Opera News

Opera News App

3 vegetables you should be eating and 3 you shouldn't.

eddiefavour21
By eddiefavour21 | self meida writer
Published 9 months ago - 58581 views

There are few foods whose nutritional halo shines bright as that of the nutrient-dense, calorie-scarce vegetable.

Vegetables' unquestioned status as a health food has existed for years. For generations, mothers have denied their children dessert before they finished their vegetables. Health fanatics shove vegetables into blenders to choke down the "delicious" green-colored, earth-tasting sludge. Nutritionists insist we eat a minimum of three to five servings of vegetables per day.

After years of vegetable glorification, we were surprised to learn that not all veggies are as healthy as we thought. In fact, there are a number of vegetables you might be better off avoiding altogether.

Of course, keep in mind that even the least healthy vegetables are likely to be superior to, say, a deep-fried Twinkie or mouthful of Cheese Whiz. But when deliberating between veggies, it helps to know which ones can deliver the most powerful nutritional impact — and which ones could be putting you at risk for gastrointestinal problems, tummy aches, and worse.

Do eat: Radishes

If you're looking for a veggie that's as tasty as it is nutritious, radishes will certainly not disappoint. Besides being juicy and full of flavor (either sweet or pungent, depending on the variety of radish), this root vegetable is extremely versatile, used in everything from salads to stews. Short on time? Give your radishes a quick slice and enjoy them raw for a super simple snack. "I like the peppery bite and nearly bitter taste of fresh radishes," Matt Bolus, executive chef at The 404 Kitchen in Nashville, told me. "To balance those flavors I like to eat them with fresh ricotta cheese, honey, and olive oil."

They're high in fiber and low in calories and carbs, so go ahead and get your munch on. 

Do eat: Cucumbers

Cucumbers are one of my favorite vegetables for a number of reasons. First off, you don't have to cook them (I'm all about saving time). Secondly, they are extremely refreshing (I love to toss a few slices in my water to switch things up). Finally, they make a good combination with just about anything — tuna, tomatoes, hummus, watermelon, you name it. 

What's more, according to Huffington Post, cucumbers are actually considered one of the healthiest vegetables. They're chock full of nutrients, including potassium, vitamin K, and flavonoids, which are anti-inflammatory substances, that may help in reducing the risk of certain cancers and cardiovascular disease. Did we mention cucumbers are also ridiculously easy to digest? Sounds like an all-around win to me.

Do eat: Carrots

Carrots are one of those superstar vegetables that seem to be a hit with even the pickiest eaters. "Carrots are one of my favorite vegetables to grab for a quick snack. Dietician and nutritionist McKel Hill shared on her website. "Crunchy, slightly sweet, and juicy, carrots are great to use in savory and sweet dishes."

Carrots are super versatile and can be eaten raw or cooked in anything from a smoothie to a soup or even a cake. Carrots are also a great source of vitamin B, vitamin C, vitamin D, beta carotene, olic acid, potassium, magnesium, and fiber. Like cucumbers, they can help clean the intestines, making them a great veggie choice for anyone who experiences regular constipation. 

Don't eat: Potatoes

It's hard to imagine eschewing the vegetable that gives us french fries, tater tots, and potatoes au gratin. In addition to being tasty and versatile, potatoes are cheap and widely available.

But, according to scientists at Harvard School of Health (who won't even call potatoes vegetables), they're high in carbohydrates — the kind your body digests quickly, which causes your blood sugar and insulin to sharply increase, then drop. Consuming one cup of spuds, then, has about the same effect on your blood sugar as a can of soda or a serving of jelly beans.

Those same Harvard scientists also linked potatoes to weight gain and diabetes, pointing to studies where people who ate more fries or baked or mashed potatoes put on pounds, while those who decreased their intake of these potato dishes trimmed down. They also noted that a similar study found frequent potato consumption resulted in higher diabetes risk among women.

In order to keep your blood sugar and weight from spiking, opt for potato alternatives, such as whole grains like brown rice and quinoa.

Don't eat: Canned tomatoes

"Now hold on," you cry. "Tomatoes are a fruit." Well botanically speaking, you're right. But nutritionally speaking, the term "fruit" is used to indicated sweet produce often used in desserts, while the term "vegetables" is applied to low-fructose plants. So botanical fruits like tomatoes, eggplants, and pumpkins are classified as vegetables by nutritionists — and the good-looking writers at Mashed.

Moving on. Fresh tomatoes contain a ton of nutrients, including cancer-fighting antioxidants. But if most of the tomatoes you're eating come from a can, they might actually be doing the exact opposite. That's because some cans are made with a chemical called bisphenol-A (also known as BPA). This chemical, combined with the high acidity found in tomatoes, can actually be quite dangerous.

When it comes to tomatoes, fresh is definitely best and cooked may be even better, according to Uitert. "While tomatoes can be consumed raw, when cooked, it increases the amount of lycopene, an important phytonutrient that studies have shown to lower the risk of cancer and heart attacks," she explains. "When cooked, it becomes more bioavailable, allowing you to digest and absorb more of the powerful antioxidants."

Don't eat: Corn

When it comes to quintessential American foods, corn is right behind apple pie and hamburgers. And the bright, yellow vegetable is not without its health benefits: corn contains phytochemicals like lutein and zeaxanthin, which can help promote vision health. It's also full of nutrients like iron, potassium, and vitamin B.

But there are a number of reasons why you may want to limit your corn intake, particularly if weight loss is your goal. A Harvard study discovered that subjects who ate more corn tended to pack on pounds. The amount of weight gained from corn even exceeded the pounds put on from other starchy vegetables like potatoes and peas.

The reason corn consumption could spur weight gain has to do with its high glycemic index, which causes blood sugar to skyrocket. The spike in blood sugar can lead to cravings for unhealthy food — not unlike the spike that follows eating potatoes or a slice of white bread.

To top it all off, corn includes phytate, a phytonutrient that can prevent the absorption of zinc, iron, and selenium.

Don't forget to like, share and follow.

Content created and supplied by: eddiefavour21 (via Opera News )

Tags:      

Twinkie
Opera News is a free to use platform and the views and opinions expressed herein are solely those of the author and do not represent, reflect or express the views of Opera News. Any/all written content and images displayed are provided by the blogger/author, appear herein as submitted by the blogger/author and are unedited by Opera News. Opera News does not consent to nor does it condone the posting of any content that violates the rights (including the copyrights) of any third party, nor content that may malign, inter alia, any religion, ethnic group, organization, gender, company, or individual. Opera News furthermore does not condone the use of our platform for the purposes encouraging/endorsing hate speech, violation of human rights and/or utterances of a defamatory nature. If the content contained herein violates any of your rights, including those of copyright, and/or violates any the above mentioned factors, you are requested to immediately notify us using via the following email address operanews-external(at)opera.com and/or report the article using the available reporting functionality built into our Platform

YOU MAY LIKE

"Igbos Only Need Justice, Equity And Fairness; We Don't Want Biafra"- Hope Uzodinma

14 minutes ago

47 🔥

"Justice, Equity and Fairness Is What Ndigbo Wants NOT BIAFRA"- Gov. Uzodinma Reveals

14 minutes ago

2 🔥

After Northern Politician Compared IPOB And OPC With Boko-Haram, Igbo Group Sends 2 Warning Messages

16 minutes ago

54 🔥

After Northern Politician Compared IPOB And OPC With Boko-Haram, Igbo Group Sends 2 Warning Messages

The rise and fall of Major Al-Mustapha who was General Abacha's trusted ally in the army

17 minutes ago

67 🔥

The rise and fall of Major Al-Mustapha who was General Abacha's trusted ally in the army

Have An Event To Attend This Month? Here Are Some Sumptuous Styles You Might Love To Slay With

25 minutes ago

15 🔥

Have An Event To Attend This Month? Here Are Some Sumptuous Styles You Might Love To Slay With

Photos of Frederick Leonard With Chioma Akpotha, Destiny Etiko and Other Actresses

26 minutes ago

77 🔥

Photos of Frederick Leonard With Chioma Akpotha, Destiny Etiko and Other Actresses

3 Relationship Goals You Should Imbibe With Your Partner

26 minutes ago

3 🔥

3 Relationship Goals You Should Imbibe With Your Partner

Ex-Envoy Frowns at the Politicians, Jihadists and Bandits, See What He Said

27 minutes ago

4 🔥

Ex-Envoy Frowns at the Politicians, Jihadists and Bandits, See What He Said

Toyin Lawani Is A Mother, Yet She Still Looks Hot

28 minutes ago

102 🔥

Toyin Lawani Is A Mother, Yet She Still Looks Hot

Fulani Group Demands The Arrest Of Sunday Igboho

30 minutes ago

79 🔥

Fulani Group Demands The Arrest Of Sunday Igboho

COMMENTS