I grew up in Colombia, a country full of a variety of vegetables that came straight from the farm to the table. For as long as I can remember, I was taught that vegetables should always be present on my plate and that without them I would be missing out on vitamins and nutrients essential for my body. That speech was so repetitive that for me this colorful food group was always present in at least two of the main meals of the day or as a snack, and of course in the thousands of diets I did with and without professional advice. Those were the days...
Despite the benefits and the variety that is traditionally known, there is a reality that few know or refuse to believe. When it comes down to it, the vegetables you eat may be affecting your health and nutritional goals. But how so? Isn't eating what nature gives us supposed to be the smartest thing you can do as part of treating any illness, staying in shape and enjoying good digestion? Here are two reasons that justify this theory:
1. They are lacking in the amount of vitamins that they are popularly believed to have:
The truth is that the fault per-se is not on the vegetables, but the land where they are grown, which most of the time lacks the fertility it once had. All this due to the environmental pollution that we see both in the soil and in the air. Crops are flooded with pesticides and toxins, to keep insects and animals away; the serious thing here is that you end up eating those chemicals yourself. On the other hand, there are many pressures to have perfect vegetables in the supermarkets, and so the vegetables are cut ahead of time so that they can ripen in the truck while being transported to the final destination. Not to mention the "beauty treatment" and genetic modification to which they are subject in order to make them look brighter and of better size, in order to be see more attractive to buy.
2. Carbohydrate content (sugar and starches):
Some vegetables have a high sugar content and are not good from a nutritional point of view, so you have to reduce their consumption to the maximum or even eliminate them when you have a health condition or when your goal is to lose weight. You have to be careful with this type of vegetables, since their amount of carbohydrates (sugars and starches) accumulates quickly in the body, having an additional effect which is that you will feel hungry soon after consuming them.
High-Carbohydrate Vegetables:
As a general rule, the brighter and more colorful the vegetable, the more carbohydrates and starch it contains and the sweeter it is. There are some exceptions, such as bell peppers and jalapenos.
This group includes:
Legumes: e.g., Beans, Lentils, Chickpeas, Fava beans, Soybeans, Peanuts, Peas.
Cereals: e.g. Barley, Wheat, Spelt, Millet, Quinoa, Rice, Oats, Corn
Root Crops: e.g., Potato, Sweet Potato, Yam, Cassava, Carrot, Arracacha, Ginger, Turnip, Beetroot, Radish
Low-Carbohydrate Vegetables:
Any vegetable that has a similarity to spinach or kale will fall into this category and will be the better vegetable to include in dishes/meals. If you are looking for low carb vegetables that are not leafy greens, think about those that grow above ground, mainly from the cruciferous family.
Green beans
Cauliflower
Brussels Sprouts
Celery
Arugula
Broccoli
Green Cabbage
Spinach
Lettuce
Eggplant
Cucumber
Bell Pepper
Kale
Mushroom
Asparagus
Chard
Zucchini
Jalapeño
Avocado
Tomato
Onion
Butternut Squash
Facing this reality could literally become a grief if you are used to having a generous amount of vegetables in your plates. But not everything is black and white in this life and that is why I want to give you some tips when choosing and consuming them in moderation. Buying and consuming criteria for vegetables:
Seasonal: seasonal vegetables will be fresher and less expensive
Organic: organic vegetables are sprayed with less harmful substances
Green: this is the identifying color of most low-carb vegetables
Low-Carb: see the list above
Washing: always wash vegetables before consumption
Mixing 4 parts of filtered water with 1 part of vinegar is a practical homemade solution for washing vegetables at home. Soak them in the mixture for a few minutes, rinse and dry them before storing.
Make your salad plate a side dish to your meals and not the main course. We learned that vegetables may look fresh, crunchy and appetizing, but they will never match the nutrients, vitamins and level of satiety that Protein and Healthy Fats give you. If you are someone who needs the salad, please keep in mind the safety criteria described above. When it comes down to it "there's no accounting for taste".
Disclaimer:
"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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