|Low Carb & Cancer
||[Jul. 15th, 2007|02:12 pm]
Super Healthy Food for Busy / Low-Energy People
Eating a mostly plant-based diet with limited amounts of saturated fat, being physically active and maintaining a healthy weight are key to preventing cancer. If you’re one of the many, though, who are going the low-carb route, follow these guidelines:
Choose protein sources that are low in saturated fat -- chicken, turkey, fish, and legumes -- instead of excessive amounts of red meats.
Eat five or more servings of colorful vegetables and fruits each day.
Eat at least three servings of whole-grain foods each day, such as whole-wheat bread, brown rice, and whole-grain cereals. (If you’re looking for “whole wheat bread”, the first ingredient on the bread's nutrition label should read "whole-wheat flour."). Even if you’re limiting breads, cereals, rice, pastas and the like, shoot for at least half of your grain sources to be whole grain.
Regular exercise, a nutritious diet rich in fruits and vegetables, a healthy weight…researchers have confirmed that these lifestyle factors, which each person can control, are key to lowering cancer risk.
I looked up the effects of low carb diets on heart disease. High fat versions of low carb diets are detrimental. That should be pretty obvious. But low fat diets high in sugar carbs from bread and potatoes and refined sugars are just as bad, when it comes to heart disease.
The most protective diet, in terms of heart disease risk, was a low-carbohydrate that was also low in saturated fats and cholesterol where vegetables were the main sources of fats and protein. "The vegetable-based low-carbohydrate diet combined the best features of low-fat and low-carbohydrate eating," Halton says. Following this diet was associated with a 30 percent reduction in heart disease risk over 20 years.
Vegetables on a Low Carb Diet: The Best and Worst
Low Carb Vegetables
This list is roughy arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens - collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
Sea Vegetables (Nori, etc)
Cabbage (or sauerkraut)
Cucumber (or pickles without added sugars)
Peppers (all kinds)
Summer Squash (including zuchinni)
Scallions or green onions
Snow Peas (pods)
Green Beans and Wax Beans
Celery Root (Celeriac)
Turnip (see Carb Counts of Root Vegetables)
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
Carrots (depends on diet)
Potatoes in all forms
Winter Squashes (particularly acorn and butternut)
Fruits lowest in sugar:
Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.
These are fairly high in sugar:
These are very high in sugar and should not often be in the low carb diet:
Here's a link to a page listing "How to Stock Your Pantry & Fridge for a Low Carb Lifestyle".