First Month, Third Week – Green Vegetables

Goal: To establish regular consumption of non-starchy green vegetables to replace highly refined processed foods and trans fats.

Continue to monitor your blood glucose daily, drink your optimum amount of water every day, and ADD 3-5 servings of non-starchy vegetables every day. If you wonder how you’re going to get in that many vegetables every day, start by replacing a processed food with a fresh-cooked non-starchy vegetable. Every day. Every meal. Eliminate as many processed foods as you can! We’re working on the first of The 8 Laws of Health: Nutrition.

What is a processed food? If it comes in a can, box, bag, or jar with a label, it’s probably a processed food. Blogger Andrew Wilder writes,”Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with whole-food ingredients. I call it ‘The Kitchen Test.’ If you pick up something with a label (if it doesn’t have a label, it’s probably unprocessed), and find an ingredient you’d never use in your kitchen and couldn’t possibly make yourself from the whole form, it’s processed.”

You have a tremendous choice of non-starchy vegetables (and a few fruits). The following foods are suitable for any diabetes dietary protocol. Here ya go!

  • Alfalfa sprouts
  • Arugula
  • Artichokes
  • Asparagus
  • Bamboo shoots
  • Bean sprouts
  • Black soybeans (NOT black beans!)
  • Blackberries
  • Blueberries
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage (all varieties)
  • Cauliflower
  • Celery
  • Celeriac (celery root)
  • Chayote
  • Chicory greens
  • Cranberries (unsweetened)
  • Cucumber
  • Eggplant (aubergine)
  • Endive
  • Fennel
  • Garlic
  • Green beans (string beans)
  • Greens (all varieties, including beet, chard, collards, kale, mustard, spinach, and turnip)
  • Jicama
  • Kale
  • Leeks
  • Lemon
  • Lettuce (all varieties)
  • Lime
  • Mushrooms
  • Okra
  • Onions
  • Parsley
  • Peppers
  • Pumpkin
  • Radicchio
  • Radishes
  • Raspberries
  • Rhubarb (unsweetened)
  • Rutabaga (swede)
  • Scallions (spring onions)
  • Shallots
  • Snow peas (sugar snap peas)
  • Spaghetti squash
  • Spinach
  • Strawberries
  • Summer squash
  • Tomatoes
  • Watercress
  • Wax beans
  • Zucchini (courgette)

Examples of foods NOT allowed:

  • High-starch:
    • Potatoes/sweet potatoes and most root vegetables, except radishes
    • Corn and other grains, even whole grains
    • Green peas and most other legumes, including baked beans
  • Trans fats:
    • Margarine
    • Shortening
    • Vegetable/seed oils (canola, corn, safflower, sunflower, soy, etc.)

Visit this page, Vegetables in Food Categories, for more information. And this page, Vegetables in Recipe Categories, for recipes.

Finally, if you still have any question about processed foods, read this article, A Complete List of Monsanto-Owned Food Products You Should Avoid At All Costs.

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