What exactly is a G-Bomb? This Houston Personal Trainer Explains it all
It’s an acronym for Greens, Beans, Onions, Mushrooms, Berries and Seeds.
The follow is a breakdown of why a G-Bomb way of eating will help you live a long and healthy life.
Greens contain anti-cancer compounds that also protect the blood vessels. Plus they promote healthy vision and reduce the risk of developing diabetes.
Lettuce, for example, contains a number of antioxidant phytochemicals including beta-carotene, lutin, zeaxanthin, vitamin C, caffeic acid, quercetin and anthocyanins have been shown to reduce your risk of developing cancer or cardiovascular disease.
Observational studies by the American Institute for Cancer Research have found that raw vegetables have protective effects against oral and esophalgeal cancers.
A similar analysis found that eating salad greens and raw vegetables decreased the risk of stomach cancer. For example, a 50-gram serving (about two cups) was estimated to reduce the risk by 57 percent.
Other studies have shown that consuming raw vegetables reduces the risk of breast cancer.
A diet of raw vegetables will also help you lose weight. When women ate salad as their first course (or with the main course) it was found they consumed less calories the rest of the meal.
It’s important to note that raw vegetables were found to have more powerful and consistent anti-cancer benefits than cooked vegetables.
Beans (plus lentils and other legumes)
Because the body digests them slowly (which stabilizes your blood sugar level reducing hunger and caloric drive and helping to prevent food cravings) beans act as anti-diabetes and weight-loss foods.
Beans are a very high fiber food and contain high levels of what’s known as resistant starch (carbohydrates that aren’t broken down by digestive enzymes.) Because of this and a high level of fiber, the number of calories absorbed from beans is reduced by about a third. Fuhrman points out that more studies are needed to verify the exact percentage though.
According to Fuhrman, beans are nutritionally superior to whole grains and advises that they should be the preferred starch of choice for diabetics. In a study done by Dr. David Jenkins (who originally developed the concept of the glycemic index) on top of having lower blood glucose levels, people who ate beans instead of whole grains saw a reduction in their cholesterol levels. Bean-eaters were also found to have a lower body weight and a small waist circumference. Plus they enjoyed a decrease in their blood pressure.
Beans also have significant anti-cancer effects. Fuhrman says that “the resistant starches in the beans are converted by healthy gut bacteria into fatty acids that help prevent colon cancer.”
Onions (Onions belong to the Allium genus of vegetables which also includes garlic, leeks, chives, shallot, and scallions)
On top of adding great flavor to your meal, onions also have beneficial effects on your cardiovascular and immune systems. Plus they have anti-diabetic and anticancer effects.
The reason why onions sometimes irritate your eyes is due to the organosulfur compounds they contain. These compounds have been found to slow tumor growth and kill cancer cells. Eating onions and garlic frequently has been found to reduce the risk of cancer to the digestive tract.
A European study found that people who consumed the greatest quantities of onions and garlic had an amazing 55 to 85 percent reduction in oral, esophageal, colorectal, laryngeal, breast, ovarian and prostate cancers.
Fuhrman reminds us that to benefit from the protective elements of the sulfur compounds, onions should be eaten raw and chewed well. If you are cooking them, they should be chopped finely first to initiate the chemical reaction.
Mushrooms, Fuhrman says, are “one of the most important foods on the planet. They have tremendous powers to enhance the immune system.
Fuhrman writes that “mushrooms’ specialized lectins (called antigen-binding lectins) can recognize and bind to abnormal cells and cancer cells, labelling the cell for destruction by the immune system, while its compounds also prevent abnormal cells from dividing and replicating.”
He cites a recent Chinese study that found that women who ate at least 10 grams of mushrooms a day (roughly one button mushroom) decreased their risk of breast cancer by 64 percent.
All types of mushrooms have various anti-cancer properties according to Fuhrman. In addition, they have amazing anti-obesity effects. Mushrooms have chemical properties that oppose insulin. This helps lower your blood sugar level and interferes with the fat deposition on your body. They are also very low in calories.
Fuhrman points out that in order to reduce the impact of a potentially carcinogenic substance called agaritine that mushrooms contain, you should always cook mushrooms before you eat them.
Berries (and Pomegranates)
Some of the highest antioxidants foods in existence are blueberries, raspberries, strawberries and blackberries. Berries are rich in flavonoids. Flavenoids, which are produced by plants, are by far the greatest source of health-supporting phytonutrients.
Studies haven shown that high flavonoid intake is associated with up to a 45 percent less risk when it comes to coronary heart disease. Fuhrman writes that “the high antioxidant content in berries helps to reduce blood pressure and inflammation…to prevent DNA damage that leads to cancer…to protect the brain against oxidative damage…and to stimulate the body’s own antioxidant enzymes.”
Ellagic acid, which is abundant in both berries and pomegranates was, in the 1980s, discovered to block the formation of tumors. Berry and pomegranate extracts have also been found to slow the growth of cells and even caused the death of cells when it comes to different types of cancer.
They can also help you lose weight. Fuhrman writes that the polyphenols found in berries “decrease the bacteria that promote fat storage and increase the bacteria that encourage a slim body.”
A 2011 study found that one serving of berries per week decreased the risk of hypertension by 10 percent. A 2013 report from the Nurse’s Health Study showed that having three or more weekly servings of blueberries or strawberries was linked to a 34 percent decrease in the risk of heart attack.
Fuhrman recommends that you buy berries inexpensively right from the farm in the summer and fill your freezer with them so you have a good supply for the winter. Or, if you have the land to do so, grow your own.
It makes sense that, as seeds are nature’s way of perpetuating plant life on earth, that they have amazing health benefits. Not only do they have amazing disease fighting ability on their own, they increase the absorption of nutrients in vegetables eaten in the same meal.
Several seeds and nuts (flaxseeds. hemp seeds, chia seeds, walnuts) are rich in omega-3 fatty acids. Omega-3 is extremely beneficial to heart and brain health.
Seeds and nuts also act as a “fat sponge” in the digestive tract preventing all their fat calories from being absorbed.
But what’s really beneficial, Fuhrman writes, is that they pull out the unhealthy fats from the bloodstream, increasing the cholesterol content of the stool, carrying the bad fats out of the body , and allow the healthy fats to stay in.
Fuhrman references a study that followed women for ten years. Those who consumed a daily average of about .3 milligrams of lignans from seeds enjoyed a whopping 71 percent reduction in breast cancer deaths compared with women that ate few or no lignans in their diet.
If you focus on eating significant portions of G-Bombs in your weekly diet, you will be taking a gigantic step to insulating yourself from cancer, heart disease, diabetes, and other chronic illnesses that plague so many people whose diets consist of processed and sugar, salt and fat-laden foods.
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