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low carb benefits : cruciferous vegetables

Any diet that is whole-food centered -like low-carb - tends to free the body of the everyday toxins that we inevitably ingest from our food sources and environment. One way to combat this is to eat cruciferous vegetables.

 

A cruciferous vegetable belongs to the family of leafy greens that are perfect for a low-carb diet. They have the small carb count, high vitamins, and minerals that low-carb diets need.  

 

These cruciferous veggies work to assist in clearing toxins from the body due to an antioxidant function they possess (1, 2, 3), which is why they are a great food group to eat on a regular basis.

 

The low-carb benefits of cruciferous vegetables also include protecting us from all forms of cancer (2, 3, 4), cardiovascular disease (5), inflammation (6), and obesity (7).

 

Cruciferous vegetables include:

  • Cabbage

  • Kale

  • Mustard greens

  • Arugula

  • Rutabaga

  • Cauliflower and broccoli

  • Brussels sprouts

  • Bok choy

  • Turnips and turnip greens

  • Radishes

 

Darker, leafy greens in the brassica family work to cleanse the blood, while cabbage can assist in balancing hormones and reduce the risk of breast cancer in postmenopausal women.

 

Cruciferous veggies are also very low in carbs at 2 grams per serving so they can be enjoyed without spiking glucose levels. Perfect for a low-carb diet.

 

  • Broccoli reduces cholesterol and helps those who struggle with type 2 diabetes by reducing insulin resistance (7,8).

  • Cauliflower is packed with vitamin C and vitamin K and is versatile and can be used in replacement of higher-carb foods such as rice or potato.

  • Radishes only contain 4 carbohydrates per cup and bring forth a bright and peppery flavor to salads and snacks.

  • Brussels sprouts contain only 5 net grams of carbohydrates per serving, and are amazing roasted or eaten raw in a fresh salad (9).

 

niKETO wants to facilitate healthy lifestyle behaviors and dietary habits by educating and providing meals which are supportive of the body getting its energy sources from fat rather than carbohydrates.

 

Becoming fat-adapted allows the body to burn fat and in turn clear the mind, energize the body, and ramp-up digestive system. Teaching the body to run on fat  and very minimal carbs makes the cruciferous brassica family of vegetables a great option for getting the necessary nutrients and while keeping carb count low.

 

Try using any of the above listed vegetables in salads, soups, sautés, stir-fry’s and more. The possibilities are endless... and delicious. 

 

 

REFERENCES

 

(1) Fowke, J. H. (2006). Brassica vegetable consumption reduces urinary F2-isoprostane levels independent of micronutrient intake. Carcinogenesis, 27(10), 2096–2102. https://doi.org/10.1093/carcin/bgl065.

 

(2) Cruciferous vegetables and cancer prevention. (2012, June 15). [cgvFactSheet]. Retrieved October 4, 2018, from https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.

 

(3) Yang, G., Gao, Y.-T., Shu, X.-O., Cai, Q., Li, G.-L., Li, H.-L., … Zheng, W. (2010). Isothiocyanate exposure, glutathione S-transferase polymorphisms, and colorectal cancer risk. The American Journal of Clinical Nutrition, 91(3), 704–711. https://doi.org/10.3945/ajcn.2009.28683.

 

(4) Kristal, A. R., & Lampe, J. W. (2002). Brassica vegetables and prostate cancer risk: a review of the epidemiological evidence. Nutrition and Cancer, 42(1), 1–9. https://doi.org/10.1207/S15327914NC421_1.

 

(5) Pollock, R. L. (2016). The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovascular Disease, 5, 204800401666143. https://doi.org/10.1177/2048004016661435.

 

(6) Jiang, Y., Wu, S.-H., Shu, X.-O., Xiang, Y.-B., Ji, B.-T., Milne, G. L., … Yang, G. (2014). Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. Journal of the Academy of Nutrition and Dietetics, 114(5), 700–708.e2. https://doi.org/10.1016/j.jand.2013.12.019.

 

(7) Enriched broccoli reduces cholesterol. (n.d.). Retrieved October 4, 2018, from https://www.sciencedaily.com/releases/2015/04/150408113619.htm.

 

(8) Bahadoran, Z., Tohidi, M., Nazeri, P., Mehran, M., Azizi, F., & Mirmiran, P. (2012). Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. International Journal of Food Sciences and Nutrition, 63(7), 767–771. https://doi.org/10.3109/09637486.2012.665043.

 

(9) Gustafsson, K., Asp, N. G., Hagander, B., & Nyman, M. (1993). Effects of different vegetables in mixed meals on glucose homeostasis and satiety. European Journal of Clinical Nutrition, 47(3), 192–200.

 

 

 

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