CHAPTER 6

Surprising Fat Flush Foods

To eat is a necessity, but to eat intelligently is an art.

–LA ROCHEFOUCAULD

In this chapter, you’ll find foods that have earned a place on your Fat Flush dinner plate. Some of my selections may surprise you, because they are items often omitted from the typical dieter’s grocery list. However, each of these foods provides concentrated nutrition—giving you the best Fat Flush bang for your buck.

For example, I recommend whole-fat yogurt, rather than the fat-free varieties that are so often loaded with extra carbs and artificial sweeteners. Along with those all-important active bacterial cultures, yogurt provides calcium, which is emerging as one of the latest weight loss tools. You will also find shirataki noodles, yacon syrup, and tigernut flour—those exotic-sounding but delicious and versatile foods to add to your shopping list. All of these assist in weight control and satiety by providing high fiber and probiotic power.

You have the power to reach your weight loss goals by eating the right kinds of fat-flushing fats, proteins, and carbohydrates. The key to achieving a fit, toned body is to start from the inside out by cleansing the liver, revving up the metabolism, and evening out blood sugar levels. Only then will your body be primed for optimal fat burning and weight loss. The following eight foods make important contributions to your development as a lean, mean fat-burning machine.

ALMONDS

What blooms like a peach and looks like a peach, but is harvested for its seed rather than its fruit? You guessed it—it’s the almond. These oval, off-white nuts grow on trees and are technically the seeds of almond fruits. One of the earliest cultivated foods, the almond is the most nutritionally well-balanced nut. It is high in protein, contains healthy fats, and offers ample amounts of vitamin E, calcium, fiber, folate, iron, potassium, zinc, and magnesium. But there’s more. Almonds are an excellent source of biotin, a B vitamin involved in the metabolism of both sugar and fat. By eating almonds, you can boost your energy, improve the health of your skin and hair, and maximize your nervous system function.

Studies have shown that people who eat almonds on a regular basis enjoy a lower risk of heart disease, have healthy blood sugar levels, and have a good chance of shedding those excess pounds. A recent study, published by the American Heart Association, detailed the effect that almonds can have on cholesterol levels. Dieters who ate two handfuls of almonds per day saw a drop in LDL cholesterol levels of over 9 percent, compared with dieters who substituted a low-fat, whole wheat muffin for the almonds. Many researchers agree that crunching on an ounce of almonds per day will reduce your risk of heart disease by 30 percent.

Because almonds contain fiber, protein, and fat, they satisfy both your appetite and the desire for something crunchy. Snacking on a small handful of almonds can help you feel fuller, longer. A recent study followed 65 overweight people, three-fourths of whom were type 2 diabetics. The group of dieters who ate 3 ounces of almonds every day dropped 18 percent of their weight in 24 weeks. The dieters who ate the same healthy menu, without the almonds, averaged only an 11 percent loss. In addition to the faster weight loss, the almond eaters saw improvement in their blood pressure readings and were able to lower their use of diabetes medications. It’s unmistakable. Almonds are a high-fat food that is great for your health and your waistline.

Recommended Usage

Up to one ounce of almonds per day.

Just the Facts

♦   How long have almonds been around? Botanists believe they are a prehistoric hybrid of unknown origins.

♦   California produces 80 percent of the world’s supply of almonds.

♦   If you cut down an almond tree, shoots grow up from the stump and become a tree again in just a few years.

♦   One-fourth cup of almonds contains more protein than an egg.

Boost the Benefits

♦   Since almonds have a high fat content, they must be stored properly to protect them from becoming rancid. Unshelled almonds have the longest shelf life. When buying these, avoid shells that are split, moldy, or stained.

♦   Because they are not exposed to heat, air, and humidity, shelled almonds that come in a sealed container will last longer than those sold in bulk bins. When you’re buying almonds from bulk bins, look for nuts with a uniform color. Avoid almonds that are limp or shriveled or have a sharp or bitter odor. Store almonds in sealed plastic bags or glass jars. If well sealed, you can refrigerate almonds for several months, or you can pop them in the freezer for up to one year.

♦   If you combine almonds with foods rich in vitamin C, you’ll improve your body’s ability to absorb iron.

♦   Give your bones a boost. Eating approximately 20 almonds provides you with as much calcium as one-quarter cup of milk.

Just for Fun!

♦   A favorite snack among Japanese teenagers is a mixture of dried sardines and slivered almonds.

Be a Fat Flush Cook

♦   To toast your own almonds, spread them in a shallow pan and heat them in a 170 degree oven for 20 minutes. This preserves the healthy oils in the nuts.

♦   Sprinkle some chopped almonds over a salad or steamed vegetables.

♦   Skip that high-carb granola and mix some chopped almonds into your yogurt instead.

♦   Add crunch to your stir-fry with a handful of sliced almonds.

♦   A spoonful of natural almond butter added to your morning smoothie gives it extra flavor and protein.

THINK TWICE!

IT’S BEEN SAID . . .

SUSAN T., IOWA

OLIVE OIL

Since ancient times, the olive tree has served as a symbol of peace and has supplied people with food, fuel, and medicine. While olive oil has been consumed since 3000 BC, it enjoyed little popularity in the United States until the 1970s. During that decade, researchers began to boast about the health benefits of olive oil, causing supermarkets to carry a sampling of olive oils from various countries.

Today, on grocery shelves, you can find a number of grades of olive oil—ranging from “premium extra virgin” to “light.” Premium extra virgin olive oil is produced by pressing perfectly ripe olives within 24 hours of their being harvested. It contains the highest density of powerful antioxidants called polyphenols, known for attacking free radicals before they can do their cholesterol-raising damage.

Extra virgin olive oil is made from the first pressing of olives, while virgin olive oil comes from olives that are slightly riper. Pure olive oil is a commercial-grade blend of olive pulp, skins, and pits. Light olive oil results from the final pressing of a batch of olives and carries little of the true aroma and flavor of olive oil.

Although olive oil is a fat, it still ranks as a Fat Flush food. It deserves this status because of its monounsaturated fat, which decreases LDL cholesterol and the risk of heart disease. In addition, the natural antioxidants in olive oil help lower cholesterol levels, maintain a healthy blood pressure, and guard against the toxins that can cause breast cancer.

Because of its low acidity level, especially in the higher grades of oil, olive oil is easier to digest compared with most other fats. The high vitamin E content of olives may even help reduce the frequency and intensity of hot flashes in women going through menopause. And by consuming small amounts of this good fat, you’ll help satisfy your appetite and keep your blood sugar on an even keel.

Recommended Usage

Up to one tablespoon per day.

Just the Facts

♦   In ancient Greece, olive oil was so highly valued that only virgin boys were allowed to pick olives, one by one.

♦   Spain is the world’s biggest supplier of olive oil. Some of its olive trees are over 1,000 years old.

♦   Olive oil is always of the best quality in the year it is produced, unlike wine, which may require several years to reach its peak.

♦   The cost of extra virgin olive oil ranges from $5 to $100 per quart, depending on the type of olive used, where it was cultivated, and how it was processed.

Boost the Benefits

♦   Air, heat, and light cause olive oil to turn rancid, so store it in a cool, dark place in a container with a tight cap. If you refrigerate it, the oil may thicken and darken, but it will return to its original, liquid state when it is warmed to room temperature. However, refrigeration may alter the flavor of extra virgin oil, so treat it delicately.

♦   Once you’ve opened a bottle of olive oil, it begins to oxidize and is best when used within a couple of months. However, if it is stored properly, olive oil can be kept longer than any other edible oil without going rancid.

♦   Your best bet is to store olive oil in a glass, glazed clay, or stainless-steel container. Copper or iron containers cause a chemical reaction, which damages the oil and may produce toxins. Avoid storing olive oil in plastic containers because, over time, the oil can absorb some of the compounds used in the plastic.

♦   Because of the higher acidity level, lower grades of olive oil have a shorter shelf life than top-quality extra virgin oil.

Be a Fat Flush Cook

♦   Olive oil is perfect for meat, fish, or poultry marinades. Brushing olive oil onto meats prior to broiling, grilling, or roasting will help brown the meat and seal in the juices.

♦   Instead of serving butter with bread, pour a bit of olive oil onto a small plate for dipping.

♦   Sprinkle olive oil on cooked vegetables for a satisfying flavor.

♦   Substituting light olive oil for butter makes for moist and tender baked goods, without risk of a heavy olive flavor. For most recipes, use three-fourths of a cup oil for every cup of butter.

♦   Tossing vegetables in olive oil before cooking seals in moisture, adds flavor, and promotes browning.

♦   For sautéing or baking, use light olive oil, but when mixing a salad dressing, extra virgin olive oil is worth every penny.

THINK TWICE!

Fat Flush Fun

♦   If you want to taste-test olive oil like the experts, follow these simple steps:

–   Pour one tablespoon of olive oil in a small glass. Rotate the glass delicately until the oil has adhered to the entire inside surface of the glass. Warm the glass in your hands until it is close to body temperature.

–   Lift the glass to your nose and sniff rapidly and deeply three times. Try to analyze the aroma.

–   Take a small sip but don’t swallow! Roll the olive oil around in your mouth for a few seconds; then spit it out. A low-quality oil will leave an aftertaste, while high-quality extra virgin olive oil will leave your mouth clean, with just a hint of pepper.

–   If you are sampling more than one oil, drink lots of water and eat a small piece of bread between samples.

IT’S BEEN SAID . . .

LINDA L., DURHAM, NC

QUINOA

Quinoa (pronounced “keen-wah”) has become a favorite of many wanting to avoid the pitfalls of grain. Its botanical name is Chenopodium quinoa, which is not a grain but rather a seed—a tiny nutritional powerhouse with tons of fiber, protein, and antioxidants. Quinoa has been shown to benefit blood sugar and lipid levels. This little seed is fabulous for anyone on a gluten-free diet because so few are allergic to it—it doesn’t even come from the same family as wheat, oats, barley, or rye.

This interesting plant was first cultivated by the Incas more than 5,000 years ago and remains largely unchanged today. High up in the Andes, quinoa plants have overcome the challenges of high altitude, intense heat, freezing temperatures, and sparse rainfall. The plants resemble spinach but sport towering magenta stalks with huge flashy seed heads in a rainbow of colors—red, purple, pink, and yellow. There are literally hundreds of quinoa cultivars.

If you’re a vegetarian, quinoa is invaluable because it’s a complete protein, having all nine essential amino acids. It also contains a high percentage of protein—to a tune of six grams per quarter cup, which is more than wheat, rice, or millet. This ancient food also contains twice the fiber of most grains.

When it comes to fats, quinoa has more than most grains with about 25 percent being in the form of oleic acid, a monounsaturated fat offering cardiovascular benefits. Quinoa also has some alpha-linolenic acid, the omega-3 fat most often provided by plants. Despite these fats, the process of boiling, simmering, or steaming quinoa does not appear to compromise the quality of its fatty acids. Quinoa is also rich in manganese, magnesium, copper, phosphorous, folate, zinc, riboflavin (vitamin B2), and oodles of antioxidants—outperforming grains by a country mile.

Brazilian scientists recently researched 10 traditional Peruvian “grains” and legumes for their potential in managing the early stages of type 2 diabetes. They discovered quinoa is especially rich in an antioxidant called quercetin and had the highest overall antioxidant activity of all 10 foods examined. Quercetin inhibits histamine release, making quercetin-rich foods natural antihistamines.

Quinoa was also found to contain kaempferol, which combats cancer and lowers your heart disease risk. Quinoa’s concentration of quercetin and kaempferol is even higher than in high-flavonoid berries like cranberry and lingonberry—which really says something! Quinoa also contains substantial phenolic acids (for anti-inflammatory benefits) and other phytonutrients including ferulic, coumaric, hydroxybenzoic, and vanillic acids.

This seed’s nutritional bounty will significantly benefit your heart and help protect you from type 2 diabetes. In one study, those consuming quinoa reduced their triglyceride levels more than those consuming other gluten-free products. Another study showed that quinoa may help mitigate the damage from eating a high-fructose diet in terms of lipid and glucose levels.

Although preliminary, recent studies all point to quinoa’s enormous anti-inflammatory benefits, including gut inflammation. The saponins on the exterior of quinoa seeds exert both anti-inflammatory and antioxidant effects. The plant produces this bitter coating to repel and kill insects. Quinoa is a friendly carbohydrate you can use in any recipe that calls for rice. Even Fat Flush–friendly quinoa noodles have recently popped up on market shelves!

Recommended Usage

♦   Just like a grain, quinoa can be milled and ground into a flour for use in cookies, muffins, breads, and other gluten-free baking fun. It can even be popped like popcorn, a treat enjoyed by Peruvian children.

♦   Sprouted quinoa can be used in soups, salads, and sandwiches, just like alfalfa and other sprouts.

♦   Quinoa can be used in place of rice in any recipe. Now that quinoa noodles are available, you can have pasta again!

♦   Try mixing cooked quinoa into your hamburger, meatball, or meatloaf mix in place of bread crumbs.

♦   Quinoa works well hot, cold, or halfway in between. It can even be used as a breakfast grain. Mixing cinnamon, nuts, and/or fruit into cooked quinoa turns it into a hearty breakfast porridge.

♦   Quinoa makes a marvelous wheat-free alternative in the Middle Eastern dish tabouli, which traditionally calls for bulgur wheat. Or try this: toss cooked quinoa with black beans, pumpkin seeds, scallions, and coriander for a lovely dish packed with protein, fiber, and antioxidants that will keep you going for hours.

Just the Facts

♦   For thousands of years, quinoa has been a dietary staple in South America. It was first cultivated by the Inca in the high Andes as far back as 5,000 years ago. The sweetest-tasting quinoa is that grown above 12,500 feet.

♦   Not realizing its value, Spanish conquistadors nearly wiped out quinoa in the New World by making it illegal for native Indians to grow. Fortunately, a small amount survived and in the 1980s, two Americans rediscovered the crop and began growing it in Colorado. Now, more than 200,000 pounds are grown in the Rocky Mountains every year. However, most of the quinoa consumed in the United States still comes from South America, with Peru being its largest producer.

Boost the Benefits

♦   The saponins on quinoa can impart a slightly bitter flavor. However, saponins are easily removed by rinsing the quinoa in water before cooking. Although most packaged quinoas have already undergone a rinsing, it’s never a bad idea to give them an extra rinse. Simply place the quinoa in a strainer and run cold water over it until the soapy residue (saponin) is washed away.

♦   Saponins were used by native South American peoples to promote skin healing and were thought to be a good antiseptic.

♦   Quinoa is best stored in an airtight container in the refrigerator where it will keep for three to six months.

Be a Fat Flush Cook

♦   To prepare quinoa, add one part quinoa seeds to two parts liquid (water or bone broth) in a saucepan. Bring to a boil and then lower the heat to “simmer” and cover the pan. One cup of quinoa typically takes just 15 minutes to cook. You will know it’s done when the grains become translucent and the white germ has partially detached itself, looking almost like a tiny white curly tail.

♦   Cooked quinoa seeds are fluffy and creamy, yet also slightly crunchy, and have a delicate nutty flavor. To bring out more nuttiness, you can dry-roast your quinoa before cooking it. Simply place the seeds in a dry skillet over medium-low heat and stir constantly for five minutes; then cook as usual.

THINK TWICE!

Fat Flush Fun

♦   Saponins prevent birds from eating quinoa seeds off the bushes. Scientists decided to create a quinoa without saponins, and guess what happened: the birds ate it all!

♦   Many South Americans use quinoa-derived saponin as a detergent for washing their clothes. They also use pigments (betacyanin) from the colorful leaves of the plant to dye their textiles, producing some lovely flashy red hues.

IT’S BEEN SAID . . .

SHIRATAKI NOODLES

If you’ve been testing out low-carb diets over the past several years, you’ve probably run across shirataki noodles—or “miracle noodles” as one company has dubbed them. Any pasta lover trying to curb carbohydrate cravings would agree that a nutritious zero-calorie noodle totally rocks the concept of miraculous!

Shirataki noodles are made from glucomannan fiber, which is derived from the root of the konjac plant (Amorphophallus konjac), also known as devil’s tongue yam. These long, whitish-translucent noodles are widely used in China and Japan and contain 97 percent water, 3 percent fiber, and close to zero calories with no digestible carbs. Glucomannan fiber is a biochemical mix of the two sugars mannose and glucose. Shirataki noodles also offer at least 16 amino acids and a montage of minerals and vitamins.

One great benefit of these noodles is that they are highly satisfying, despite contributing almost no calories or carbohydrates to your meal. What explains this magic? Resistant starch. Fiber is typically classified as either soluble or insoluble, but when it comes to health benefits, there are other important distinctions, such as fermentability. Glucomannan is a type of resistant starch—in other words, a starch that resists digestion in your small intestine. This type of fiber makes it into your lower digestive tract where it is fermented by your gut flora, meaning it’s a natural prebiotic. Keeping your microbiome happy and healthy allows it to perform important anti-inflammatory, immune, and metabolic processes.

When the microorganisms in your gut ferment resistant starch, beneficial by-products are created, including short-chain fatty acids (butyrate, propionate, acetate) that calibrate your immune system and serve as a substrate for ketone production and fuel for your mitochondria—which translates into increased energy for you!

One unique property of glucomannan fiber is that it swells to about 17 times its original volume when combined with water. In your digestive tract, it forms a gelatinous mass that slows down digestion and keeps you feeling fuller longer. Because resistant starches are fermented very slowly, they (usually) won’t make you gassy. As you might expect, shirataki noodles bulk up the stool and help you maintain regular bowel movements.

Glucomannan has been found to increase satiety hormones and reduce levels of ghrelin, the “hunger hormone.” Resistant starch has been proved to assist weight loss, stabilize blood sugar, reduce inflammation, lower LDL, and produce other healthy metabolic effects. Research also suggests that resistant starch may help prevent leaky gut, lower your risk for colon cancer, reduce serum thyroid levels in those with hyperthyroidism, and possibly even slow the effects of aging.

If you haven’t yet tried shirataki noodles, you owe it to yourself to do so! They are virtually tasteless themselves, but they take on the flavors of the foods they’re combined with, a bit like tofu. Not only are shirataki noodles a godsend for Fat Flushers, but they’re a valuable addition for anyone on gluten-free, reduced-carb, and other dietary protocols.

Recommended Usage

♦   Because shirataki noodles readily take on the flavor of whatever seasoning or sauce you put them with, they are lovely in broth, especially flavorful homemade bone broth. Ramen will never be the same again! They also don’t stick together like standard grain-based noodles.

♦   Shirataki require very little in the way of preparation—you don’t even have to cook them. Simply rinse, drain, and dress with your favorite seasoning or sauce. Rinsing them removes the slightly fishy smell associated with konjac.

♦   Shirataki have a crunchy-like texture. If you prefer a more “noodly” texture, heat them in an ungreased skillet for a few minutes.

♦   Shirataki are also available as a rice.

♦   Glucomannan starch is sold as a powder that can be used to thicken sauces, gravies, puddings, etc., without affecting taste. Just be careful—it’s 10 times as potent for thickening as cornstarch! Use too much, and you’ll get something like wallpaper paste.

Just the Facts

♦   The word shirataki means “white waterfall,” as the noodles are thin, translucent, and gelatinous. Traditional Chinese and Japanese cuisine has incorporated konjac for over 2,000 years.

♦   The konjac plant grows mainly in southwest China mountain ranges—the region where pandas live! The root of the plant is full of fiber, which is the part used to make konjac foods.

♦   Glucomannan has the highest molecular weight of any dietary fiber known to science. When you pick up a bag of shirataki noodles, you’ll notice how heavy they are.

♦   Glucomannan also has the highest water-holding capacity of any soluble fiber—it can hold 100 times its own weight in water.

♦   The noodles are sold in airtight bags that can be stored at room temperature (in your pantry) for about a year. They don’t require refrigeration.

Boost the Benefits

♦   Are you nutsy for noodles? Besides shirataki, there are other nice low-carb pasta alternatives. Kelp noodles are similar to shirataki but made from brown seaweed, instead of konjac. They contain only kelp, sodium alginate (a seaweed-derived salt), and water, and they’re rich in minerals and iodine. Kelp noodles are even crunchier than shirataki—almost having a “squeaky” mouth feel. However, some say dousing them in something acidic tames them down a bit, such as lime juice or tomato sauce.

♦   Ancient Harvest makes some fabulous high-protein red lentil, supergrain, and quinoa pastas.

♦   Don’t forget about vegetable noodles such as spaghetti squash and spiralized zucchini.

THINK TWICE!

SWEET POTATOES

It’s hard to believe that a food with both “sweet” and “potato” in its name is a great food for dieters. Yet it’s true. Sweet potatoes are among the most nutritious foods in the vegetable kingdom. And as scientists have discovered, they are also one of the oldest-known vegetables, having been consumed 10,000 years ago by prehistoric people.

In the early 1900s, Americans were most familiar with the pale-fleshed sweet potato. When a new orange-colored variety was introduced, it was frequently called a “yam” to avoid confusion between the two types of sweet potatoes. However, a true yam is a large African root vegetable that can grow to be 100 pounds and is rarely found in the United States.

Despite its name, the sweet potato bears no relation to the common potato and can be eaten by people who normally steer clear of potatoes. Sweet potatoes are packed with calcium, potassium, and vitamins A, C, and E. They also provide fiber, iron, thiamine, and manganese. As an antioxidant-rich food, the sweet potato helps the body eliminate free radicals, chemicals that damage cells and promote heart disease and cancer.

Recently, sweet potatoes gained the well-deserved title of “antidiabetic food” because of their power to stabilize blood sugar levels and lower insulin resistance. So the next time your sweet tooth rears its ugly head, skip the cakes and cookies and enjoy a delicious and satisfying sweet potato.

Recommended Usage

Two to three ½-cup servings per week.

Just the Facts

♦   Sweet potatoes contain an enzyme that contributes to its sugary flavor. This sweetness continues to increase during storage and as the potatoes are cooked.

♦   Despite their sweetness, sweet potatoes are considerably lower on the glycemic index than white potatoes. A baked sweet potato is 77 on the index, while a baked white potato is 121.

♦   Out of 400 varieties of sweet potatoes, 2 are most common: the pale-yellow kind with dry flesh and those that are dark orange with a moist flesh. Generally, dark-orange sweet potatoes are plumper and more flavorful.

♦   During the Civil War, coffee was scarce, so people dried sweet potatoes and ground them as a substitute for coffee.

♦   While sweet potatoes can be found year-round, they are in season during November and December.

Boost the Benefits

♦   When you’re buying sweet potatoes, select potatoes that are heavy and firm with smooth, bright skin and no cracks or bruises. Avoid potatoes on display in a refrigerated produce section because the cold can be damaging.

♦   Keep in mind that even if you cut away a spot of decay, it may have already given the whole potato an unpleasant flavor.

♦   Store sweet potatoes in a cool, dark, and well-ventilated place. Temperatures above 60 degrees cause them to sprout or ferment, while air cooler than 50 degrees triggers an unpleasant change in flavor. Keep the potatoes loose, not in a plastic bag, and they should remain fresh for at least 10 days.

♦   Before storing sweet potatoes, you may brush off excess dirt, but to prevent spoilage, do not wash them until you are ready to cook them.

♦   Cook sweet potatoes whole whenever possible since most of the nutrients are next to the skin. However, because dyes and wax are sometimes used on the skin, do not eat it unless the potato has been grown organically.

Be a Fat Flush Cook

♦   Yellow and orange sweet potatoes may be used interchangeably in recipes; however, avoid mixing the two types, as their cooking times vary.

♦   Puree cooked sweet potatoes with a bit of natural applesauce and cinnamon. Top with ground flax seed.

♦   Cut a sweet potato into thin slices and bake to make crunchy sweet potato chips.

♦   Sweet potatoes can be boiled, grilled, baked, or roasted. So don’t be afraid to experiment with this versatile vegetable.

♦   You can freeze cooked sweet potatoes. Simply add a little lemon juice to prevent darkening and pack them into freezer containers.

THINK TWICE!

IT’S BEEN SAID . . .

JENNIFER B., FLORIDA

TIGERNUTS

One of the greatest foods to hit the markets recently is tigernuts. It’s hard to imagine a friendlier carbohydrate—not to mention a more versatile one! Ground tigernuts make for a handy high-fiber flour substitute, and tigernut oil is delicious drizzled on salads, cooked veggies, or meats. Tigernuts can even be used to make a tasty traditional beverage called horchata, a nondairy milk substitute that gives coconut, almond, and soy milk a run for their money.

Tigernuts can be snacked on like a nut . . . but they are not actually a nut, so they’re perfect for those with nut allergies. Tigernuts (Cyperus esculentus) are the tuberous root of a wild grass originating on the African continent. You can’t get any more “Paleo” than that, as recent researchers suggest tigernuts may have been the original “trail mix.” Early hominids consumed large quantities of these little bulbs found at the base of grass blades. They grow much like a potato, in underground clusters knit together by fine root filaments.

The nutritional profile of tigernuts is a combination of beneficial starches, fiber, monounsaturated fats, amino acids, vitamins, minerals, and enzymes. Tigernuts are about 33 percent fiber, and gram for gram, they contain almost six times as much sugar as sweet potatoes, yet amazingly still boast a low glycemic index value.

Tigernuts are packed with resistant starch that is digested slowly, acting as a prebiotic that nourishes the good bacteria of your digestive tract. Prebiotics help your body flush out harmful, inflammation-producing organisms and replace them with the beneficial ones that stabilize blood glucose levels, increase insulin sensitivity, and help prevent obesity. Resistant starch also increases butyrate production in your gut. Butyrate is the preferred energy source for the cells lining your colon and plays supportive roles in metabolism, inflammation, and stress mitigation.

Tigernut fat is 73 percent monounsaturated in the form of oleic acid (anti-inflammatory, supporting good HDL), 18 percent saturated fat (also anti-inflammatory), but only 9 percent polyunsaturated fat as linoleic acid (pro-inflammatory). Tigernuts are also packed with magnesium and arginine, an amino acid that optimizes your blood flow by increasing nitric oxide production and hence vasodilation. So these little tubers are awesomely heart healthy!

In addition to magnesium, tigernuts provide a wealth of calcium, potassium, iron, phosphorous, zinc, copper, and vitamins C and E, as well as glutamic acid (important for neurotransmitters and brain health), aspartic acid (cellular energy and metabolism), and digestive enzymes including catalase, lipase, and amylase. As for flavor, tigernuts are pleasantly sweet with an almost caramel flavor that’s milder than that of most nuts. In today’s fast-paced world, it’s nice to have snacks we can grab in a hurry that won’t send our blood sugar soaring—and tigernuts fit the bill. As Tony the Tiger would say, “They’re grrrrreat!”

Recommended Usage

♦   Tigernuts can be consumed raw or roasted.

♦   Tigernut flour makes a suitable one-to-one replacement for wheat flour in most recipes.

♦   Chewing tigernuts whole is a bit like chewing up the stem of a particularly fibrous stalk of asparagus, a texture some may find objectionable. However, their flavor is absolutely divine!

Just the Facts

♦   Tigernuts are one of the oldest cultivated plants in ancient Egypt. They grow primarily in tropical and Mediterranean regions and are a traditional food in Nigeria.

♦   Tigernut plants are also called chufa (in Spain), nut grass, yellow nutsedge, chufa sedge, or earth almond.

♦   Tigernuts have been used medicinally for millennia including orally and topically and have even been used as enemas. Dry tubers have been found in tombs dating back 6,000 years.

♦   Tigernuts may act as an aphrodisiac.

♦   Feel free to slather your skin in tigernut oil. Because it’s so rich in vitamin E, tigernut oil is now being used by the cosmetic industry.

Boost the Benefits

♦   Tigernuts can be stored at room temperature.

Be a Fat Flush Cook

♦   Popular in Spain, a drink called horchata de chufa (or in Nigeria, kunnu aya) is becoming popular out West. You can make your own horchata by blending the milky extract of tigernuts with water (plus optional spices and sweeteners). It’s essentially the same process as for making nut milks.

♦   The website Nourished Kitchen offers a simple horchata recipe, which produces about one quart:

–   Ingredients: Eight ounces of raw organic tigernuts, one quart of filtered water, one cinnamon stick, three cardamom pods, and the sweetener of your choice (stevia, Lakanto, dates, etc.). Keep in mind that tigernuts are naturally sweet—much more so than almond or coconut milk—so you may not need any sweetener.

–   Instructions: Soak the tigernuts and cinnamon stick in water for 12 to 24 hours to soften. Using a high-power blender, blend the mixture into a smooth paste, adding water as necessary to facilitate the blending. Spoon the mixture into a nut milk bag and press through. Add enough water to produce a drinkable consistency.

THINK TWICE!

YACON SYRUP

Yacon syrup, also called yacon nectar, is a natural low-glycemic sweetener made from a tuber that’s naturally high in prebiotics, including inulin and fructooligosaccharides (FOS). Unlike most roots, which are quite starchy, yacon stores its sugars as FOS rather than starch, accounting for its sweeter taste. In fact, yacon is thought to be the richest source of FOS in the natural world.

If you’re not familiar with the benefits of FOS, then here’s a short primer. Fructooligosaccharides resist breakdown by your digestive enzymes, so they reach your colon intact. Yacon’s FOS and inulin are sources of soluble fiber that feed the beneficial bacteria in your gut, helping them perform their important anti-inflammatory, immune, and metabolic roles. They convert FOS into short-chain fatty acids that benefit your lipid profile and insulin response, among other things. The FOS and inulin in yacon also bulk up your stool, making FOS an effective remedy for constipation.

Additionally, FOS modulates gastric emptying, increasing satiety and decreasing food cravings, and this is especially beneficial for those battling metabolic syndrome or type 2 diabetes. Yacon has also been shown to decrease fat accumulation in the liver, as well as having anticancer potential.

A 2009 study of yacon syrup for weight loss sparked a great deal of excitement and controversy. Researchers conducted a double-blind, placebo-controlled study involving 55 women. Those consuming yacon syrup as part of a restricted-calorie, low-fat diet experienced dramatic weight loss—averaging 33 pounds in four months—whereas the placebo group actually gained 3 pounds. The yacon group also lost inches and improved their BMI, insulin levels, and LDL. Further studies will need to be done, but this was certainly encouraging.

Yacon is rich in calcium, potassium, and phosphorous and has been shown to boost mineral absorption. The calcium in yacon is highly bioavailable, supporting healthy bones. Studies show that yacon and other fructans may also offer immune benefits such as staving off infections and reducing allergies.

Yacon syrup is similar in color and consistency to molasses, but milder in flavor. The leaves of the plant can be brewed into an antioxidant-rich tea, but the root can also be eaten raw like jicama or roasted like potatoes.

The syrup is about three-quarters as sweet as honey, but because a large portion moves through your GI tract undigested, it has only one-third of the calories of honey—20 calories per tablespoon compared with 64 for honey. Although yacon syrup is almost half FOS, it does contain some sugars, and so it’s best consumed in moderation. The nutritional breakdown of the syrup (raw) is as follows: FOS 47 percent, water 22 percent, sucrose 20 percent, fructose 7 percent, glucose 3 percent, and protein 1 percent. Yacon syrup is allowed on phase 3 of my New Fat Flush Plan.

Recommended Usage

♦   Yacon syrup is delightful in tea and salad dressings. Its flavor profile mingles particularly well with apple cider vinegar.

♦   Raw yacon root has a pleasantly crunchy, juicy texture, a bit like water chestnuts.

♦   The root can be peeled, grated, or sliced and then added to salads. It’s also delicious as a raw snack, sliced into sticks like jicama.

♦   Yacon root can be added to stir-fries, steamed, or even roasted with other root vegetables.

Just the Facts

♦   Yacon syrup comes from the plant Smallanthus sonchifolius (previously Polymnia sonchifoliaI), native to the Andes Mountains of South America. It’s a member of the Asteraceae family, a cousin to sunflowers, dahlias, Jerusalem artichokes, and other common plants.

♦   Cultivation may date back as far as 1200 BC.

♦   Due to the rising popularity of yacon syrup, yacon is now grown in many regions across the globe—even home gardeners are growing it. Yacon will grow anywhere Jerusalem artichokes grow.

Boost the Benefits

♦   When yacon syrup is thermally processed, much of the FOS converts to sugar, and so you lose a large part of its nutritional value. For this reason, make sure you purchase pure, raw organic yacon syrup that’s free of additives. To qualify as “raw,” the processing temperatures must not exceed about 104 degrees Fahrenheit.

♦   Experts suggest that consuming yacon syrup 30 to 60 minutes before a meal may tamp down appetite.

Fat Flush in Action

♦   If you are planning to use raw yacon root in salad or as a snack, dipping the peeled and sliced roots in water acidified with lemon juice or apple cider vinegar helps prevent discoloration.

THINK TWICE!

Fat Flush Fun

♦   Yacon means “water root” in the Inca language.

♦   In historical times, yacon tubers were valued as a source of thirst-quenching refreshment for parched and weary travelers.

♦   If you have a garden, try growing your own yacon as detailed on the University of California Master Gardener’s website. Then take the next step by making your own syrup!

YOGURT

Yogurt is one dairy product that I can recommend wholeheartedly. Made by adding bacterial cultures to milk, yogurt has a refreshingly tart flavor and a unique creamy texture. Because it contains beneficial bacteria, yogurt increases resistance to immune-related diseases and may help you live longer. One recent five-year study tracked a population of 162 very elderly people and found that those who ate yogurt more than three times per week were 38 percent more likely to survive the term of the study than those who ate yogurt less than once a week.

Yogurt provides ample amounts of a number of important nutrients. If you consume yogurt regularly, you’ll be strengthening your bones with calcium and phosphorous, fortifying body tissues with protein, and energizing your metabolism with riboflavin and niacin. But it is the bacterial cultures—known as probiotics—that make yogurt a Fat Flush superfood.

From minimizing bad breath to preventing yeast infections, probiotics work their magic throughout the body. They contribute to intestinal health, and because they are resistant to stomach acid, they continue their beneficial activities as they travel through the entire digestive tract. Johns Hopkins researchers found that yogurt helps reduce fatty liver disease, a common condition that is on the rise among overweight people. And eating yogurt with live cultures revs up your body’s ability to burn fat. A recent study at the University of Tennessee found that people who incorporated yogurt into their diet plan lost 22 percent more weight and 61 percent more body fat than people who simply reduced their caloric intake. This may stem from the fact that yogurt is high in calcium, which is essential for releasing the hormones that break down fat. So how about adding a little “culture” to your life by enjoying some delicious, fat-flushing yogurt?

Recommended Usage

Up to one cup of whole-fat yogurt per day.

Just the Facts

♦   Americans eat over 300,000 tons of yogurt each year.

♦   For most people, eating one cup of yogurt a week is enough to keep their intestines colonized with good bacteria.

♦   Because of the lactase it contains, yogurt is digested three times faster than milk. This makes it well tolerated by people who are lactose intolerant.

Boost the Benefits

♦   When you’re shopping for yogurt, look for a product that is made from organic milk and spells out which live active cultures it contains. The best-quality products have the following five live bacteria: S. thermophilus, L. bulgaricus, L. acidophilus, L. casei, and L. reuteri.

♦   Avoid yogurts that contain artificial colors, flavorings, or sweeteners. This includes fruit-filled yogurt, which often contains excess sugar.

♦   Remember to check the expiration date on yogurt containers to make sure they are fresh.

♦   Store yogurt in the refrigerator in its original container. If unopened, yogurt stays fresh for about one week past the expiration date.

Be a Fat Flush Cook

♦   Yogurt can become thin and runny if it is mixed or heated too much. For best results, be careful not to stir it excessively or overheat it.

♦   Use plain yogurt when you’re making dips for fruits and vegetables; sauces for meat, fish, and poultry; and dessert toppings.

♦   For a delicious dip, add chopped cucumber and fresh dill to plain yogurt.

♦   Give your morning smoothie a calcium boost by adding a dollop of plain yogurt.

♦   Have yogurt as a snack, dessert, or light meal. Try a healthy yogurt shake or use plain yogurt in place of sour cream.

THINK TWICE!

IT’S BEEN SAID . . .

PEGGY K., GEORGIA