In Europe, such genetic engineering is banned. Until we know more about the
possible health risks associated with genetically modified soy, steer clear of it.
Grains
Fear not. You don’t have to give up wholewheat bread or pasta on the Perfect 10
Diet to have a perfect 10 body. It’s just the refined grains that you have to avoid.
Whole grains are good carbs that do not negatively impact insulin levels, and
they can be eaten in moderation. A breakfast of noninstant oatmeal is a perfectly
acceptable choice as part of a healthy diet. It’s full of vitamins, minerals, and
soluble fiber, and it can lower your cholesterol level.
When it comes to bread, I prefer that you choose rye or pumpernickel, since
they contain the highest amount of fiber and the lowest amount of sugar. The
way to pick healthy bread is to look for the highest fiber content. Whole grains
contain minerals, such as magnesium, potassium, phosphorus, copper, and
manganese. But buyer beware: many wholegrain breads have added sugar or
molasses, so read the labels carefully before dropping a loaf of bread into your
shopping cart.
For all grain-based products, make sure you read all ingredients carefully.
Many cereals that claim to be made with whole grains also contain added sugar,
high-fructose corn syrup, or even partially hydrogenated fats. All these added
ingredients have a negative impact on hormones, and that’s bad. When it comes
to rice, choose wild over brown rice for its higher fiber content. When it comes
to pasta, go for wholewheat pasta. Cook it al dente (for a short time, so it’s a bit
underdone) to slow the digestive process.
You Need Fiber in Your Diet
Fiber is the roughage, or the indigestible part, of fruits, vegetables, and whole
grains. It’s nothing short of a miracle nutrient. Fiber delays your digestive tract’s
efforts to get at the sugars and starches in carbohydrates, which makes you feel
full and satisfied. You should eat about 40 to 50 grams of fiber a day.
Fiber is classified as either soluble or insoluble, depending on how it reacts
with water. Soluble fibers, such as pectin, gum, and mucilage, break down in
water and form a gel in the intestines. Insoluble fibers, such as cellulose and
hemicellulose, do not dissolve and sweep through the intestines like a broom.
Soluble fiber is found in apples, barley, and peas, and it has been shown to
promote healthy sugar levels. Insoluble fiber, which is found in cauliflower and
beans, improves bowel function and removes toxins from the colon. High-fiber