods

can pile up a huge number of calories way before our

stomachs are full and our hunger satisfied.

 

HOWEVER, EATING FOODS HIGHER IN NUTRIENTS AND FIBER AND LOWER IN CALORIES

ALLOWS US TO BECOME SATIATED WITHOUT CONSUMING EXCESS CALORIES.

 

When subjects eating foods low in density, such as fruits

and vegetables, are compared with those consuming foods

richer in calories, those on meal plans with higher calorie

concentrations were found to consume TWICE as many calories

per day in order to satisfy their hunger . . .

 

Your body must burn about 23 percent of the calories

consumed from carbohydrates to make the conversion from

glucose into fat, but it converts food fat into body fat

quickly and easily. One hundred calories of ingested fat

can be converted to ninety-seven calories of body fat,

burning a measly three calories. So the fat you eat is

easily and rapidly stored by the body.

 

Converting food fat into body fat is easy; the process

doesn't even modify the molecules. Research scientists can

actually take fat biopsies off your hips and waist and tell

you where it came from -- pig fat, dairy fat, chicken fat,

or olive oil; the fat is still the same as it was on your

plate, but now it is under your skin. The saying 'from your

lips to your hips' is literally true. Fat is also an

appetite stimulant -- the more you eat, the more you want.

 

Appetite is NOT controlled by the weight of the food BUT

BY FIBER, nutrient density, and caloric density . . .Since

the stomach can hold about one liter of food, let's look at

how many calories are in a whole stomach full of a

particular food. It's pretty clear which foods will let you

feel full with the least amount of calories -- fruits and

green vegetables. Green vegetables, fresh fruits, and

legumes again take the gold, silver, and bronze medals.

Nothing else in the field is even close.

 

Green vegetables are so incredibly low in calories and

rich in nutrients and fiber that the more you eat of them,

the more weight you will lose. One of my secrets to

nutritional excellence and superior health is the one-pound rule...

try to eat at least one pound of raw green vegetables a day...

The high volume of greens not only will be your secret to a

thin waistline but also will simultaneously protect you

against life-threatening illnesses...

 

" EAT TO LIVE " by Dr. Joel Fuhrman, a medical

doctor. This 292-page hard-back book, published by

Little, Brown and Company, sells for $23.95.

TO ORDER DR. FURMAN'S BOOK:

In the USA call Hallelujah Acres (toll free)

(800) 915-9355

 

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