This is a great chapter telling us to focus on what type of carbs we are eating, which is the takeaway and most important point.
Whole grains, one group of carbohydrates focused on, are powerhouses of energy and lasting stamina, but what are whole grains? Whole grains are grains in their natural form, quinoa, brown rice, millet and amaranth are all whole grains and although many breads and pastas claim that they are whole grains, they are still processed to some extent. A visual discussed in the chapter is that paste is made from white flour and water, explaining why many of us feel bloated and constipated after eating white bread or processed white flour treats like pastries, cookies and packaged crackers. These are refined and processed products which lack bran, fiber, vitamins and minerals. White flour itself only has 20% of the vitamins and minerals of the original wheat kernel. Whole wheat flour, much healthier than white flour, keeps the hull, germ, and bran in tact and offers more fiber and nutrients in every serving. Other carbohydrates mentioned are beans and vegetables.
All healthy carbohydrates contain fiber. The recommended daily allowance of fiber is 20-45 grams/day, however, most Americans only obtain 12 grams daily which explains digestive issues plaguing our society. Carbohydrates which contain the most fiber are whole grains, vegetables, fruits, lentils, black, kidney and lima beans, chickpeas, potatoes with the skin, peas, non-instant oatmeal, pears, apples with the skin and brussels sprouts.
Alex also speaks about food allergies. Foods rated highest on the food allergy list are wheat, milk, eggs, peanuts, tree nuts, fish, shellfish, and soy. Individuals can also have corn sensitivities as well. Some people have celiac disease, an autoimmune disease which is triggered by a gluten, a protein found in wheat, rye, spelt, Kamat and barley. Individuals with celiac suffer symptoms of muscle cramps, bloating, and diarrhea. If you feel you may suffer from celiac disease, you can get a simple blood test.
Check out Lisa’s Lentils website for grain, bean and vegetable recipes at www.lisas-lentils.com/recipes.