When you eat low-fiber vegetables, such as potatoes, carrots, or beets, do so
in moderation. These starchy vegetables should only be eaten by people who
exercise regularly, since they can lead to weight gain. The bright colors of
vegetables indicate that they are full of antioxidants, which mitigate free radical
damage. Veggies like spinach and kale contain vitamin K, which contributes to
heart health.
Cruciferous vegetables, such as broccoli and cauliflower, help neutralize
dangerous estrogen metabolites in men and women. I must provide a word of
caution, however; if you suffer from a sluggish thyroid, be aware that certain
vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips,
rutabaga, spinach, and watercress), when eaten raw and in large quantities, can
block the uptake of iodine. That can aggravate your condition. If you do have a
sluggish thyroid, these healthy vegetables should be eaten lightly cooked. If you
had your thyroid removed and are already on thyroid medications, you don’t
have to be concerned about this issue at all. For folks who don’t have a thyroid
problem, eating these vegetables is actually a good thing.
As you eliminate refined carbs from your diet and increase your fiberrich
vegetable intake, your taste buds will get used to the naturally sweet tastes of
cauliflower, eggplant, and zucchini. As a matter of fact, it may feel strange to go
back to eating pasta, pizza, or sweets.
Fruit
Fruit is an extremely healthy addition to your diet. On the Perfect 10 Diet, it’s
also an amazingly convenient snack food. It’s packed with goodness and
available in different shapes, sizes, and flavors. Fruit is generally high in
vitamins, minerals, enzymes, water, and fiber. The fiber in fruit helps slow the
digestion process, keeping you full longer so you don’t experience energy
crashes. Fruit also contains a sugar called fructose, which is good for energy.
Many people on lowcarb diets avoid fruit because of carbs, but eating fruit can
optimize many of the hormones discussed on the Perfect 10 Diet .
Fructose, which is naturally present in fruit, does not negatively affect insulin
levels like glucose. Nevertheless, consuming excessive amounts of fructose (like
a glass of a fruit juice) in your bloodstream can be as harmful as eating pure
sugar, which your body will store as fat if it isn’t quickly burned off. A fruit juice
concentrate can contain as much sugar as a can of soda, and a fresh-squeezed
glass of juice (which, stripped of its fiber, no longer slows the delivery of sugar
to the blood) can have even more. For this reason, you can eat whole fruits, but
you should eliminate fruit juices from your diet. Don’t drink your calories.