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Recommended Zone Diet Fruits & Vegetables

The Zone Diet and its 40/30/30 ratio of carbohydrates to fat to protein relies on the emphasis of unprocessed fruits and vegetables as the main source of the daily 40% of carbohydrates. Intake of pasta and potatoes should be limited to lower glucose and insulin levels that cause the body to build up fat. Increase the lean proteins and fats that would be otherwise reduced on a low-fat diet, so that each makes up 30% of your daily caloric intake.

  1. History

    • The Zone Diet was developed by Dr. Barry Spears as a result of his research on phospholipids in the 1970s, and the role of fats in the prevention of heart disease. Eventually his research evolved into the ability of diet to help prevent various health problems. The Zone Diet, with its emphasis on lean proteins and fats, was originally developed in the 1980s as a health control method, not for weight loss. It is based on a principle of moderation and balance, with this balance in the body helping overall nutrition and health.

    Limitations

    • In the Zone Diet fruits and vegetables should provide the main source of carbohydrates, 40% of your daily caloric intake. Sugar intake should be low, so carbohydrate items should be high in fiber and other essential nutrients. Pastas and starches can be replaced with certain vegetables like spaghetti squash, and bread should be limited. Although certain fruits are recommended on the Zone Diet, fruit juices are a definite no, as they are processed and high in simple sugars. Certain fruits, like bananas and grapes, are also restricted because of their higher natural sugar content.

    Recommendations

    • The list of available fruits is limited to include various berries, apples, apricots, grapes, kiwi and tomatoes. Vegetables are plentiful in the Zone Diet, as they are highly recommended to be eaten raw or cooked unprocessed with healthy fats like olive oil. Since the fat intake of the Zone Diet is much higher in proportion to other low-fat diets, avocado is a recommended staple item as it provides both good fat and essential nutrients. Other recommended vegetables include broccoli, artichoke, zucchini, onion, carrots, green beans, green pepper and celery.

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