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carbohydrates. Bread is indeed still the staff of life, but not as much as it used to be and certainly not when it is made with processed bleached white flour. Grains should only be consumed in as close to their original state as possible, meaning they should be eaten whole and unprocessed for example, brown rice, whole wheat, oats, and barley. Even pasta, crackers, chips, and yes, bread, are acceptable but only if they are made from the whole grain. We call these complex carbohydrates. They are loaded with fiber, vitamins, minerals, and phytochemicals, all of which are protective against obesity, diabetes, heart disease, and cancer. Snack foods and bread made from bleached flour and white rice are simple carbohydrates the not-so-good ones that have little nutritional benefit but are very good at making us a fatter nation. Since simple carbohydrates usually taste better, are more convenient, and cost less than complex carbohydrate foods, the USDA has unwittingly given us a green light to eat them by not providing a crucial distinction in its pyramid. The relative weight the USDA has given the fruit and vegetable group should be reconsidered in light of the overwhelming number of scientific studies showing that fruits and vegetables are quite simply more important to good health than grains. Both are crucial, of course, but research has shown fruits and vegetables to be more so, providing a balance of complex carbohydrates and essential nutrients and an incredible array of beneficial phytochemicals to supercharge detoxification and other vital functions of the body. Fruits and vegetables should replace grains as the foundation of the pyramid. Dairy is one of the protein groups in the government pyramid. But because it was developed with Caucasians in mind, it is also fundamentally flawed. African Americans, Hispanics, Asians, American Indians, and others complain that their traditional foods and ways of eating were forgotten when the Daily Food Guide Pyramid was built. For example, the majority of the ethnic populations in this country are to various degrees lactose-intolerant (they cannot consume dairy products) but the government s pyramid identifies dairy products as a major source of protein and the only good source of calcium. The fact is, the use of dairy products is typically quite low in Asian populations, where calcium is obtained instead from soybean products, seaweed, and cruciferous vegetables. These and other foods, including spinach, turnip greens and other leafy vegetables, nuts, seeds, whole grains, and beans, are just as good and in many cases better sources of calcium than dairy products.
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Supplementation with Essential Fatty Acids
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Most Americans generally get too many omega-6 fatty acids and not enough omega-3 fatty acids. Following is a good formula for achieving a balance of not only omega-3 and omega-6 essential fatty acids, but omega-9 fatty acids as well. Rosemary extract, vitamin E, and ascorbyl palmitate are added to prevent rancidity and extend shelf life.
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black currant oil (GLA/LA/ LA) flaxseed oil ( LA/LA) perilla oil ( LA) fish oil (EPA/DHA) rosemary extract vitamin E ascorbyl palmitate
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Abbreviations: GLA (omega-6 derivative); LA (essential omega-3); LA (essential omega-6); EPA (omega-3 derivative); DHA (omega-3 derivative). At the moment there is no single source containing all of these beneficial oils. But that will soon change. Check with the AMC Cancer Research Center periodically for new developments in this area. Until then it is necessary to get these oils separately. Just go to your favorite health-food store and ask for recommendations.
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The reason our fat nation keeps getting fatter despite the lowest placement of fats and oils on the pyramid is that the pyramid fails to take into account the difference between good fats and bad ones. This is a major oversight. Before we even get to the fats and oils category at the very top of the pyramid, Americans, thanks to the generality of the government guidelines, will have consumed far too much saturated fat in the form of dairy and meat, as well as hydrogenated fats from most convenience foods; but they will not have eaten enough of the beneficial unsaturated fat found in fish (especially cold-water fish), whole grains, nuts, and seeds. The government s advice that fats be consumed sparingly is undermined by our heavy reliance on saturated fat laden meat, dairy, and convenience foods
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