Low-Carb Living

Lesson 2: What To Eat

Fruits and Vegetables

Our natural source of healthy carbohydrates, fresh fruits and vegetables, are rich in vitamins, minerals, antioxidants, and phytosterols. They are low-glycemic foods which normalize blood sugar and insulin levels in the body. They are also high in fiber which promotes healthy elimination patterns. See pages 106 and 107 in The Paleo Diet, for a list of specific fruits and vegetables. Our need for fruit is responsible for our sweet cravings, so turn to fruit instead of refined sugar products to satisfy those natural cravings. Our paleolithic ancestors at an estimated one hundred to three hundred different varieties of plants each year, which provided more than one hundred grams of fiber each day.

The parts of vegetables that grow above ground tend to be lower in carbohydrates and higher in nutritional value than the root parts of vegetables. Leafy green vegetables, flowers, stems, sprouts, herbs, edible wild plants, sea vegetables, and fruiting vegetables (cucumber, squash, tomato, etc.) are particularly healthful.

Modern root vegetables are typically higher in carbohydrates than their paleolithic counterparts. Healthful root vegetables to be consumed in moderation include raw onion, garlic, ginger, and red radish. The indigestible fiber in these plants, when eaten with the skins and peels, helps to support normal microbial flora of the intestinal tract. People who suffer from constipation or candidiasis may benefit from including roots in their diets.

“The best available evidence suggests that vegetables and fruits have far more cancer-preventing potential than do grains. This probably reflects the phytochemical content of fruits and vegetables, phytochemicals to which current human biology became adapted through many million years of evolutionary interrelationships. The phytochemicals of grains have interacted with the human genome for only 10,000 years, hence substitution of grains for vegetables and fruits in human diets might readily diminish our resistance to development of neoplastic disease.”–S. Boyd Eaton, MD and Stanley B. Eaton III.

Tubers (potatoes and potato-like vegetables) cannot be eaten raw without causing us to become ill because they are high in toxins, or anti-nutrients. Legumes (including peanuts) and grains (including corn) also share these unhealthy properties. We will talk more about these and other non-recommended foods in the next section.

“The reason why grains, beans and potatoes store so well is simply because of the toxins that they contain. The enzyme blockers put them into a deep freeze, stopping them from sprouting. The lectins and other toxins are natural pesticides and can attack bacteria, insects, worms, rodents and other pests (and humans too of course).”–Dr. Ben Balzer, family physician.

Keep fruits and vegetables fresh by storing them covered in your refrigerator. Always wash produce before you eat it to clean off any pesticides or other pollutants. The softer a fruit or vegetable’s skin, the easier it can be contaminated by pollutants. You may consider shopping at a local farmer’s market for organic produce or growing your own fruits and vegetables. See pages 182-191 in The Paleo Diet, for vegetable and dressing recipes, and pages 193-195 for fruit and dessert recipes.

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