1) Unrefined, Unprocessed Carbohydrates
Examples of these foods include intact whole grains that we consume in their intact form (such as brown rice, oats, quinoa, millet, buckwheat, wheat berries), starchy vegetables (such as sweet potatoes, yams, corn, peas, potatoes, winter squash) and legumes (such as beans, dried peas and lentils).
2) Unrefined, Processed Carbohydrates Low in Calorie Density
Examples of these foods include whole grain pasta, including pastas made from whole wheat, brown rice, corn or buckwheat.
(The reason these foods are low in calorie density is that, during the cooking process, they absorb a large amount of water back into their structures, which lowers calorie density.)
3) Unrefined, Processed Carbohydrates High in Calorie Density
Examples of these foods include whole grain bread, whole grain bagels, whole grain crackers and whole grain dry cereal.
4) Refined Carbohydrates
One example is white rice. While these foods are low in calories and low in calorie density, they have had most (if not all) of their fiber removed; in addition, they lose many valuable nutrients in the refining process. Always choose the whole grain.
5) Refined, Processed Carbohydrates Low in Calorie Density
One example is pasta that has been made from white flour.
While these foods are low in calories and low in calorie density, they have had most (if not all) of their fiber removed.
6) Refined, Processed Carbohydrates High in Calorie Density
Examples of these foods include breads, bagels, crackers and dry cereals that have been made from white flour.
These foods have had most (if not all) of their fiber removed and they lose many valuable nutrients in the refining process.
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NOTE: Types 1, 2 3 are best. Refined carbohydrates and refined processed carbohydrates, regardless of their calorie densities (types 4 5, 6), are not recommended and should be minimized, if included at all.
Read more here:
https://www.drmcdougallforums.com/viewtopic.php?f=22&t=20368&p=193127#p193127
Dr. Neal Barnard goes inside the study and surprising findings when he joins “The Weight Loss Champion” Chuck Carroll on The Exam Room Live.
Previous research has shown that a healthy diet that includes extra-virgin olive oil is beneficial, but the crossover trial in this study begs the question: Are you better off without it?
Topics Discussed
– Olive oil effects on cholesterol
– Heart health risk factors with and without oil
– Comparing the new findings with previous research on olive oil
– Comparing health factors of olive and other oils
– And more
Dr Aseem Malhotra is a consultant cardiologist based at the HUM2N clinic in London. He is the best-selling author of books including, ‘The Pioppi Diet’, ‘The 21-Day Immunity Plan’, and ‘A Statin-Free Life’.
00:00 Intro
03:10 The title for your book, why?
05:44 Your professional title
07:46 Why did you decide to specialise in the heart?
09:57 How many people are dying because of unhealthy hearts?
11:47 Why do women get fewer heart diseases?
12:22 The NHS failed you, how?
16:07 How could these deaths have been avoided
20:34 The vaccine causing body and heart inflammation
28:27 Being accused of spreading misinformation
30:09 The harm of the vaccine
34:43 Responding to the British Heart Foundation
Broccoli Florets: Adds a nutritious boost to the burgers. Broccoli is high in vitamins C and K, fiber, and antioxidants.
Sweet Potatoes: Provide a sweet, creamy base for the burgers. They’re rich in vitamins A and C, potassium, and fiber.
Green Scallions: Add a mild onion flavor and a pop of color. Scallions are a good source of vitamins A, C, and K.
Cooked Rice: Helps bind the burgers together and adds a hearty texture. Brown rice works particularly well and is rich in fiber and essential minerals.
Rolled Oats: Adds structure to the burgers while keeping them gluten-free. Oats are high in fiber and protein.
Smoked Paprika: Imparts a distinct smoky flavor. Paprika is rich in antioxidants and vitamin A.
Onion Powder: Adds depth of flavor without the need for chopping onions.
Garlic Powder: Enhances the overall flavor with its robust, savory taste.
Chipotle Chili Powder: Adds a smoky heat to the burgers. Chipotle chili powder is known for its anti-inflammatory and metabolism-boosting properties.
Editor: I love to add a bit of my 30 Second Salsa
Instructions
Preheat your oven to 400°F. Begin by preparing the sweet potatoes: cook, peel, and mash them. You can steam or boil the broccoli; I prefer to microwave it with a bit of water in a microwave-safe steamer for 5 minutes until very soft, then drain and mash it with a fork.
In a large bowl, combine the mashed sweet potatoes, cooked broccoli, chopped scallions, cooked rice, rolled oats, smoked paprika, onion powder, garlic powder, and chipotle chili powder. Mix well until fully incorporated.
Measure out about ½ cup of the mixture and flatten it into a burger patty. Place the patties on a Silpat or other nonstick silicone baking mat or parchment paper on a baking sheet.
Bake for 30-45 minutes or until the patties can be flipped easily without falling apart. Carefully flip the burgers with a spatula and cook for another 10-15 minutes.