The Anti-Aging Solution: 5 Simple Steps to Looking and Feeling Young

By Vincent Giampapa, M.D, Ronald Pero, Ph.D. and Marcia Zimmerman, C.N.

Summarized with permission of Wiley (www.wiley.com). All rights reserved.

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Foods to Reduce Insulin Resistance and Balance Hormones

Phytonutrients: phytosterols, phytoestrogens, fiber, saponins, vitamin E, copper, zinc, magnesium, chromium

Serving size: ½ cup Servings per day: 3-5

Breads, Cereals, Grains	Rice, Pasta	Legumes	Vegetables	Nuts, Seeds
Barley, Brown rice	Amaranth	All beans	All potatoes	Almonds, Brazil nuts
Buckwheat, Bulgur	Brown rice	Black-eyed peas	Brown mushrooms	Cashews, Filberts
Cornmeal, Millet	Couscous	Chickpeas	Edame (green soybeans in pod)	Flaxseeds, Nut butters
Muesli, Oat, Rye	Soba noodles	Lentils	Miso paste	Peanuts, Poppy seeds
Sorghum, Triticale	Tapioca	Soy nuts	Green peas	Sesame seeds
Whole-wheat pita bread	Whole-grain pasta	Split Peas		Sunflower seeds
	Wild rice	Tempe Tofu		Walnuts

Why These Foods Are Important

Dr. Edward Giovannucci's research team at Harvard gathered data from 43,757 male health professionals for six years. They found a significant reduction in coronary disease among the men with the highest intake of high-fiber cereal. The researchers also considered the benefits of fiber from fruit and vegetables, but these sources did not appear to be as protective. Legumes contain several disease-fighting phytochemicals including saponins, phytosterols and isoflavones. Phytosterols inhibit intestinal cholesterol absorption, thereby lowering total cholesterol levels and LDL cholesterol.

Nuts have taken a bad rap for many years because they contain a high percentage of fat. However, the fat is very good for you, and nuts contain a long list of beneficial phytonutrients. For example, almond skins contain nine different phenolic compounds with strong free radical-quenching capability. The phenolic compounds in walnuts protect LDL cholesterol from oxidation and thus help prevent arteriosclerosis. New dietary guidelines from the American Heart Association's Dietary Approaches to Stop Hypertension (DASH) diet recommend several servings of nuts per week. In addition to heart-friendly fats, nuts also contain protein, fiber, B vitamins, vitamins A and E, magnesium, calcium, copper, zinc, selenium, phosphorus, potassium and no cholesterol. Raw nuts are the best choice because most of these nutrients are located within the skin or just under it. Roasting, even dry roasting, destroys most of the benefits and adds unwanted fats, salt and sugars.

Seeds also have significant health benefits. Flaxseed has long been favored as a bulking agent to improve bowel function. Recent evidence shows that adding flaxseeds to salads, cereals, and beverages improved blood lipid profiles. Flaxseeds also contain phytoestrogens called lignans that may help prevent bone loss among postmenopausal women.

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