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UNDERSTANDING FOOD

WHICH FOODS TO CHOOSE AMONG THOSE CONTAINING FATS

Many people think that all fats are bad for you: this is not true. As has been mentioned, fats from land mammals may, in fact, be harmful to health; they belong to the category of saturated fats that are solid at room temperature and should always be consumed in limited amounts. Even hydrogenated fats, particularly margarine, are harmful to health when consumed in abundance. On the contrary, the consumption of extra virgin olive oil, used for dressing vegetables, is good for you, just as are oily nuts (walnuts, hazelnuts, pine nuts…) and avocados.

Fish oil, which is rich in omega-3 acids, the so-called "essential" fatty acids because we are not able to synthesise them, is extraordinarily beneficial to the body. Not all fatty foods are to be avoided. There are even some that are considered very useful for the body.

WHICH FOODS TO CHOOSE AMONG THOSE CONTAINING PROTEIN

Protein consumption results in increased blood glucagon, another hormone produced by the pancreas, which also produces insulin. Among the foods which provide protein, it is best not to consume (or to consume only in reduced quantities) those containing unhealthy fats and, in particular, one substance: arachidonic acid. Indeed, in high concentrations, such fats and arachidonic acid may have negative effects on our bodies, hence it is best to avoid fatty meats from land mammals (goats, sheep, pigs, bovines) and certain very fatty cheeses. On the other hand, among the foods providing protein, it is preferable to choose fish, chicken, turkey, less fatty dairy products (semi-skimmed milk, low-fat yoghurt and certain low fat content cheeses), egg whites and certain soya-derived food, such as tofu (soya “cheese”) and seitan. Bresaola (cured raw beef) and, low-fat Parma ham, cooked ham and Tyrol smoked ham are also quite good. Among the PROTEIN-rich foods, here below are those that EnerZona recommends, those that should be consumed sparingly, and those that should be avoided as much as possible. The selection primarily takes account of the quantities and characteristics of the fat accompanying protein, in addition to the presence of arachidonic acid, a substance that drives the body towards production of “bad” eicosanoids.

WHICH FOODS TO CHOOSE FROM AMONG THOSE CONTAINING CARBOHYDRATES

It is important that preference be given to certain foods over others. For example, carbohydrates cause raised glycaemia, i.e. the level of glucose in the blood. With each increase in glycaemia, there is an accompanying release into the blood of above-normal levels of the insulin hormone. However, for complete present and future wellbeing, it is preferable that blood insulin never reach high levels, so it is best that the increase in glycaemia never be excessive. Hence, there are some foods that should be consumed sparingly, since they contain many rapidly absorbed carbohydrates, which consequently result in high glycaemic levels, which then cause significant increases in blood insulin levels.

Such foods are the so-called "high glycaemic index" foods, and particularly include sugar-rich drinks (colas, orangeades, chinotto…), sweets, biscuits, potatoes, bread, rice and suchlike. However, wishing to follow the Zone does not mean that the above beverages and foods may never be consumed; it means that they should be consumed sparingly and only every now and then, always taking into account the other foods present in the same meal or in the same snack. There are other foods that also provide carbohydrates but that contain few of those that are rapidly assimilated; hence causing neither raised glycaemia nor raised blood insulin levels. This food category provides a source of carbohydrates and can be consumed without creating problems; it includes most vegetables (with the exception of potatoes, squash, beets and carrots) and fruit (except bananas, persimmons, certain exotic fruits and some types of dried fruit, such as raisins and dried figs).
Among the CARBOHYDRATE-rich foods, here are those that best fit the EnerZona principles, those that should be consumed sparingly, and those to be avoided as much as possible. The selection mainly takes account of the increase that such foods cause in blood glucose (glycaemia) and insulin (insulinaemia) levels.

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