Dr. Barry Sears created the Zone Diet as a means to encourage the type of weight loss that would reduce chronic conditions, such as diabetes, heart disease and cancer, according to the World's Healthiest Foods. The Zone Diet emphasizes proportional eating: 40 percent of calories from carbohydrates, 30 percent from proteins and 30 percent from fats. The largest category, carbohydrates, should come primarily from recommended fruits and vegetables. While most fruits and vegetables are permitted for consumption on the Zone Diet, there are some notable exceptions.
Vegetables
The Zone Diet emphasizes consuming vegetables that are non-starchy, according to Northwestern University's Feinberg School of Nutrition. This is because starchy vegetables are associated with raising blood sugar levels. When your blood sugar levels rise, insulin is stimulated to reduce blood sugar. Because those with diabetes do not produce insulin, these foods are difficult for the person to adjust. Because the Zone Diet is designed to minimize diabetes symptoms, non-starchy vegetables are recommended to help stabilize blood sugar levels. Examples include zucchini, bell peppers, mushrooms, onion and snow peas. The Zone Diet website ranks spinach, kale, romaine lettuce and broccoli as "excellent" choices for low-glycemic vegetable options. These are considered to be nutrient-dense and contain healthy sources of fiber.
Fruits
The Zone Diet emphasizes eating fruits that are low on the glycemic index in order to maintain blood sugar levels, according to Go Ask Alice, a health resource from Columbia University. Examples of low-glycemic index fruits include cherries, cantaloupe, peaches, grapes and grapefruits. The Zone Diet website ranks blueberries, blackberries, strawberries and red grapefruits as "excellent" choices for fruit intake. The diet recommends consuming 12 to 15 servings of vegetables and fruits daily.
Fruits and Vegetables to Avoid
While most fruits and vegetables are permitted on the Zone Diet, there are a few starchy fruits and vegetables linked with being high on the glycemic index. For fruits, bananas should be avoided, according to the Feinberg School of Nutrition at Northwestern University. Other restricted fruits include papaya and mango, according to the World's Healthiest Foods. For the vegetable category, carrots, corn and potatoes should be avoided. These vegetables are considered starchy and high on the glycemic index.
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