The two main keys when it comes to Veggies are:
First: Add as many Veggies (low calorie, watery veggies) as you like!
Eat veggies to taste—and don’t count them towards your carb source if you’re “counting macros”…
Second: It's great to eat them "strategically" to get valuable Micronutrients...AND to avoid eating too many anti-nutrients...from them each day.
Ideally, aim for eating 3 - 6 cups steamed/water-sautéed or raw Veggies a day.
And your overall Fruits & Veggies strategy would be 5 - 9 servings of fruits & vegetables per day. Generally a serving is considered 100 grams (or 3.5 ounces) of food--which could look like a medium-sized piece of fruit...a 1/2 cup of streamed greens...or 1 cup of raw greens.
So if you're aiming for 3 - 6 cups of steamed/water-sautéed or raw Veggies a day...you would definitely accomplish this overall Fruit & Veggies goal.
Why don’t Veggies “count” towards your daily Carb Macros??
As Dr. Jaminet explains in The Perfect Health Diet that our gut bacteria use the glucose & fructose in low calorie veggies themselves, so “the net contribution of vegetables to the body’s glucose balance is virtually nil.”
But just because you don’t have to “count” your Veggies as part of your Carb Macros—you do want to go for eating them—again, aiming for aiming for 3 - 6 cups of steamed/water-sautéed or raw Veggies a day (which is not hard too do if you have 1-2 cups at each meal)…
Key Micronutrients, Vitamins & Minerals
Because Veggies are loaded with Micronutrients that you just can’t get very easily with eating any other category of food.
Nutrients like potassium (most people are not getting enough of this), calcium, magnesium (this mineral is hard to get enough of daily & is a recommended daily supplement)…vitamin C, vitamin K, fiber, folate, and many more.
I like to use cronometer.com to track my macro & micronutrients…and I’ve found that it really does take eating 1 - 2 cups of Veggies with every meal & doing something like a green juice/smoothie to get enough of a micronutrient like Potassium, that helps you maintain a healthy blood pressure.
Eating a solid amount of Veggies each day has been positively associated with several good health markers, like:
lower cancer risk, lower chance of type 2 diabetes & cardiovascular disease, improved vision, lung health & bone health…
and less oxidative stress/inflammation.
And eating a diet with a solid amount of Veggies (and a little fruit)…good protein & moderate carbs as defined by a Mediterranean diet…has been shown to significantly improve symptoms of depression (without adding in extra exercise or other restrictions) in a really well-conducted research study in Australia.
Plus, if you are suffering or concerned you may be prone to a now-a-days common condition 🙁 called Fatty Liver Disease--which you may be at risk of if you have pre-diabetes, type 1 or 2 diabetes, obesity, insulin resistance or are struggling with gaining weight--
Then eating 3 - 6 cups steamed/water-sautéed or raw Veggies a day is one of the key strategies that Dr. Chris Masterjohn recommends to help resolve this condition.
Does 3 - 6 cups of Raw/lightly steamed Veggies a day seem Do-able or Overwhelming?
This may seem like a lot at first...but because there are so many health perks, I think that you can get into a flow with it relatively quickly.
I do highly recommend purchasing Organic for most veggies...because they simply taste better & that alone makes it easier to eat them.
Plus, I'm going to share how choosing slightly more Bitter Veggies can really help reset your Tastebuds...and help kill your sweet tooth...especially when it comes to Breakfast...and your cravings for the rest of the day.
And, I'm excited to share a #1 strategy to make sure you aren't getting too many Anti-Nutrients from your daily Veggies too...since plants aren't these helpless things waiting around for us to eat them.