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Frequently Asked Questions
I have been on a high protein, low carbohydrate diet, but my Mother keeps telling me that I need to eat more fruits and vegetables or I’ll get sick. Is this really true?
Along with the vitamins, minerals, and fibers that are found in abundance primarily in fruits and vegetables and in small amounts in other foods, two other new types of chemicals have been identified that are absolutely essential for your health, and are pretty good reasons to keep plenty of fruits and vegetables in your diet.
- Phytochemicals: plant chemicals that protect against cancer, heart disease, and other illnesses. The table below lists some of the important phytochemicals found in various carbohydrates.
- Phytoestrogens: special phytochemicals in tofu and other soy foods that may protect against some cancers, lower dangerous levels of cholesterol, and promote bone-building. Phytoestrogens are also listed in the table below
| Phytochemical |
Food Source |
Protective Action |
| Allyl sulfides |
Garlic, onions, shallots, leeks, chives |
Lower risk of stomach and colon cancers
|
| Sulforafanes, indoles, isothiocyanates |
Broccoli, cabbage, brussels sprouts, cauliflower, kohlrabi, watercress, turnips, chinese cabbage |
Lower risk of breast, stomach, lung cancers
|
| Carotenes |
Carrots, dried apricots and peaches, cantaloupe, green leafy vegetables, sweet potatoes, yams |
Lower risk of lung and other cancers
|
| Lycopene, p-coumaric acid chlorogenic acid |
Tomatoes |
Lower risk of prostate and stomach cancer
|
| Alpha-linolenic acid Vitamin E |
Vegetable oils |
Lower risk of inflammation and heart disease
|
| Monoterpenes |
Cherries, orange peel oil, citrus peel oil, caraway, dill spearmint, lemongrass |
Lower risk of breast, skin, liver, lung, stomach, and pancreatic cancers
|
| Phytoestrogens |
Soy foods, including tofu, miso, tempeh, soy beans, soy milk, and isolated soy protein |
Lower risk of breast and prostate cancers, decrease blood cholesterol, protect against bone loss, decrease symptoms of menopause |
There are lots of reasons why we should be piling more fruits and vegetables on our plates. First, plant foods provide significant protection against many cancers. In fact, people who eat greater amounts of fruits and vegetables have about one-half the risk of getting cancer and less risk of dying of cancer.
So I guess that your Mom is right. Add more fruits and vegetables to your diet. You will not only stay healthier, but you will train harder and get better results, too!
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