Cruciferous vegetables are a fundamental part of the KetoFast plan. These veggies—including broccoli, cabbage, collards, brussels sprouts, cauliflower, kale, and bok choy, to name just a few—have been repeatedly shown to be some of nature’s most valuable health-promoting foods, capable of preventing a number of common health issues.
Because they are low-carb, nutrient-rich, and chock-full of compounds that help promote detox (among other benefits, which I’ll enumerate here), they are the mainstay of many of the KetoFast-friendly recipes in this book, and also deserve a large presence on your plate when you are following a cyclical ketogenic diet.
The super-nutrients that these veggies provide include: fiber, the anticancer compounds sulforaphane1, 2, 3, 4 and other powerful isothiocyanates,5, 6 anti-inflammatory and free radical quenching phenolic compounds,7, 8, 9 and immune-boosting diindolylmethane (DIM).10, 11
In addition, compounds found in broccoli and other cruciferous veggies have been shown to:12
As if that list of benefits isn’t enough to entice you to eat more cruciferous vegetables, another of their important health benefits is their heart-healthy influence: they lower your risk of stroke and heart attack by promoting more supple neck arteries and preventing the buildup of arterial plaque.
One study30 that examined the effects of vegetable intake on carotid artery measures, which are indicative of arterial health (as narrow, hard arteries restrict blood flow and can lead to heart attack and stroke), found those who consumed the most cruciferous vegetables had thinner and therefore healthier carotid arteries than those who consumed the fewest.
On average, those who ate at least three daily servings of cruciferous veggies had carotid arterial walls (the artery in your neck) nearly 0.05 millimeters thinner than those who ate two servings or less. Each 0.1-millimeter decrease in thickness is associated with a decreased stroke and heart attack risk ranging from 10 to 18 percent, so the results were considered rather significant.
Overall, each 10-gram daily serving of cruciferous vegetables was associated with a 0.8 percent reduction in carotid artery wall thickness. This link was not found with other types of vegetables.
Let’s take a look at some of the specific compounds that make cruciferous vegetables so potent:
Nicotinamideadeninedinucleotide (NAD+). A basic premise of aging is that your cells’ ability to produce energy declines with age. With less available NAD+ coenzyme support, your cell repair and maintenance declines as well, and with that, degeneration sets in. Cruciferous vegetables have been shown to slow age-related decline in health by restoring metabolism to more youthful levels.31, 32, 33 At least part of the mechanism by which they do that is through the coenzyme family of NAD, a compound involved in mitochondrial health and energy metabolism. NAD+ is vital for mitochondrial functionality.34 NAD+ is also required to regenerate glutathione, necessary to prevent and minimize cellular damage due to oxidative stresses from metabolizing food or external toxic exposures.35
Research36 has shown that when NAD+ synthesis in fat tissue is defective, metabolic dysfunction occurs throughout your entire body, including your skeletal muscle, heart, and liver. When NAD+ levels were restored, all of these dysfunctions were reversed. So by improving your NAD+ status, you’ll improve your overall metabolism and mitochondrial health, which benefits your whole body.
Indole-3-carbinol (I3C) and diindolylmethane (DIM). Another important phytochemical found in cruciferous veggies is I3C, which in your gut is converted into DIM. DIM in turn boosts immune function and plays a role in the prevention and treatment of cancer.37, 38
Aside from converting to DIM, which has anticancer activity, I3C also works by activating a protein called aryl hydrocarbon receptor (AhR), which communicates with immune and epithelial cells in your gut lining, thereby helping to reduce inflammation caused by pathogenic bacteria. AhR also helps stem cells convert into mucus-producing cells in your gut lining. These cells help extract nutrients from the foods you eat, all of which translates into improved gut function and health.
When you have insufficient amounts of AhR, the stem cells end up producing malfunctioning cells that divide in an uncontrolled manner. This abnormal cell division is ultimately what results in abnormal growths that can turn into malignant tumors in your colon. Consumption of cruciferous vegetables helps prevent this chain of events by boosting I3C.
Research has also shown it can help balance male and female hormones, thereby supporting reproductive health in both sexes. DIM has been shown to balance 4-hydroxyestrone, an estrogen that can have damaging effects and plays a role in reproductive cancers. In one study, supplementation with I3C at dosages of 200 and 400 milligrams per day for three months reversed early-stage cervical cancer in 8 of 17 women.39
Sulforaphane. Broccoli and other cruciferous vegetables are also an excellent source of sulforaphane, a powerful phytochemical. Studies have shown sulforaphane supports normal cell function and division while causing apoptosis (programmed cell death) in colon,40 liver,41 prostate,42 breast,43 and tobacco-induced lung cancer.44 Just three servings of broccoli per week may reduce a man’s risk of prostate cancer by more than 60 percent.45 Sulforaphane-containing broccoli sprout extract also improved fasting glucose in adults with obesity and type 2 diabetes.46
This sulfur compound also helps normalize your DNA methylation and increases enzymes in your liver that help destroy cancer-causing chemicals you may consume or be exposed to in your environment. It is also known to block inflammation and damage to joint cartilage.47
Sulforaphane may also be helpful in the treatment of breast cancer. When tested in mice and cell cultures, sulforaphane was found to target and kill cancer stem cells, thereby preventing the formation and spread of tumors.48 Researchers believe sulforaphane may also prove useful for fighting Alzheimer’s disease by altering the production of amyloid beta and tau, two main factors known to contribute to Alzheimer’s disease.
In Alzheimer’s patients, levels of amyloid beta protein may become abnormally high, clumping together to form plaques that disrupt neuron function. Abnormal accumulations of tau protein may also collect inside neurons, forming threads, or neurofibrillary tangles, which disrupt communication between neurons.
In a mouse model of Alzheimer’s disease, sulforaphane not only cleared the accumulation of amyloid beta and tau protein, but also improved memory deficits in the mice, hinting at a potential treatment that could also be useful in humans.49
Eating more cruciferous veggies in an attempt to boost your sulforaphane intake, or taking it via high-quality supplement, is useful for far more than brain health. For instance, sulforaphane may be helpful in the treatment of diabetes as well as lowering blood glucose levels and improving gene expression in your liver. In fact, sulforaphane was found to inhibit glucose production in cultured cells and improve glucose tolerance in rodents on high-fat or high-fructose diets. Sulforaphane-containing broccoli sprout extract also improved fasting glucose in adults with obesity and type 2 diabetes.50
In addition, studies have shown that sulforaphane:
When you eat raw mature broccoli, you only get about 12 percent of the total sulforaphane content theoretically available based on the parent compound. You can increase this amount and really maximize the cancer-fighting power of broccoli by preparing it properly.
Steaming your broccoli spears for three to four minutes will optimize the sulforaphane content by eliminating epithiospecifier protein—a heat-sensitive sulfur-grabbing protein that inactivates sulforaphane—while still retaining the enzyme myrosinase,56 which converts glucoraphanin to sulforaphane. Without it, you cannot get any sulforaphane.
If you opt for boiling, blanch the broccoli in boiling water for no more than 20 to 30 seconds, then immerse it in cold water to stop the cooking process. Boiling or microwaving your broccoli past the one-minute mark is NOT recommended, as it will destroy a majority of the myrosinase and you will not be able to convert the glucoraphanin to sulforaphane.
You can further augment the perks of consuming sulforaphane-rich vegetables by pairing them with a myrosinase-containing food.57 Myrosinase is an enzyme that converts glucoraphanin to sulforaphane. Examples of foods containing myrosinase include mustard seed, daikon radishes, wasabi, arugula, and coleslaw, with mustard seed being the most potent.
Just as your food choices on your fasting days can support your detoxing efforts, so can the things you drink. And, of course, you’ll want to avoid any beverages with artificial ingredients (such as diet sodas, sports drinks, and many enhanced waters) and/or sugars (including fruit juices and sodas).
I carefully selected the teas I recommend you drink on your KetoFast days because each will help your body process and/or eliminate toxins, reduce inflammation, and, in the case of chamomile, get the rest you need to allow your body to do its important detoxification work. Below is a bit more about the unique benefits of each.
Rooibos: Also known as red tea or red bush tea, rooibos is an herbal tea that’s derived from the Aspalathus linearis plant, a bush native to the mountainous region of Cederberg in South Africa. Rooibos contains aspalathin and quercetin, which are powerful antioxidants that can help protect the cells against damage caused by free radicals. Rooibos tea is naturally caffeine-free, and has a mildly sweet, nutty taste.
Honeybush: This medicinal tea is made from the Cyclopia intermedia plant that is native to the cape of South Africa. Honeybush tea is high in antioxidant phenolic compounds that are effective in reducing inflammation. Traditionally it has been used to relieve colds and other viral infections. It has also been found to significantly protect against the mutation of DNA in the liver in the presence of toxins.58
Dandelion root: Some people think that dandelion is nothing but a pesky weed that can ruin a perfectly groomed lawn or garden, while others consider it one of the most useful gifts from nature. It’s true that dandelion may not always grow in the desired location, but this resilient plant has plenty of health benefits to offer. Tea made from dandelion roots is known for its ability to help stimulate the appetite and relieve liver and gallbladder problems. Dandelion tea is considered a “liver tonic,” since it helps detoxify the liver and improve the flow of bile.
A 2017 study showed that the water-soluble polysaccharides from dandelion root may help protect the liver from hepatic injury.59 Dandelion tea may also help improve the health of your kidneys and reduce your risk of developing gallstones by flushing out toxins, salt, and excess water through increased urine production.60
In addition to the benefits mentioned above, drinking roasted dandelion root tea may be beneficial for coffee lovers who are trying to cut down their caffeine intake, as it tastes relatively similar to coffee but provides better health benefits.
Chamomile: This is one of the most soothing of all herbal teas—with a long history of beneficial use dating back to ancient Egypt. Chamomile is the common name for several daisy-like plants belonging to the Asteraceae family, namely German chamomile (Matricaria retutica) and Roman or English chamomile (Chamaemelum nobile).
Chamomile has long been used to treat insomnia and is highly regarded for its ability to induce daytime calmness and relaxation. Its sedative effects are likely due to the flavonoid apigenin, which binds to benzodiazepine receptors in your brain.
Chamomile is also particularly helpful in dispelling gas, soothing heartburn, and relaxing muscles that move food through your intestines. It also inhibits Helicobacter pylori, a bacterium linked to stomach ulcers.
The reason that I make it a point to drink a cup of chamomile tea most nights is that it is relatively high in a flavone (a class of flavonoid that is a component of white or yellow pigments) called apigenin, which just happens to inhibit CD38. And when you inhibit CD38, you will increase NAD+ levels. NAD+ is a compound involved in mitochondrial health and whole-body metabolism—including your skeletal muscle, heart, and liver—that declines with age. The take-home message here is that by improving your NAD+ status, you’ll improve your overall metabolism and mitochondrial health, which benefits your whole body.
The cytochrome P450 enzymes (CYP) are a superfamily of enzymes important for the metabolism of toxins. High concentrations of CYPs are mostly found in the liver, but also in your small and large intestine, lungs, and brain. The expression and activity of CYP in your liver can be increased or decreased by bioactive compounds from plants.61 This is one of the reasons you want to avoid grapefruit juice, as it has been shown to inhibit CYP activity and lower toxin removal.62 Studies show that St. John’s wort, common valerian, Ginkgo biloba, and common sage can increase CYP activity and may be useful on partial fasting days.63 Chicory has also been shown to increase CYP activity.64
Seeds are truly a miracle of nature as they contain all the nutrition needed to create and nurture a new plant. When you choose the right types, they nourish your cells, tissues, and organs with omega-3 fats, fiber, minerals, antioxidants, and other substances unique to seeds. As such, they are a powerful way to sustain you on your KetoFast days, as well as an excellent addition to your diet on all other days.
It is best to activate the sprouting process before consuming seeds, though, as this will inactivate some of the antinutrients that are present in seeds, which could limit their effectiveness. So the minimum that you would want to soak your seeds would be for 8 to 12 hours.
You could eat them after that soaking process, but I believe it is even better to take the sprouting process further and put them in wide-mouth Mason jars, rinse them twice a day, and let them drain. You can do this for up to five days, by which time most of the seeds will be sprouted and can be put into a smoothie. Alternatively, you could toss them into your salad.
Black cumin, also known as black seed, black caraway, onion seed, and Roman coriander, is not the same as cumin. Black cumin comes from the flowering plant Nigella sativa, and its name in Old Latin, panacea, means “cure all.” This powerful seed protects a wide spectrum of the body systems that participate in the detox process, including the kidneys, the liver, the GI tract, and the immune system.65 Black cumin may also have anti-obesity effects, including contributing to reductions in body weight and waist and hip circumference.66
While I particularly like black cumin seeds for their healthy balance of omega-3 and omega-6 fats, I also am keenly interested in their thymoquinone content, which is known to have anticancer effects.67 Research has recently shown that this unique substance and its derivatives are potent antioxidants that target mitochondria—that is, they penetrate cell membranes and accumulate in the cells’ mitochondria where they’re able to scavenge destructive reactive oxygen species (ROS) and free radicals.
A popular ingredient in North Indian, Pakistani, and Iranian cuisines, black cumin’s taste is described as “warm and slightly bitter,” resembling a blend of thyme, oregano, and nutmeg. I add a small scoop of black cumin seeds to my smoothie each day. They can be sprinkled over a salad or added to casseroles, stir-fries, salad dressings, and baked goods. Try mixing them with lemon, chopped cilantro, and tahini for a delicious topping or dip for fresh vegetables.
Black cumin can be made into a hot soothing beverage: Pour hot water over a tablespoon of seeds and steep for 10 minutes for a rejuvenating cup of tea. You can even add a few seeds to your favorite tea or coffee for an exotic kick!
Black sesame seeds have the highest oil content of any seed; oil comprises 50 percent of their weight, and much of that oil is made up of omega-3 fats. Many people take the extracted oil as a supplement, but I believe the whole unprocessed seeds offer more potential benefits.
Unlike white sesame seeds, black sesame seeds are unhulled, giving them a more complex flavor and additional nutritional benefits. Black sesame seeds have more calcium per gram than any other food and are excellent sources of magnesium, copper, and zinc. Like flax, they are also rich in lignans—plant compounds that act like antioxidants and are important for cellular and mitochondrial health. Once ingested, lignans are converted into weak forms of estrogen that help regulate hormone balance in the body, and could potentially help reduce the risk of hormone-associated cancers (breast, uterine, ovarian, and prostate). There is also research suggesting that postmenopausal women who have a high intake of dietary lignans have a 17 percent lower risk of_breast cancer compared to those with a low intake.68
Flaxseeds are small, brown-colored seeds that are a source of alpha-linolenic acid (ALA), a plant-based essential omega-3 short-chain fat that your body can’t make.
Not only do flaxseeds contain higher levels of omega-3s than any other plant food, but they also have a higher ratio of omega-3 to omega-6 fats, which is very important to your health. They’re also the best source of lignans of any food. Lignans, as discussed in the black sesame seed entry, are insoluble fibers and polyphenols that your body converts into weak forms of phytoestrogens.
That may sound as if eating flaxseeds might disrupt hormonal balance, but it actually promotes stasis as lignans block the enzyme involved in estrogen production and take up space on estrogen receptor sites, which means that stronger estrogens, either manufactured in the body or taken up from the environment, aren’t taken up by these receptors. Since breast cancer is associated with high levels of estrogen, this makes flaxseeds protective against breast cancer, as well as prostate and colon cancer. Flaxseeds are also traditionally used to regulate the menstrual cycle and reduce symptoms of PMS and menopause. Flaxseeds provide substantially more lignans than sesame seeds—approximately 10 times the amount.
And flaxseeds are treasure troves for fiber, both soluble and insoluble. In fact, 95 percent of flaxseed is fiber! Like other high-soluble-fiber foods, when you eat flaxseeds, they turn into a thick, gel-like mass, thanks to their high lignan levels. This “mucilage” gel serves multiple purposes. It can help increase nutrient absorption by delaying the emptying of your food into the small intestine. In turn, this helps you feel fuller longer, and helps reduce your cravings for carbs and sugar.
Whole flaxseeds should be freshly ground (in an inexpensive coffee or spice grinder) just prior to eating, and both the whole and ground seeds should be stored in the freezer or refrigerator to keep them fresh. (If they develop a rancid odor, toss them out and purchase more.) An important caution here is to avoid using preground flaxseeds or even worse, flaxseed oil, which is virtually guaranteed to be highly oxidized and rancid.
But the best way to consume flax is not to grind it at all but to soak 1 tablespoon of the flaxseeds overnight in water and then pour it into your smoothie. Alternatively, you could sprout the flaxseeds over a few days and put that into your smoothie.
Hemp seeds, or hemp hearts (the hulled seeds), have endured a bad rap for many years, largely because of their association with marijuana, or cannabis. While hemp is a variety of the cannabis plant, it is not a source of tetrahydrocannabinoids (THC)—in other words, there are no psychoactive cannabinoids, and it won’t get you high.
What hemp seeds will do is provide an abundance of health-promoting nutrients including gamma-linolenic acid (GLA), a building block for hormone-like substances that help regulate body temperature, smooth muscle, hormone balance, and inflammation. Hemp seeds also contain abundant fiber, both insoluble and soluble, that helps promote regularity, feeds your beneficial gut bacteria, and supports your overall digestive health. Hemp seeds contain an ideal balance of omega-3 to omega-6 fats, all 20 amino acids, manganese, vitamin E, magnesium, and phosphorus.
Chia seeds, which are members of the Salvia hispanica family, were a prized food to the ancient Aztecs and Mayans. In fact, chia is the ancient Mayan word for “strength,” and the tiny seeds were valued for their energy-boosting properties.
Chia seeds are a quick and easy-to-use source of protein, healthy fats, dietary fiber, minerals, vitamins, and antioxidants, all rolled into one tiny package. Although they have similar health benefits to flaxseeds, chia seeds don’t have to be ground prior to consumption, and they don’t go rancid as quickly either. In fact, chia seeds are said to last up to two years with no refrigeration, courtesy of the high levels of antioxidants they contain.
Their high concentration of the plant-based omega-3 fat is one of their major claims to fame. Chia seeds contain up to 40 percent of their nutrients as oil, and 60 percent of that is omega-3, a high concentration of which is alpha-linolenic acid (ALA).
Another health plus: Chia seeds contain a number of phytochemicals, including myricetin, quercetin, and kaempferol, which are known for their antioxidant, anti-inflammatory, and anticancer properties. Perhaps their greatest benefit is their high amount of fiber. Chia seeds contain about 5 grams of fiber in just 1 tablespoon.
When chia seeds are soaked in water or coconut milk overnight, they take on a tapioca-like texture; add some cinnamon and/or raw cacao powder and a bit of stevia for a pudding-like treat that can be eaten any time, even on KetoFast days (just be sure to log them on Cronometer, the food-consumption-tracking app).
On other days, you can sprinkle chia over yogurt, smoothies, or soups. Since they do absorb water and become gelatinous, if it’s crunch you’re after, sprinkle them on just before eating. Or, sprout your chia seeds (yes, just like with a Chia Pet) and eat these nutritional superstars in salads or on their own.
Caution: If you have a history of difficulty swallowing, or are giving chia seeds to children, take care not to eat a handful of them and then immediately drink water; they can quickly form a gel-like ball that can partially block the esophagus, requiring medical treatment to remove.
Psyllium husk is best known for its ability to treat constipation and is the active ingredient in Metamucil (which I am not recommending here). Psyllium husk has been shown to regulate the intestinal barrier and decrease pro-inflammatory cytokines and tight junction protein expression in the colon.69
Even though a tablespoon of psyllium husk has 18 calories, they are all digestive-resistant carbs, so it adds zero carbs to your dietary targets. Many find that if they put a tablespoon of organic psyllium in a glass of water and let it form a gel, they can eat it like a porridge and it will fill their stomach and alleviate their hunger pangs.
However, it is very important to understand that most psyllium, especially the psyllium found in brand products like Metamucil, is a heavily sprayed crop, which means many common sources are contaminated with pesticides, herbicides, and fertilizers. So if you are going to use psyllium, it is absolutely imperative that you make sure it is organic. You also need to make sure it’s 100 percent pure: Many supplement brands use synthetic or semi-synthetic active ingredients that do not contain psyllium, such as methylcellulose and calcium polycarbophil. Some brands even add sweeteners and other additives, which you should avoid.
My Organic Mitomix Seed Blend is a delicious blend of the six seeds I just covered: organic golden flaxseeds, whole-husk psyllium, hulled hemp seeds, chia seeds, black sesame seeds, and black cumin seeds. Rather than having to purchase six individual products and open them all up each day to use, I now reach for my Mitomix Seed Blend—it’s simple, fast, and convenient to use.
This crunchy, slightly nutty blend can be eaten alone or as a topping to meals. You can eat it straight out of the package or blend it smooth in a coffee grinder. On KetoFast days when you need something that doesn’t take any time to prepare, you can mix 1, 2, or 3 tablespoons of the Mitomix blend with 1 or 2 tablespoons of MCT oil, depending on your target calorie intake. Be sure to measure the seed blend and the MCT oil and enter it into Cronometer; 1 tablespoon of this mixture has about the same amount of calories as a tablespoon of psyllium husks alone but has an additional 2 grams of protein, and you don’t want to throw off your macronutrient targets.
On non-KetoFast days, Mitomix Seed Blend is ideal for adding to smoothies and shakes, salads, yogurt, or oatmeal. Each day I add 2 tablespoons to my breakfast smoothie. It’s become one of my favorite—and certainly easiest—strategies for optimizing my mitochondrial health.
I’m proud to say that the ingredients in my Mitomix Seed Blend are certified organic, ancient, and/or heirloom varieties, grown on nearby farms using sustainable practices, and traceable to source. Of course, you can buy all the seeds separately and mix them on your own, but I think you will appreciate the convenience of having them all in one bag and I don’t believe you can get higher-quality seeds anywhere else.
