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8 The Complexities of Carbohydrates（第5页）

&ene:You'llfindarichsupplyiablessuach，kale，broccoli，Brusselssproutsandbeans，aswellasinsquash，peppersandyams。

2。Lye:Thekingofthishillisthetomato，andthereisverygoodreasontothinkitwillhelpproteprostateote，however，thatfreshtomatoeslesslyatojuice。

3。Lutein:Thisoidhasbeeifiedwithreducedbreastcerrisk，anditbefoundinkale，creens，spinadyello>

How（aYles

Chooseagoodliables，thenfollowthesefivetips:

1。evegetableslittlebylittlethroughouttheday。HyousaveupyourcarbaUiantreggiesplurge，itmightproduceasurgeinyourbloodsugar。

&higher-carbvegetables，susorwintersquash，dosoalongwithproteinsandfats。Theywillslowthepassagehyestivesystemandmionyourbloodsugar。

3。Lookforrewhichavarietyofvegetablesareihmeat，fishorfoartofapleteentree，suchasstewsanddishesbasedonAsiane。

4。Don'tdriables。Juigremovesthefiber，whichhasthedoublemeritofhelpingyoufeelfullandmaintaihydigestivesystem。Juicesalsotratethesugarsfromvegetables，iheriskthatthey'llspikeyourbloodsugar。

5。Cookcarefully。Vegetablesareusuallymostnutritiouswhenotoverextothisreendationandto#4，above，isthetomato;itscer-fightingchemicallyebeorebioavailablewhebreaksdowo'scellwallsoreveisservedasjuice。

&oMyFriends，theDie-Hardivores

Ofcourse，therearelotsofpeoplewhostartAtkihanalittlepleasedwiththefactthatIlywon'tdiscethemfromeati，fishandfowl。l'maivore，too。Butl'malsoanIeatanythingthat'shealthy。

Iknoeoplewhosimplydon'tlikevegetables。Or，atleast，theydon'tliketheohey'veeatensofar。ThefunnythingisthatalotoffolkswhodoAtkiuallyfiheylove。Perhapsit'sbeypeoplewhofollramenduptryingmanyreddishestheyhaveeheyaremakingallsortsofhealthytheireatinghabits，smd，inthattext，samplingnewfoodsdoesn'tseemparticularlyrevolutionary。Ifyou'vealwaysbeenagrudgingerofvegetables，Ihopeyou'llbeeavegetableeati。

BerriesAreBestl

&antlessoheTuftsstudypreviouslyme，asevaluatedbytheAtkinsRatio，thelumpiheroffruitsaablesasbeiiallyequalisisivelyspeakiableshavesidderablymoreantioxidamvaluepercarbramthanfruitsandthusrepresemamuchmorevaluabledietarychoice。

&ertheIn。liokins，youmayusesomeofyourdaitycarbrationtoaddthemorevaluablefruttstoyourmenu。Berries，indugblueberries，raspberries，blackberriesandstrawberries，arethefruitshighestinantioxidantvalue。Berriesarealsolowerinotherfruitaivelylowontheglydexscale。Moreover，thephytosiainfruitsslowpre-cerousgrowths。

Lookattherecipesethebackofthisbook。Pickoutafewvegetablesthatsouolerabletoyourivorouspersonality，Howsurprisedyouwillbeifyoulikesomeofthem。Thentryafewmetablesdon'thavetobeeyourfavoritefood，butifyoulureyourselfiaryhabitsthatputmoreofthemonyourplatethanmostAmeriseat，youwillbedoingyournbodyanimmensefavor。

Thinkofallthethingsyourbodydoesforyou。I'msureyou'llagreethatit'spaybacktime。

&S!

·Allfruits，vegetables，grainsaaincarbohydrates。

·Themorecarbohydrateanindividuales，thelessbodyfatheorshewilllose。That'swhylow-fatdietsusuallydon'twork。

·Allcarbohydratesareedequal。Theglydexmeasurestherelativerateatwhichglutersthebloodstreamafteraspecificcarbohydratefoodiseaten。

·Low-glycemicvegetablesrelativelylesssugar。gfoodsthatarelrams，havealowglydexvalueandarehighinantioxidantsisyourpassphtloss，inergyandimprovedoverallhealth。

&LYASKEDQUESTION:

Whatisthediffereweenacarbramdaglydex?Acarbramtertypicallyliststhetotalcarbohydratevalueofafooditem。（Thecarbramterstarlingonpage49'2alsoliststhelevelofdigestiblecarbohydratesyoushoulddoingAtkins。）Theglyeemieindexisameasureofagivenearbohydrate'seffeyourblood-sugarlevels。Youusetheglydextochoosecarbohydratefoodsthatwillhavearelativelylowimpayourbloodsugar。Butremember，whendoingAtkinsyourtotalcarbohydrateintakeisofultimateimportance。

TIPS:

·Keepacarbramdaglydexerator（aro。atkier，）。

&wholevegetablesinsteadjuices。vegetablesdestroyss。

·Addiandorproteintoasaladmiheimpactoftheyourblood-sugarlevel。

&ablesmostderieinsugarandshouldbeyourprimarychoices。

&hinkfruit，thinkberries。

·Apocket-sizeter，suchastheonehoundiofthisbook，esinhandyatthesupermarketas。