Supergroups of Superfoods

In order for any weight-loss program to 1) work, and 2) become a lifelong lifestyle, there have to be plenty of options available. If you feel hungry or deprived, you are on the wrong program. I have put my favorite foods into what I call “SuperGroups.” Each SuperGroup is comprised of a different family of healthy, anti-aging, anti-inflammatory, anti-obesity choices.

The food I consider to be the healthiest choice in each group is labeled “Top Choice(s)” and is followed by other healthy (and tasty) choices I call “Runners-Up.”

SUPERGROUP #1: RICH COLD-WATER FISH

Weight control factor: Omega-3s
Top choice: Wild Alaskan Salmon
Runners-up: Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna

SUPERGROUP #2: FAVOURITE FRUITS

Weight control factors: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
Top choices: Apples, Pears, Grapefruit
Runners-up: All Berries, Peaches, Plums, Cherries, Pomegranates

SUPERGROUP #3: FATS FROM FRUITS TO FIGHT BODY FAT

Weight control factors: Anti-inflammatory Antioxidants, Monounsaturated Fats
Top choices: Avocado, Açaí, Olives
Runner-up: Coconut

SUPERGROUP #4: SPICE THINGS UP TO KEEP WEIGHT DOWN

Weight control factors: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
Top choice: Cinnamon
Runners-up: Turmeric, Fenugreek, Cloves, Allspice, Nutmeg, Bay Leaf

SUPERGROUP #5: HEAT THINGS UP FOR BURNING FAT

Weight control factors: Anti-inflammatory Antioxidants, Fiber, and Phytonutrient Obesity-Fighters
Top choice: Chilli Peppers
Runners-up: Cayenne, Chilli Powder, Red Pepper Flakes

SUPERGROUP #6: SEEDS AND NUTS TO FILL YOU UP

Weight control factors: Anti-inflammatory Antioxidants, Essential Fats, Protein, Fiber, Lignans
Top choices: Sesame Seeds, Flaxseed
Runners-up: Almonds, Walnuts, Hazelnuts, Sunflower Seeds, Pumpkin Seeds

SUPERGROUP #7: BEANS AND LENTILS (LEGUME FAMILY)

Weight control factors: Fiber, Resistant Starch, Starch Blockers, and Phytonutrient Obesity-Fighters
Top choices: Dried Beans, including Kidney, Pinto, Navy, Red, and Black Beans, Lentils, Chickpeas, Mung Beans
Runners-up: All are recommended

SUPERGROUP #8: LOW-FAT PROBIOTIC DAIRY FOODS WITH CALCIUM FOR WEIGHT LOSS AND BONE HEALTH

Weight control factor: Nutraceutical Obesity-Fighters
Top choice: Low-Fat Yogurt
Runners-up: Low-Fat Kefir, Acidophilus Milk

SUPERGROUP #9: OLD-FASHIONED WHOLE GRAINS

Weight control factors: Fiber, Anti-inflammatory Antioxidants, and Other Phytonutrient Obesity-Fighters
Top choices: Buckwheat, Oats
Runner-up: Barley

SUPERGROUP #10: VIBRANT VEGETABLES

Weight control factors: Fiber, Low-Calorie/Low-Glycemic Nutrition, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
Top choices: Garlic, Spinach, Kale, Broccoli Sprouts, Cruciferous Vegetables
Runners-up: Aromatic Culinary Herbs (e.g., Parsley, Mint, Rosemary, Thyme, Basil, Oregano)

Foods to avoid

A simple rule of thumb is to consider the following: if it contains flour and/or sugar or other sweetener, it will be pro-inflammatory. For the most part, avoid the following foods:
• Bagels
• Baked goods
• Breads, rolls
• Cake
• Candy
• Cereals (except old-fashioned oatmeal)
• Cheese (except, sparingly, hard cheeses such as Romano and Parmesan, soy, feta, and cheese made with goat or sheep’s milk)
• Cookies
• Corn bread, corn muffins
• Cornstarch
• Corn syrup
• Crackers (except flaxseed crackers)
• Croissants
• Egg rolls
• Donuts
• Fast food
• French fries
• Fruit juice—eat the fruit instead
• Granola
• Flour
• Fried foods
• Honey
• Hot dogs
• Ice cream, frozen yogurt, Italian ices
• Jams, jellies, and preserves
• Margarine
• Molasses
• Muffins
• Noodles
• Pancakes
• Pasta
• Pastry
• Peanut butter made with hydrogenated oils
• Pie
• Pita bread
• Pizza
• Popcorn
• Potatoes
• Pudding
• Relish
• Rice
• Sherbet
• Shortening
• Snack foods, including potato chips, pretzels, corn chips, rice and corn cakes
• Soda
• Sorbets
• Tacos
• Tortillas
• Vegetable oils (other than olive or coconut)
• Waffles

Dr Craige Golding : board certified anti-aging physician
97 Central Street
Houghton
Johannesburg
2198

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