simultaneously exercised regularly and controlled your carbohydrates by following Atkins, I would defy you not to be an outstanding physical specimen.
Look at the numbers in the Atkins Ratio below. As you can see, garlic is in a class by itself. The cruciferous vegetables-broccoli, cauliflower, kale, Brussels sprouts and cabbagewhich extensive research has shown to be a group of potent cancer fighters, are well up there. Onions also play a starring role. From this already rich list, let ' s identify some vegetable allstars.
================================================================== Atkins Ratio
Garlic( 1 clove) |
23.2 |
Leaf Lettuce( 1 leaf) |
8.2 |
Kale( 1 / 2 cup raw) |
6.5 |
Onion( 1 tablespoon) |
6.2 |
Spinach( 1 / 2 cup raw) |
5.0 |
Broccoli( 1 / 2 cup raw) |
3.2 |
Red Bell Pepper( 1 / 2 cup raw) |
2.5 |
================================================================== |
The world of vegetables is filled with natural chemicals that help protect you from illness. Scientists now call these defenders phytonutrients-phyto being Greek for plant. Here, for instance, are three phytonutrients that have been shown to lower the risk of cancer. Bear in mind that a complete list would be long enough to fill an entire book.
1. Beta carotene: You ' ll find a rich supply in green vegetables such as spinach, kale, broccoli, Brussels sprouts and beans, as well as in squash, peppers and yams.
2. Lycopene: The king of this nutrient hill is the tomato, and there is very good reason to think it will help protect you from prostate cancer. Note, however, that fresh tomatoes contain less lycopene than tomato puree or tomato juice.
3. Lutein: This carotenoid has been identified with reduced breast cancer risk, and it can be found in kale, collard greens, spinach and yellow squash.
================================================================== How( and When) to Eat Your Veggies
Choose a good lineup of vegetables, then follow these five tips:
1. Consume vegetables little by little throughout the day. If you save up your carb allowance for a giant veggie splurge, it might produce a surge in your blood sugar.
2. When you eat higher-carb vegetables, such as yams or winter squash, do so along with proteins and fats. They will slow the passage of carbs through your digestive system and minimize their impact on your blood sugar.
3. Look for recipes in which a variety of vegetables are included with meat, fish or fowl as part of a complete entr6e, such as stews and dishes based on Asian cuisine.
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