I’m sure you’ve heard this before – “eat more vegetables” or something along that line. The problem is that many people eat vegetables that don’t really benefit them any, and these vegetables are among the most popular and most often eaten. This newsletter is about the unhealthy vegetables you shouldn’t be eating, and the healthy ones you should be eating. First, the unhealthy veggies and the reason behind why they are unhealthy.
- White Potatoes – These are the number one most consumed vegetable in America, and they are made up of extremely fast acting carbs that rapidly raises your blood sugar and insulin. Much of the potatoes that are consumed are made into French fries which are then cooked in toxic oil (trans fats). In reality this combo is toxic to the body and you might as well be eating sugar. Then people dip their fries into ketchup, which has more sugar than a donut. No matter what – avoid eating white potatoes, there is nothing healthy about them.
- Tomatoes – You might be thinking – “I thought tomatoes are healthy”, well they are for some people, but some people are allergic to them – they get an inflammatory reaction to them. Inflammation causes pain in the body, gut issues and other side effects from eating them. They are classified as nightshades and like I said many people are allergic to them. What makes them less than nutritious is that they are picked and sold unripe. They don’t get a chance to develop fully and because of this they have very little nutrition. If you are going to eat tomatoes it is best to get the heirloom variety – these have more nutrition and taste better than other tomatoes.
- Corn – According to Harvard’s School of Public Health, corn is the unhealthiest vegetable of all. Participants who ate larger quantities of starchy vegetables, such as corn are more likely to gain weight. Corn is the worst, with two pounds of weight gained for every additional serving. The reason for this? Starchy vegetables have higher glycemic loads, producing frequent, intense blood sugar spikes after they are eaten, which can ultimately make a person want to consume even more. On top of that, much of the corn raised in the United States is genetically modified, which makes it even more starchy.
- Celery – This is thought by many people to be a healthy vegetable, but in reality, it is a very nutrition-less vegetable. What makes it at all healthy is that it is loaded with fiber and research shows that it is anti-inflammatory. Unfortunately, it is high up on the dirty dozen list and has been found to have 68 pesticide residues, with most of these pesticides being hormone disruptors. If you are going to eat celery than eat organic celery.
- Iceberg Lettuce – Lettuce is thought to be healthy, but iceberg lettuce is just water with a touch of fiber and Vitamin A. It has the lowest nutritional value of all vegetables. It’s not totally bad for you, but not actually the healthiest thing you could be eating. If you are going to eat iceberg lettuce, then eat organic as it is on the dirty dozen list – that means it is loaded with toxins.
So, what about the healthy vegetables that you should be eating? These healthy vegetables are among the least eaten of all the vegetables. So, let’s talk about some of the healthier vegetables for you to be eating.
- Beets – Beets come in many colors and they are great for lowering blood pressure, and are loaded with nutrients. The tops of the beets are loaded with Vitamin K and will help to prevent Type 2 diabetes. As always it is best to eat organic. I love beets roasted with a little peppers and onions. The beet tops can be lightly steamed or sautéed with some olive oil and garlic for a nice side dish. Keep in mind though that they have a higher glycemic load and should be eaten carefully to avoid a spike in your blood sugar.
- Swiss Chard – There are many types of swiss chard, but only two types are found on store shelves – one is rainbow chard with multi-colored stems and veins, the other has white stems and veins. All types of Swiss Chard are great sources of two antioxidants – Lutein and Zeaxanthin which are good for vision. Swiss Chard can be lightly steamed and tossed with oil and vinegar for a nice side dish, and the leaves can be used in place of a wrap or tortilla.
- Spinach is loaded with vitamins C, A, and K as well as manganese. Adding 1-2 cups of green, leafy vegetables into your day may lower your odds of getting type 2 diabetes. Spinach can be added into salads, scrambled into eggs, or mixed into casseroles.
- Kale. Packed with nutrients like beta-carotene, vitamin C, and bone-building vitamin K, kale has been billed as an ultimate super food. Kale has a very strong flavor, and many people do not like it, so substitute baby Kale in place of Kale. Baby Kale has immature kale leaves and is deliciously tender. Baby Kale can be used anyplace you would normally use Spinach.
- Broccoli Broccoli is one of nature’s rock stars. It’s a top source of natural plant chemicals shown to help lower the risk of some cancers (though many other things also affect your cancer risk). Each cup of the florets also gives you plenty of vitamins C and K. Broccoli most often is steamed and used as a side-dish. It can also be roasted with other veggies or made into mashed broccoli, just as you would mash cauliflower.
Keep in mind that some of these healthier vegetables are on the dirty dozen list, so as always it is best to buy and eat organic. Also, to get the most nutrition from veggies such as Broccoli, Spinach or Kale it is best to eat them with a healthy fat such as butter or olive oil. Also, a healthy diet consists of 8-10 servings of vegetables.