Role of unprocessed foods in preventing diseases

 Food

 How Much

 Why

 Vegetables

 Any amount; dark coloured ones are best. Fresh and little processed [steamed] is preferred. Go easy on the rapidly absorbed starchy carbohydrates from potatoes.

 The colored ones have many types of carotenoid [like vitamin A] and flavonoids [phytochemicals] that prevent (cancer, heart and vascular trouble, strokes, etc) especially the "above-ground" portion of veggies have fibre, slow-release energy and no fat. Cabbage, broccoli and Brussels sprouts are anti-cancer. Garlic is heart-healthy.

 Whole-grainsWhole (brown) rice The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycaemic Index". This is not good for heart disease and diabetes.

 Reasonable amounts if tolerated.

 Basic food; contains many good components like fibre, minerals and vitamins that are removed in refining. Bran and germ are very high in B vitamin

 Beans, soy and lentils (legumes)

 Reasonable amounts; combine with grains if tolerated.

 Lower bad cholesterol and triglycerides. High fibre, low fat. Combine with nuts and grains. Their protein may be good for the heart. Soy is good for health, heart and anti-cancer

 Fibre Cereal bran and germ are amazing sources of betaineand choline.

 About 30 g/day. Controls diabetes and reduces the risk of heart diseases

 Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Each gram/day lowers LDL cholesterol by nearly 1%. Found in whole grains (oat), fruits, beans, and veggies. Gets you most of your fibre and all your omega-3; it also lowers bad cholesterol and helps keeps you "healthy".

 Fruits and berries

 300 to 400 gms

 Same as vegetables. Lots of vitamins and fibre and no fats. Their flavonoids strengthen blood vessels and are potent antioxidants.