3 FOODS TO EAT DAILY AND 3 FOODS TO AVOID

Joel Fuhrman, American author, physician, and speaker, who advocates the Nutritarian Diet, recommends these three top foods to eat daily for health and longevity.

VARIETY IS KEY. But when it comes to everyday consumption, there are a few foods that, according to Dr. Fuhrman, are best to eat or avoid daily.

3 FOODS TO EAT DAILY

BERRIES

Berries are the most nutrient-dense of all fruits, and they are some of the most antioxidant-rich foods in existence. Berries have a number of anti-inflammatory and anti-cancer effects, and berry consumption has been linked to reduced risk of diabetes, cancers and cognitive decline.

CRUCIFEROUS VEGETABLES

Cruciferous vegetables contain anti-cancer compounds called isothiocyanates that work synergistically throughout the cell to detoxify carcinogens, reduce inflammation and oxidative stress, and kill cancer cells.

BEANS

Beans are the most nutrient-dense starch source. Their uniquely high-fiber and resistant-starch content helps to prevent weight gain and diabetes by slowing their digestion and stabilizing blood sugar. Fiber and resistant starch cannot be digested by human enzymes, so they reduce the total number of calories absorbed from beans, and they are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.

3 FOODS TO AVOID

RED AND PROCESSED MEAT

Red and processed meats are considered a probable cause of colon cancer, and are associated with increased risk of death from all causes.

REFINED CARBOHYDRATES

Refined carbohydrates (white sugar and white flour) are nutrient-depleted and cause dangerous spikes in blood glucose that contribute to diabetes, heart disease and cancers.

FRIED FOODS

In addition to the excess calories due to the frying oil, high-heat cooking of starchy foods produces a suspected carcinogen called acrylamide, linked to increased risk of certain cancers. Potato chips and French fries are especially high in acrylamide. High-heat cooking of meats (frying and grilling) produces even more potent dietary carcinogens called heterocyclic amines.