Part 17 (1/2)

Vegetables such as winter squash, sweet potatoes, and root vegetables such as carrots, beets, and parsnips have their virtues. All root vegetables are rich in minerals, and brightly colored ones are full of antioxidants. But the flip side is that these same vegetables are significantly higher in carbs than foundation vegetables are. You'll want to keep your portions of these starchy vegetables small unless you have a very high tolerance for carbs. Even within this grouping, carb counts vary greatly. Carrots and beets, for example, come in well below corn on the cob and potatoes. And a single serving of ca.s.sava exceeds the total carb intake for a day in Induction, with taro a close runner-up.

Vegetable Serving Size Grams of Net Garbs Beets cup 6.8.

Burdock cup 12.1.

Calabaza (spanish pumpkin), mashed cup 5.9.

Carrot 1 medium 5.6.

Ca.s.sava (yuca), mashed cup 25.1.

Corn cup 12.6.

Corn on the cob 1 ear 17.2.

Jerusalem artichoke*

cup 11.9.

Parsnips, cooked cup 10.5.

Potato, baked potato 10.5.

Rutabaga cup 5.9.

squash, acorn, baked cup 7.8.

squash, acorn, steamed cup 7.6.

squash, b.u.t.ternut, baked cup 7.9.

sweet potato, baked potato 12.1.

Taro cup 19.5.

Yautia (arracache), sliced cup 29.9.

Yam, sliced cup 16.1.

*All vegetables are measured after cooking except for Jerusalem artichoke.

WHOLE GRAINS.

This is usually the last food group to reintroduce (if at all), and with good reason. Ounce for ounce, grains are generally the highest in carb content of any whole food. You'll note that we refer to this category as whole whole grains, not simply grains. Oats, buckwheat, brown rice, and other whole grains are good sources of fiber, B vitamins, vitamin E, and minerals such as zinc and magnesium. But they and products made with them-whole grain bread, for one-come with a high-carb price tag. Even for people with a relatively high ACE, these foods could bait the metabolic bully. Introduce them with care and, if tolerated, consume them in moderation. grains, not simply grains. Oats, buckwheat, brown rice, and other whole grains are good sources of fiber, B vitamins, vitamin E, and minerals such as zinc and magnesium. But they and products made with them-whole grain bread, for one-come with a high-carb price tag. Even for people with a relatively high ACE, these foods could bait the metabolic bully. Introduce them with care and, if tolerated, consume them in moderation.

Whole Grain Serving Size Grams of Net Carbs Barley, hulled cup

13.0.

Barley, pearled cup

19.0.

Bulgur wheat cup 12.8.

Cornmeal*

2 tablespoons 10.6.

Couscous, whole wheat cup 17.1.

Cracked wheat cup

15.0.

Hominy cup 9.7.

Kasha (buckwheat groats) cup