The rule of thumb regarding vegetables is to keep them simple, as close to their natural state as possible. Processing, canning, and excessive cooking of vegetables removes nutrients, disrupts antioxidant qualities, and often weakens the fiber [See Below] content which keeps their glycemic index safe and low. Vegetables are far and away the safest food to eat, and can be safely eaten by the truckload (don’t try this), especially if they’re raw or steamed. Listed are our top favorite veggies:
Alex: Spinach, broccoli, tomatoes, orange peppers, cucumbers
Kerri: Sweet potatoes, eggplant, artichokes, garlic, black beans
Paula: Squash, string beans, red/green cabbage, turnip and mustard greens, and tomatoes
Carolyn: Green beans, asparagus, spinach, tomatoes, sweet white onions
Jennifer: Sweet potato, spinach, greens (all kinds!!), romaine/dark leaf lettuce, broccoli
Dawn: Brussel sprouts, cauliflower, squash, zucchini, corn on the cob
Fiber
Dietary fiber is just like the fiber we weave into clothing. It is solid matter which the body cannot digest, and which passes, more or less undigested, through our systems. Fiber gives a surface for contaminants in the digestive tract to cling to as it passes by, like iron flakes on a magnet. Fiber, contrary to what you hear on TV commercials, is not something you buy in a can and stir into a glass of water. Fiber is the solid material that holds fruits and vegetables together: think of it as the “meat” of a plant. The reason why people are fiber-deficient and need stir-in products is because they are consuming boxed carbohydrates instead of vegetables and fruit.
Non-Organic Vegetables
"If, for reasons of budget or availability, you decide to eat non-organic produce, note that there are varying levels of residue exposure risk depending on the item. Be particularly careful to avoid conventional (non-organic) sources of vegetables that have a large surface area (leafy greens, including spinach and lettuce, are treated with some of the most potent pesticides) or a skin that is consumed (bell peppers are perhaps the most pesticide-tainted vegetables; also avoid conventional celery, cucumbers, green beans, winter squash, and carrots). If you do find yourself purchasing these, be sure to soak and/or rinse them with soap or a "fruit and vegetable wash" solution, which you can find in any health food store. On the other hand, conventional broccoli (also a good source of omega-3s), asparagus, avocados, cabbage, onions, and other vegetables with an easily washable or non-edible skin have minimal exposure risk."
From The Primal Blueprint by Mark Sisson
Previous Page