Leafy Greens
Leafy greens include all leaf lettuce and relatives’ spinach, bok choy, and kale. All are loaded with vitamins A, C, E, and K. This is one sure reason to indulge in a daily salad made up primarily of leafy greens, which have low carbs and are dense with water. This high fiber food will help fill you up, especially when eaten at the beginning of a meal. It is the high fiber in leafy greens that helps guard against constipation and can even lower cholesterol levels. Leafy greens also have high levels of folic acid, lycopene, and alpha and beta-carotene, which help to guard against free-radical damage. The lutein and zeaxanthin carotenoids protect the eye lens and macular region of the retina. Studies done in Sweden reported that consuming leafy greens reduced stomach cancer risk due to the bioflavonoid quercetin and its antioxidant and anti-inflammatory properties. In researching leafy greens, I was amazed to discover a study at Rush University Medical Center showed that leafy greens have an anti-aging effect due to vitamin K, folate, lutein, and beta-carotene presence. Cholesterol and triglyceride are enhanced in a positive way when consuming leafy green. According to an Italian study, adding olive oil to your salad may enhance the benefits even more.
Vegetables
Arugula, asparagus, Bok Choy, broccoli, cauliflower, celery, chicory, chives, cucumber, daikon, eggplant, endive, escarole, fennel, green beans, jicama, kale, leeks, lettuce, mushrooms (all types), onions, okra, parsley, peppers, radicchio, radishes, romaine, shallot’s, snow peas, sorrel, sprouts, summer squash, tomatoes. (Avoid carrots, potatoes, parsnips, turnips, rutabagas due to higher carb content). Once your weight is stable, you may have an occasional sweet potato.
