omega-6. In addition, they tend to increase the “bad” LDL cholesterol and lower the
“good” HDL cholesterol. If you stick to
my guidelines for an LL Balanced way of
eating, you should rarely come across trans,
hydrogenated, or partially hydrogenated
fats. They are typically found in packaged
snack foods, fried foods, margarine, and
frozen supermarket baked goods. “What
about canola oil?” you might ask. Canola
oil has been considered a healthy cooking
fat for some time. However, it is chemically
produced, often is genetically modified, and
is partially hydrogenated. While it contains
more monounsaturated fats than other
vegetable oils, I don’t see any place or need
for it in a real-food diet.
FIBER
Grains: Certain grains can be a wonderful
addition to a healthy diet. Grains are fiber-rich,
contain high levels of B vitamins for proper
metabolism and red blood cell formation, and
they’ve been shown to improve cholesterol
and blood pressure levels. I particularly love
oats, which I use throughout the book as a
gluten-free alternative to wheat flour (read
more about gluten next). That said, some
people experience irritable bowel syndrome
(IBS) symptoms when they eat grains. Grains
contain high levels of phytic acid, which we’ve
seen can inhibit nutrient absorption. They also
contain lectins, another plant self-defense,
which can interfere with digestion and trigger
an immune system response. If you eat grains
and experience uncomfortable symptoms, or
you see whole grains left in your stool after
elimination, they might not be an ideal part of
your diet. Besides oats, I only use a smattering
of grains throughout the book in the form of
white rice and quinoa. There are just so many
other amazing foods available! Feel free to
experiment with grains such as millet, barley,
rye, amaranth, or buckwheat if you know that
they agree with your digestive system.
Fresh vegetables: When it comes to the veggie
kingdom, it’s hard to go wrong. Barring any
specific health conditions, I say go to town on
plants, knowing that they’re one of our best
defenses against chronic inflammation. In
addition, very few foods can rival the nutrient
density of colorful vegetables, and their high-
fiber content is great for feeling satisfied,
aiding with digestion, and regulating blood
sugar. The veggie recipes in this book are
delicious and simple enough to convert even
the strongest skeptic, so I hope you’ll give
them a try.
• Cruciferous vegetables. This family
includes broccoli, Brussels sprouts,
cauliflower, kale, radishes, collard greens,
and cabbage, and they’re some of my
favorites when cooked properly. Cruciferous
vegetables have particularly potent anti-
inflammatory compounds.
• Leafy green vegetables. Kale has its own
empire for good reason, but so should
spinach, Swiss chard, bok choy, arugula,
and collard greens. Leafy greens are packed
with crucial antioxidants, which help
quell damage from environmental toxins,
chemicals in our body and beauty products,
stress, over-exercise, processed foods, and
medications. This class of vegetable is also
rich in the alphabet of vitamins—A, B, C,
D, E, K—and minerals, such as calcium,
magnesium, and folate. And let’s not forget
about the lettuce family, such as Bibb,
romaine, and butter lettuces, all of which
contain many healing compounds.
• Starchy vegetables. My absolute favorites!
Here we have jewel-toned beauties like sweet
potatoes, yams, and beets, winter squashes
like acorn and butternut, carrots, potatoes,
and parsnips. These veggies have a higher
sugar and starch content than others,
making them ideal candidates for roasting
and caramelizing. But they bring more to
the table than just flavor—they contain
a host of nutrients, insoluble fiber (which
