Best And Worst Vegetables For Metabolic Health

Dr. Isaac Eliaz | Feb 26, 2013 | Comments 0

We’ve all been told that if we eat plenty of vegetables, our health will soar to new heights and we will have more energy, vitality and protection against chronic illness. And for the most part, this is true — not just physically, but mentally and emotionally as well. For example, a recent studyshowed that people in Britain who consumed seven servings of vegetables a day experienced greater emotional well-being and happiness. Many vegetables provide remarkable sources of vitamins, minerals, enzymes, antioxidants and phytonutrients that can support health in numerous ways — mechanisms that scientists are only just beginning to understand.

But is there such a thing as an unhealthy vegetable? Considering that there are people with allergies who have food restrictions, this is a tricky question; the vast cornucopia of natural plant foods does have a hierarchy of health, so to speak. That’s partly because some vegetables are higher on the glycemic index, an indication of how they increase your blood sugar. When consumed in excess, high-glycemic foods may hinder metabolic health and weight loss by supplying the body with hidden sugars. Other vegetables that are lower on the glycemic index can detoxify, heal and protect against illness, offering long-term anti-aging benefits.

Which Veggies Are Higher In Sugar?

Every type of food has a “glycemic index score,” which compares how quickly the food turns into sugar in the bloodstream. For the most part, high-glycemic vegetables include those that are high in starch and sugars, such as:

• Potatoes.
• Corn (a grain vegetable and, thus, high on the glycemic index).
• Beets.
• Carrots.
• Peas.
• Winter squash.
• Parsnips.

These vegetables are still healthy. They contain an abundance of nutrients along with natural sugars. But if you’re watching your metabolic health, enjoy these foods in moderation.

Why Are These Vegetables A Health Concern?

Eating too many high-glycemic vegetables over time contributes to a dysregulation of the delicate balance of insulin and glucose within the body. Glucose that is not immediately used is stored and can contribute to weight gain or, worse, leads to insulin resistance — a symptom of metabolic syndrome and a precursor to type 2 diabetes. So it is recommended you choose foods that have a glycemic index score of 55 or below. This is especially important for anyone who wants to lose weight or is monitoring his glucose levels. In addition, the juice of vegetables and fruits, which lacks fiber, is a much more concentrated source of sugar, resulting in blood glucose spikes as well as a higher caloric value.

Top Vegetables For Metabolic Health, Detoxification And Weight Loss

The list below includes veggies that are packed with powerful nutrients, including vitamins, minerals, enzymes and antioxidants, but contain very little sugar and few calories. In addition, they are high in fiber, which assists in weight management and contributes to healthy metabolism.

All of the vegetables on this list, but particularly the cruciferous veggies such as broccoli, cabbage and Brussels sprouts, contain potent phytonutrients to support comprehensive detoxification and cleansing:

• Parsley.
• Celery.
• Collard greens.
• Spinach.
• Swiss chard.
• Brussels sprouts.
• Broccoli.
• Cabbage.
• Cauliflower.

The nutrient-dense profiles of these vegetables, combined with their high-fiber, low-sugar and reduced caloric content, make them ideal food choices for most people, but especially those who are seeking to balance their metabolism, detoxify or lose weight. And while diet and whole foods have the greatest impact on metabolism and overall health, there are also a number of natural supplements and herbs that can help to balance blood glucose and insulin, support fat and sugar metabolism, reduce cravings, and aid in healthy weight management. Key ingredients include lipoic acid, taurine, sodium alginates, holy basil, cinnamon, fenugreek, ginseng and many others. In my clinic, I recommend a comprehensive formula containing these and other herbal ingredients to support metabolic and overall health.

It’s important to remember that every vegetable offers nutritional value, and a “sugary” vegetable is always a better choice than a sugary desert or highly processed food such as white bread, which spikes glucose and leads to metabolic issues over time. In general, consuming a balanced variety of different vegetables and plant-based foods will support healthy metabolism, immunity, energy, emotional balance, weight management, detoxification and more.