Author Sidebar: When I was diabetic, I used to hate vegetables. When my mother made me eat vegetables after I got out of the hospital, I was surprised (and happy) how much my blood glucose level dropped!
My doctors were also surprised, but my endocrinologist felt that I should stop eating green vegetables. He felt that the Vitamin K content in the vegetables would reduce the effectiveness of the blood thinner medication (Coumadin) that I was taking because of my blood clot issue.
Luckily for me, I feared my mother more than the endocrinologist :-) so I decided to keep eating vegetables despite the blood clot threat.
After 3.5 months, I was able to stop taking insulin shots. A month later, my doctor took me off the Coumadin.So, now I love love love vegetables. :-)
Most vegetables are actually super foods. Why? Because studies have shown that the nutrients within most vegetables (and some fruits) can help prevent and reverse the damage to blood vessels and body tissues caused by Type 2 diabetes, heart disease, and other similar diseases.
Consequently, if you are trying to prevent the onset of disease or if you are fighting a specific disease, you should consume whole vegetables with each and every meal, and (some) whole fruits as part of a daily snack or dessert.
There are several ways to classify vegetables. Generally, vegetables are classified according to their botanical families or what part of the plant is eaten (such as the root, stalk, or leaves).
Leafy Vegetables - This vegetable group includes salad greens, spinach, collards, kale, radicchio, and watercress. Leafy vegetables may grow in tight loose heads or individually on stems. A few leafy greens, such as turnip greens and beet greens, are actually the tops of root vegetables. Salad greens, such as lettuce, are usually served raw. Sturdier more flavorful greens, such as kale and collard greens, are usually served cooked. They can also be eaten raw.
Most leafy vegetables are rich in carotenoids (such as beta carotene), vitamin C, and are good sources of fiber and folate. They also provide varying amounts of chlorophyll, iron, and calcium.
Flowers, Buds, and Stalks - This vegetable group includes celery, broccoli, cauliflower, asparagus, and artichokes. Most vegetables in this category are great sources of vitamin C, calcium, and potassium. They also provide a great supply of dietary fiber. Their flavors are mild to slightly sweet. These vegetables are usually eaten alone or served with a range of sauces or other accompaniments.
Seeds and Pods - The vegetables in this category are the parts of plants that store energy. They include corn and fresh legumes (edible pod legumes and shell legumes) such as snap beans, lima beans, and green peas. Although all legumes are vegetables, dried legumes are usually placed in their own category.
Generally, Seeds and Pods vegetables contain more protein than other vegetables and contain more complex carbohydrates than leafy, stalk, or flower vegetables. When these vegetables are immature and freshly picked, their carbohydrate content is in the form of sugars. The Power of Vegetables to Reverse Diabetes!In time, after harvesting, the sugars turn into starch. These vegetables tend to be good sources of B vitamins and the minerals zinc, potassium, magnesium, calcium, and iron.
Roots, Bulbs, and Tubers - These vegetables grow underground and act as the nutrient storehouses of plants. This vegetable group includes onions, turnips, potatoes, beets, carrots, radishes, and parsnips. These vegetables are considered to be satisfying because they're sturdy and dense. In some cases, the tops of these vegetables (such as beet greens and scallions) contain more nutrients than their roots or bulbs.
Due to their high starch content, vegetables in this category tend to be higher in calories than most above ground vegetables. Also due to their high starch content, some of these vegetables can act more like simple sugars. This means that they can trigger rapid rises in blood sugar and insulin.
When eaten in moderation, these vegetables provide a good source of nutrients. Potatoes are good sources of vitamin C and potassium. Sweet potatoes and carrots are great sources of beta carotene. Radishes and turnips are good sources of fiber and vitamin C. Several studies suggest that onions and garlic may lower blood pressure and cholesterol levels.
Fruit Vegetables - Eggplants, squash, peppers, and tomatoes are all part of this vegetable group. They are the pulpy, seed-bearing bodies of the plants on which they grow. Technically, in botanical classification, these vegetables are classified as fruits because they are the fleshy part of plants and contain seeds.
Since they're commonly used as vegetables, that's how they're generally categorized. Most fruit vegetables are higher in calories than leafy vegetables, stalks, or flowers and tend to be good sources of vitamin C.
Since these vegetables offer a variety of flavors and textures that blend well with many dishes, they're useful as seasonings and accents. In many parts of the world, fruit vegetables are staple foods.
Vegetables are super foods that help to reverse Type 2 diabetes because they provide many health benefits, including weight loss, lower cholesterol, and lower blood pressure. More importantly, vegetables can help to reverse Type 2 diabetes naturally.
Vegetables are also super foods because they contain very powerful nutrients, including chlorophyll, beta-carotene, magnesium, potassium, iron, calcium, lutein, zeaxanthin, Vitamin A, Vitamin B-Complex, Vitamin C, and Vitamin K.
Green, leafy vegetables contain chlorophyll, which is well known for its anti-inflammatory, anti-mutagenic, and antioxidant properties.
Chlorophyll has been cited as strengthening the immune response; therapeutic for inflammation of the ear and the mucous membrane of the nose and sinuses; supportive of normal kidney function; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll very beneficial to diabetics.
Chlorophyll not only cleanses the blood and reduces inflammation, but also helping to rebuild and replenish our red blood cells. The deeper the green hue in a food, the more chlorophyll it contains.
Chlorophyll is rich in magnesium, which helps to deliver much needed oxygen to cells and tissues, bone formation, nerve and muscle function. Plus, magnesium is critical for our cardiovascular system, digestive system, nervous system, muscles, kidneys, liver, hormone-secreting glands, and brain.
Leafy, green vegetables contain lots of chlorophyll, making them ideal for blood sugar control and weight management as they are typically low in calories and carbs.
Leafy, green vegetables are useful in reducing the risk of cancer and heart disease since they are high in dietary fiber, and rich in chlorophyll, folic acid, vitamin C, potassium and magnesium.
Vegetables contain beta-carotene and a host of other carotenoids, which are converted into Vitamin A. Other carotenoids include lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.
Vegetables that contain significant amounts of this vitamin include sweet potatoes, carrots, spinach, bell peppers, black-eyed peas and broccoli. Serving these foods with something that contains a small amount of fat will help you better absorb the vitamin A they contain since it is a fat-soluble vitamin.
One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent. In the Adventist health study, the frequent consumption of green salads by African-Americans was associated with a substantially lower risk of mortality.
Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes.
Green vegetables are a good source of potassium, which helps to control blood pressure and sodium levels.
Vegetables that are particularly good sources of potassium include sweet potatoes, celery, beans, tomatoes, spinach and winter squash.
The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. The risk of hip fracture in middle-aged women was decreased 45% for one or more servings/day of green, leafy vegetables compared to fewer servings.
Green vegetables are also a major source of iron and calcium for any diet. Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid.
Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function. Millions of children around the world have an increased risk of blindness, and other illnesses because of inadequate dietary vitamin A from green leafy vegetables.
Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly.
Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke.
Vegetables contain most of the B vitamins: Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B7 (biotin),Vitamin B9 (folic acid) and Vitamin B12 (cobalamin).
Folic acid (or folate) plays an integral role in fetal development as folate deficiency during early pregnancy can lead to neural tube defects. Folate also helps to metabolize homocysteine, to prevent arterial plaque formation and the development of atherosclerosis.
Vegetables that contain folate include Brussels sprouts, asparagus, black-eyed peas, spinach, broccoli, avocado, lettuce and kidney beans.
Vitamin C is a key nutrient in vegetables because of its antioxidant and healing properties, which is very important for wound healing and strengthening the immune system.
Although most fruits contain more vitamin C, vegetables that are good sources of this vitamin include broccoli, tomatoes, winter squash, spinach, cauliflower, Brussels sprouts, sweet potatoes and bell peppers.
Green vegetables contain a variety of carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties. In a Swedish study, it was reported that eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world.
Cabbage, cauliflower, Brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other cancers.
Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer.
Quercetin is a bioflavonoid found in leafy green vegetables and onions. that has antioxidant, anti-inflammatory and anticancer properties.
Green, leafy vegetables contain lots of chlorophyll, which is beneficial to diabetics because of chlorophyll's ability to help detox and remove excess toxins.
These vegetables include collards, Swiss chard, bok choy, spinach, arugula, mustard greens and salad greens.
Vegetables Table: Carbs & Fiber
Here is a list of some of the more common vegetables with their total carbs, fiber content, and net carbs, based on a serving of 100 grams.
Everyone is aware of the importance of eating green vegetables because of the chlorophyll content. It is well known that chlorophyll is recognized for its anti-inflammatory, anti-mutagenic, and antioxidant properties.
Chlorophyll also helps with strengthening the immune response; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll very beneficial to diabetics.
Note: However, don't run out and buy chlorophyll supplement pills -- it's not the same!
Note: Green powders have become very popular, but they are not the same as Green vegetables! The biggest mistake that you can make is to rely completely on green powder and pills and avoid eating any greens!
Instead, look for creative ways to eat more greens, and use green powder to complement your nutritional program, i.e. mixed (steamed) veggies, salads, casseroles, stir-frys, smoothies, juicing, drinks.
Concerning green powder, make sure you're using a high quality green powder supplement that is grown organically and does not contain chemicals. Also, ensure the supplement company selling the green powder is a reputable firm.
Unfortunately, almost every supplement company has some kind of “green powder,” because they know that we (as consumers) are aware of the benefits of green vegetables.
These "magical" powders are made up of dried grass, dried vegetables, maybe some kelp, and maybe some algae. This powder is supposed to make your body more alkaline and give you nutrition you can't find elsewhere.
Those powders can't come close to the nutrient density of dark green vegetables such as spinach, Romaine lettuce, kale, collard greens, mustard greens, parsley, celery, arugula, bok choi, etc.
If time is an issue, then, make a green smoothie or your own green juice -- it will be more powerful than any green powder drink! -- and, a lot less expensive!
With the use of “green smoothies” made with *fresh* green vegetables and fruit, anyone can obtain superior nutrition in a few minutes a day (ruling out the argument that people don't have “time” to eat well).
So, don't go for the hype.
The major vegetables that most diabetics can enjoy and still maintain proper blood glucose control include the following:
- Bell Pepper
- Beet Greens
- Bok Choy
- Brussels Sprouts
- Collard Greens
- Dandelion Greens
- Mustard Greens
- Swiss Chard
- Turnip Greens
Arugula: is a leafy green from the Brassicaceae family that is packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K.
It’s also one of the best sources of dietary nitrates, a compound that turns into nitric oxide in your body, which may help increase blood flow and reduce blood pressure by widening your blood vessels.
Endive: is a leafy green that (1/2 cup) packs 72% of the DV for vitamin K, 11% of the DV for vitamin A and 9% of the DV for folate.
It’s also a source of kaempferol, an antioxidant that has been shown to reduce inflammation and inhibit the growth of cancer cells in test-tube studies.
Bok Choy: is a type of Chinese cabbage that make a great addition to soups and stir-fries.
Bok choy contains the mineral selenium, which plays an important role in proper thyroid gland function, cognitive function, immunity and cancer prevention.
Beet Greens: are rich in potassium, calcium, riboflavin, fiber and vitamins A and K. Just one cup (144 grams) of cooked beet greens contains 220% of the DV for vitamin A, 37% of the DV for potassium and 17% of the DV for fiber (19).
They also contain the antioxidants beta-carotene and lutein, which may reduce the risk of eye disorders, such as macular degeneration and cataracts.
Beet greens can be added to salads, soups or sauteed and eaten as a side dish.
Cabbage: belongs to the Brassica family, along with Brussels sprouts, kale and broccoli.
Vegetables in this plant family contain glucosinolates, which give them a bitter flavor and may have cancer-protective properties, especially against lung and esophageal cancer.
Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits, such as improving your digestion and supporting your immune system.
Kale: is considered one of the most nutrient-dense vegetables on the planet due to its many vitamins, minerals and antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress.
One cup (67 grams) of raw kale packs 684% of the Daily Value (DV) for vitamin K, 206% of the DV for vitamin A and 134% of the DV for vitamin C.
Collard Greens: are loose leaf greens, related to kale and spring greens and are a good source of calcium and the vitamins A, B9 (folate), C and vitamin K
One cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K, which is known for its role in blood clotting.
Romaine Lettuce: is a good source of vitamins A and K, with one cup (47 grams) providing 82% and 60% of the DVs for these vitamins respectively.
Lettuce may improve levels of blood lipids, potentially reducing the risk of heart disease.
Swiss Chard: is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K.
Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels.
While many people typically throw away the stems of the Swiss chard plant, they’re crunchy and highly nutritious.
Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.
Spinach: is a popular leafy green vegetable that is packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.
One cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese.
Spinach is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
Turnip Greens: are a root vegetable similar to beetroot and pack more nutrients than the turnip itself, including calcium, manganese, folate and the vitamins A, C and K.
Turnip greens are considered a cruciferous vegetable, which have been shown to decrease your risk of health conditions, such as heart disease, cancer and inflammation.
Turnip greens also contain several antioxidants including gluconasturtiin, glucotropaeolin, quercetin, myricetin and beta-carotene — all of which play a role in reducing stress in your body.
Watercress: has been used in herbal medicine for centuries and may be beneficial in cancer treatment.
The Power ofChlorophyll
All leafy, green vegetables tend to be very high in chlorophyll, which is a powerful nutrient for detoxing and for fighting Type 2 diabetes and other diseases.
Spinach has a whopping 24mg of chlorophyll per cup-size serving, and parsley has 19mg per half-cup. That would be 38mg if you ate it a cup at a time but, given that parsley is usually used as a garnish or seasoning, the half-cup measurement is a little more realistic.
Other leafy greens – from collards to cress, Romaine lettuce and arugula – are good sources of chlorophyll too, typically ranging anywhere from 4 to 15mg per cup-size serving.
Green algae like spirulina and chlorella contain chlorophyll too. About 1 percent of spirulina is made up of chlorophyll. Green sea vegetables like seaweed and kelp are phenomenally rich in chlorophyll as well.
And, don't forget the above-ground greens of root vegetables like turnips and beets are a great source of chlorophyll.
Even non-vegetable plant foods that are green have chlorophyll -- for example: green fruits like kiwi and avocado, along with green olives and raw pistachios.
Although leafy greens tend to be richest in chlorophyll, you'll also find plenty of this healthful pigment in green vegetables that don't qualify as leafy greens. Examples include asparagus, green bell peppers, cucumbers, green peas, green beans, Brussels sprouts and broccoli.
Please Note: Some of these vegetables have a higher carb count, but, that doesn't mean you should avoid them! For example, broccoli and Brussels sprouts have more carbs than lettuce and radishes, but, obviously, you shouldn't avoid or eat less broccoli or Brussels sprouts!
Why? Because broccoli and Brussels sprouts provide other key nutrients that diabetics need to successfully fight their diabetes. This is why most "low-carb" diets are not the best option for most diabetics.
More more information about vegetables, refer to our Top 10 Vegetables web page.
Broccoli and other cruciferous vegetables, such as cauliflower, cabbage, Brussels sprouts and kale, are good examples of vegetables that should be eaten both raw and cooked.
Raw broccoli contains an enzyme called myrosinase that breaks down into sulforaphane, a compound thought to help prevent cancer and stomach ulcers.
Cooking broccoli damages myrosinase. On the other hand, cooking broccoli and other cruciferous vegetables forms the compound indole, a phytonutrient that fights precancerous cells before they cause damage and turn malignant.
Tomatoes contain lycopene, an antioxidant compound linked to the prevention of cancer and other chronic diseases. The amount of lycopene in tomatoes is intensified and is better absorbed by the body after cooking, particularly with a little oil, rather than eaten raw.
Quickly Steaming Is Best Cooking Method
The cooking method matters as well. Steaming, rather than boiling, helps retain water-soluble B and C vitamins. High cooking temperatures and long cooking times destroy heat-sensitive nutrients such as B and C vitamins and folate, so it's best to keep cooking times to a minimum.
Steaming or even using the microwave for some vegetables helps to release their nutrients, i.e. carrots, tomatoes. So, it's not necessary to eat all vegetables in the raw state.
But, make sure that you don't over-steam the vegetables so that they retain their bright color and firmness. When you stir-fry, always add the vegetables last. And, with soups, the nutrients are retained within the broth.
Other ways to cook vegetables include stir-fry, sauté, and roasting. The key with these methods of cooking is to ensure that you don't overcook the vegetables or burn the oil.
The best overall solution is to add both raw and cooked vegetables to your diet so that you get the benefits of both. And, don’t forget that fat helps your body absorb the vitamins and minerals in your vegetables. A dry salad or a salad dressed with something that doesn’t contain any oil is less beneficial than a salad with olive oil on it, not to mention less tasty.
The bottom line is to consume a variety of vegetables as they are in season, prepared in a variety of ways. From salads to soups, cold to hot side dishes, all promote your health in various ways.
Note: Refer to the Death to Diabetes Cookbook for more details about cooking and preparing vegetables and other foods.
Vitamin K in green vegetables is used by your liver to make blood clotting proteins. In doing so, vitamin K plays a role in your body's natural clotting process.
Blood thinners such as warfarin work against vitamin K. Specifically, warfarin reduces your liver's ability to use vitamin K to produce normally functioning forms of the blood clotting proteins.
By reducing the liver's ability to use vitamin K to produce normally functioning forms of the blood clotting proteins, warfarin reduces your risk of forming a blood clot.
However, Vitamin K should not be an issue as long as you eat the same amount of green vegetables every day.
Some doctors totally misunderstand the issue with Coumadin vs. eating green vegetables and tell their patients to avoid green vegetables.
When Mr. McCulley was on Coumadin years ago, he was originally told not to eat green vegetables. If he had listened to his doctors, he would still be diabetic today.
Of course, it is imperative that you consult with your doctor concerning this life-and-death matter to ensure that it is safe for you to eat green vegetables. Also,you can read more about this issue on the Dangerous Drugs web page and the Death to Diabetes Blog.
Environmental Working Group (EWG) is a nonprofit environmental research organization based in Washington, D.C. that is dedicated to protecting our health and the environment.
EWG has identified the top 12 most contaminated and sprayed fruits and vegetables that you should buy organic. They refer to this list as The Dirty Dozen.
The Dirty Dozen:
- Sweet Bell Peppers
Note: Green beans and kale are moving up on the most sprayed list as well.
Here are the Clean 15 fruits and vegetables that you can eat conventionally because they are not sprayed as heavily with pesticides.
The Clean 15:
- Sweet Corn (watch for GMO)
- Sweet Peas
- Sweet Potatoes
- Honeydew Melon
Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates.
For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.
Foods That Contain Oxalates
The following are some examples of the most common sources of oxalates, arranged by food group. It is important to note that the leaves of a plant almost always contain higher oxalate levels than the roots, stems, and stalks.
blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
spinach, Swiss chard, beet greens, collards, okra, parsley, leeks and quinoa are among the most oxalate-dense vegetables
celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
Nuts and seeds
almonds, cashews, and peanuts
soybeans, tofu and other soy products
wheat bran, wheat germ, quinoa (a vegetable often used like a grain)
cocoa, chocolate, and black tea
By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.
Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.
Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.
The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.
According to the Food Pyramid, potatoes are not counted as a vegetable, as they consist mostly of starch and should be avoided or consumed sparingly.
Red Vegetables and Fruits
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
Orange and Yellow Vegetables and Fruits
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
Green Vegetables and Fruits
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Blue and Purple Vegetables and Fruits
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
White Vegetables and Fruits
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
Most people are not going to stick with their nutritional program if they don't enjoy the taste of the (healthy) foods they're eating.
Here are some ways to enjoy eating healthier foods (especially vegetables), taken from the Death to Diabetes Cookbook:
Steam any green vegetable with sweet onions (e.g. Vidalia onions) or with orange and yellow Bell peppers.
Sauté vegetables like zucchini, artichoke hearts and squash in olive oil or butter with melted Parmesan cheese. Take regular spaghetti cheese (grated Parmesan, Romano, or a combination) and sprinkle it liberally over your cooking vegetables. Include sea salt, pepper, and a little garlic powder or minced garlic. Cook until the cheese melts ... and maybe until the edges crisp to a light golden brown.
For a tangy vegetable dish that packs more of a "punch," try garden-fresh Italian green beans (the long stringy kind) marinated briefly in zesty Italian dressing, add a drizzle of olive oil, a dash of sea salt and pepper, and cook until just "tender-crisp."
For hot and spicy vegetables, add cayenne pepper, Tabasco hot sauce, onions, garlic or, freshly ground pepper to vegetables, soups and meats.
For a buttery flavor, first, let the raw butter sit out at room temperature to get soft. Then, spread a teaspoon on top of your steamed vegetable while it's still hot. Another option is to mix the butter with extra virgin olive oil or avocado oil before placing on top of the vegetables.
Stuffing vegetables is a great way to give them a really different taste. Artichokes, tomatoes, mushrooms, and bell peppers are perfect for stuffing – fill them with sautéed onions, garlic, herbs and top with whole grain bread crumbs and a little cheese.
Broccoli florets -- after taking out of the steamer, add a teaspoon of raw butter on top while still hot.
Sauté cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.
Here are some general tips from the Death to Diabetes Cookbook about how to cook and prepare Brussels sprouts without the bitterness:
General: Cut off the base (flat end) of the sprout or cut a small "X" into the base. This releases an acidic compound (thiocyanates) during the cooking process, which reduces their bitterness and the cooking time.
Cut Brussels sprouts down by either quartering or shredding. When they’re smaller, they cook faster and more evenly, helping eliminate the dreaded sulfur taste.
Quartered sprouts are perfect for quick-roasting, or sauté in an olive oil-coated pan until tender. Season them with a little sea salt and freshly ground black pepper or cayenne pepper.
Here are some quick and easy recipes for cooking and preparing scrumptious Brussels sprouts:
Put sliced Brussels sprouts into a Ziploc bag, drizzled in some olive oil, sea salt and black pepper (and herbs). Shake the closed bag so the sprouts are evenly coated. Place them in the oven on a baking sheet at 375° for 25 to 30 minutes, stirring once so they cook evenly.
Boil some water with a touch of salt and just a little bit of freshly squeezed lemon juice. Then add the Brussels sprouts to the water. Do not over-cook - this is very important! They should still be crispy firm but tender. Leave the lid off the saucepan for 5 minutes during cooking. This allows the vapor to dissipate, taking the less-desirable odors with it.
Melt ½ stick of organic butter. Add 1 clove minced garlic and just heat until you can smell the garlic. Mmmmm! :-) Remove from heat. Squeeze a lemon into the butter. Toss the sprouts in the lemon, garlic and butter mixture, just until heated through - about one minute. Remove from heat and sprinkle with some shredded or flaked Parmesan cheese.
Roast: Brussels sprouts drizzled lightly with olive oil, and sprinkled with sea salt.
Roast/Bake: Cut Brussels sprouts in half and coat with extra virgin coconut oil (or avocado oil), then, roast or bake in the oven.
After roasting or steaming Brussels sprouts coat them with raw organic butter and sea salt/pepper.
If you find it difficult getting enough vegetables into your diet, here are some tips taken from the Death to Diabetes Cookbook:
- Try replacing your usual snack with vegetable sticks like carrot, cucumber or celery.
- Have a side salad with your main meal or add salad or lettuce to your sandwiches.
- Add plenty of vegetables to soups, stews, curries, pasta, and rice dishes.
- Also, add beans and lentils to soups, stews, curries, pasta, and rice dishes.
- Add extra vegetables to a thin based pizza - try mushrooms, peppers, onions, tomatoes.
- Have a side of vegetables with your main meal - broccoli, cauliflower, carrots and cabbage are great with a roast dinner, pot pie or stew.
- Try adding other vegetables like carrots, onion, or sweet potato to your mashed potatoes (or mashed cauliflower).
- Onion Tip: Onions produce an enzyme (lachrymatory-factor synthase ) that converts the amino acids sulfoxides into unstable sulfenic acid, which rearranges itself into syn-ropanethial-S-oxide. Syn-propanethial-S-oxide gets into the air and comes in contact with our eyes. The lachrymal glands become irritated and produces the tears!
To prevent/reduce tears, cut around the base root where most of the enzyme is released.
And, if all fails, then, try a green smoothie or a glass of raw juice before your meal.
If you are struggling with coming up with healthy recipes or trying to figure out how to make bland vegetables taste great, then, get the top-selling 3-in-1 Death to Diabetes Cookbook.
This book contains lots of scrumptious and creative recipes that will improve your diabetes and energy level, i.e. smoothies, salads, stir-fry, omelets, soups, sandwiches, casseroles, appetizers, etc.
This book provides hundreds of healthy, simple, and quick recipes, for meals, snacks, and appetizers; plus, a 90-day meal planner.
If you like raw juicing and/or smoothies, then, get the Power of Raw Juicing book.
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