Joel Fuhrman - Eat To Live

180 Joel Fuhrman, M.D.

nonstarchy vegetables. Therefore, cooked, high-starch vegetables

should be limited to one serving daily. Diabetics, those who want to

lose weight more rapidly, and those who have difficulty losing weight

no matter what they do may want to restrict these foods altogether,

at least until they have arrived at their target weight. Eating lots of

greens makes it difficult to ovcrconsume high-starch vegetables. You

just won't have room for that much. Examples of starchy vegetabl

include cooked carrots, corn, sweet potatoes, white potatoes, butt

nut squash, acorn squash, winter squash, chestnuts, parsnips, ruta"

gas, turnips, water chestnuts, yams, and pumpkins. Grains inclu

barley, buckwheat (kasha), millet, oats, quinoa, brown rice, and wi

rice. On some days you may choose to have a cup of oatmeal or other

whole grain with your breakfast. On other days, save your serving of

starch for dinner.

One final note: soaking whole grains, such as brown rice, bu

wheat, and quinoa, for a day before cooking them greatly increa

their nutritional value.^2 Certain phytonutrients and vitamins are a

tivated as the grain starts to germinate. These include powerful

chemopreventive phenols that inhibit the growth of abnormal cells."

A twenty-four-hour soak induces the early stage of germination, bu

you will not see the sprouts. Soaking a day ahead also shortens cook-

ing time.

Nuts and Seeds

Nuts and seeds contain 150-200 calories per ounce. Ealing a sm

amount — one ounce or less — each day, however, adds valuab

nutrients and healthy unprocessed fats. Nuts and seeds are ideal

salad dressings, particularly when blended with an orange and spice

or vegetable juice (tomato, celery carrot). Always eat nuts and seeds

raw because the roasting process alters their beneficial fats. Co"

mercially packaged nuts and seeds are often cooked in hydrogenate

oils, adding trans fats and sodium to your diet, so these are absolute!

off the list. If you find that you tire of eating nuts or seeds raw, t

lightly toasting them at home — this process does not deplete the

beneficial properties and adds some variety for pleasure. Among th

raw nuts and seeds you can add to your diet are almonds, cashev

walnuts, black walnuts, pecans, filberts, hickory nuts, macadami

pignolis, pistachios, sesame seeds, sunflower seeds, pumpkin see

and flaxseed.