Eating processed foods, like most breakfast cereals (it gets worse when you
add fatfree milk), will raise your blood sugar level faster than if you eat pure
sugar. People who eat low-fat muffins for breakfast are bound to gain more
weight than people who eat eggs with cheese simply because they are taking in
only sugar, which leads to increased insulin secretions.
Figure 4.5: Blood Glucose Levels in Relation to Low and High Glycemic Index Food
Vegetables
Eat your vegetables to have a perfect 10 physique. It sounds like a cliché, but it
works. If you’re the kind of person who says, “But I hate vegetables, Doctor,”
get real. Vegetables should constitute the base of every meal you eat. They
provide your body with large amounts of vitamins, minerals, and fiber. It’s the
fiber in vegetables that makes them so nutritious, as it slows the absorption of
nutrients in the bloodstream. The fiber in vegetables will also lower your risk of
heart disease.
You can have your vegetables raw, mildly steamed, stir-fried, or juiced. Again,
vegetables that are low in fiber (such as white potatoes) act like pure sugar in
your body, so they should be greatly limited or avoided until you lose weight.
It’s easy to see why obesity is so rampant these days, when the only vegetable
eaten by many is potatoes—either baked or as French fries. Other starchy
vegetables, such as carrots (especially cooked) and beets can also cause
unhealthy surges in blood sugar if they’re eaten in large quantities and without a
portion of protein or fat to delay their absorption. Fiberrich vegetables are
always preferable, and should always be your first choice on the Perfect 10 Diet.