Non-starchy vegetables • Asparagus • Kale • Leeks • Lettuce • Artichokes
• Parsnips • Brussels sprouts • Peppers • Radish • Cabbage • Rutabaga/turnips • Carrots • Spaghetti squash • Cauliflower • Spinach • Sugar snap peas
• Celery • Summer squash • Collard greens
• Tomatoes • Cucumber • Eggplant • Wax beans • Green beans • Zucchini
• Bean sprouts • Mushrooms • Okra • Beets
• Onions • Broccoli
Serving Size: Depending on your diet phase, 2 cups raw or 1 cup cooked
Refined Carbohydrates Refined carbohydrates (also called simple or processed carbohydrates) are sugars, or grains that have been stripped of their fiber, bran, and much of their nutritional value. They include such items as white bread, pastas, cakes, and white rice. Consuming too many refined carbohydrates can cause spikes in blood sugar and insulin levels. The insulin spike that accompanies consumption of processed carbohydrates can increase hunger and lead to overeating and weight gain. Unlike protein, which makes you feel full, refined carbohydrates and sugary foods do not satisfy for long, so you may feel hungry sooner and eat more than you should. Diets high in added sugars have been linked to overweight and obesity.
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