compromising our cognitive health. And yet the claim that
grains (even “healthy” whole ones) improve health is made
over and over again, with little good evidence to back it
up.^28 It’s a falsehood that we’ve become so deeply invested
in, it’s even represented in the planted landmass of the
United States: at least 15 percent is dedicated to wheat,
while more than half is dedicated to growing corn and soy.
Only 5 percent is dedicated to growing vegetables, which
really should be making up half of our plates.
While everyone’s carbohydrate tolerance will vary, my
recommendation is to fill your plate with foods that are
naturally low in carbohydrates and rich in micronutrients
and fiber, the latter being a major weapon in our arsenal
against chronic inflammation, which I’ll describe further in
chapter 7. Examples of low-carbohydrate foods include
avocado, asparagus, bell peppers, broccoli, Brussels sprouts,
cabbage, cauliflower, celery, cucumbers, kale, tomatoes,
and zucchini. For your protein and other nutrients, count on
foods like wild salmon, eggs, free-range chicken, and grass-
fed beef. While my diet in the past was rich in grains, today
I make every effort possible to fill my plate with the
aforementioned goodies.
Supplying these precious nutrients to your brain is the
name of the game in the next section, beginning with a
journey into vascular vibrancy. Strap yourself in!