10 Vegetables That Aren't as Healthy As You Think & 10 Better Ones to Eat
Choose Your Greens Carefully
Apparently, when it comes to vegetables, not all are created equal. Despite what you might think, some offer fewer nutritional benefits than others, and how they're cooked and prepared can drastically change their health profile. It pays to choose carefully if you're wondering which varieties to toss in your salad or on your plate. Here are 10 vegetables that aren't as healthy as you might think—and 10 better ones to eat.
1. Celery
Made up of 95% of water, celery isn't as healthy as you're led to believe. While these long stalks do provide fiber and contain some vitamins and minerals, like vitamin K and calcium, they're not a significant source of energy and other nutrients, like iron and selenium. Research also hasn't sufficiently proven the longstanding theory that you burn off more calories digesting celery than you do consuming it, so don't snack on these just on that belief.
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2. Bell Peppers
Bell peppers belong to the nightshade family, as do potatoes, eggplants, and other commonly eaten vegetables. Nightshades, however, are controversial. Containing a poisonous compound called solanine, this alkaloid is toxic in high concentrations and is present in all of these vegetables. In large amounts, they can cause nausea, abdominal cramps, and inflammation, so it's best to eat these in moderation.
3. Eggplant
Eggplant is also a nightshade vegetable, though it's often praised for being high in fiber and antioxidants. But other than that, it doesn't pack many other nutrients, vitamins, or protein. The way it's prepared can also significantly affect its nutritional value; deep-frying, for one, only reduces its beneficial antioxidants and adds unhealthy fats and oils.
4. Potatoes
Another nightshade, potatoes are an incredibly versatile vegetable. However, this might actually be its downfall. While their nutritional value depends on which variety you choose (red potatoes, for example, are considered slightly healthier than Russet, packing more fiber, iron, potassium, and other vitamins and minerals), they're often deep-fried and salted or baked and stuffed with meat and cheese, which may diminish the health benefits they give. They're also starchy and have a high glycemic index—meaning they can quickly spike your blood sugar levels.
5. Canned Vegetables
It probably goes without saying that canned vegetables are a no-go. These are often salt mines, packaged in brine and additives that preserve their flavor, texture, appearance and quality. While you can rinse them, you might only be able to reduce their sodium content by half. It's better to go fresh.
6. Peas
You probably know that starchy vegetables and grain, like corn and potatoes, can lead to weight gain. But did you know that peas also fall under that category? While eating them in smaller amounts and in moderation won't cause too much harm, these green starchy bits aren't the best choice out there.
7. Iceberg Lettuce
Iceberg lettuce might make a frequent appearance in your sandwich, but other than adding a touch of green (and a loud crunch), they're not as healthy as you think. Water makes up most of this vegetable (around 96%), and it's not as nutrient-dense as some other leafy greens.
8. Cucumbers
Though cucumbers are a fruit, they're typically eaten as a vegetable. But this plant is another one that's high in water content but low in everything else (including calories, which may be its one plus); they don't provide a significant source of protein, vitamins, or minerals.
9. Radish
A versatile root vegetable, radish is a popular ingredient in soups, stews, and salads. While it's touted for its antioxidant properties, it's not as nutrition-dense in other minerals. Plus, its strong taste might deter us from eating enough of it to benefit us, and some compounds in the vegetable—like raffinose and sulfur—may even cause digestive sensitivity.
10. Jicama
A sweet root vegetable native to Mexico and Central America, jicama is often added to salads or sliced into sticks and eaten raw. However, this Mexican potato has a major drawback: its skin contains a highly toxic compound called rotenone. You must peel it off before eating. Research even suggests you may be at a higher risk of developing neurological disorders, like Alzheimer's, if you consume rotenone.
But what about vegetables that are as healthy as they're often advertised to be? Let's cover 10 alternatives to add more to our diets.
1. Spinach
Among the variety of leafy greens out there, spinach often reigns king as a nutritional powerhouse—and for good reason. Not only is it rich in minerals like potassium, it's also packed with antioxidants that protect both your eyes and your heart.
2. Rutabaga
Also known as a swede, rutabaga is a root vegetable that's reminiscent of both a turnip and cabbage and is considered a staple in Northern European cuisine. Loaded with fiber, vitamins, minerals, and antioxidants, this versatile vegetable can prevent weight gain, fight against inflammation, and may reduce your cancer risk.
3. Carrots
A low-calorie snack, carrots are a great source of fiber, beta-carotene (which comes from their vibrant orange color), and various other nutrients. They're also considered low glycemic, especially when eaten raw, so they won't spike your blood sugar levels.
4. Kale
Kale boasts a wealth of benefits, and just a small one-cup serving contains over 20% of the recommended daily intake of vitamin A, which helps to protect eye health. And that's not all—loaded with potassium, fiber, magnesium, calcium, and other nutrients, kale is great for boosting heart health and can help lower cholesterol and blood pressure.
5. Bok Choy
A Chinese cabbage popular in stir-fry dishes, bok choy is rife with vitamins and nutrients, such as vitamins C and K, along with minerals like calcium, manganese, and potassium. It may help reduce the risk of cardiovascular disease and cancer, and can help maintain strong, healthy bones.
6. Broccoli
Just like bok choy, broccoli is high in vitamins C and K. It's also packed with fiber and antioxidants that can fight against inflammation and support a healthy gut. The only drawback you might get from eating too many of these florets is gas and bloating.
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7. Cauliflower
Cauliflower is an extremely great source of vitamin C; just one cup contains nearly 60% of the recommended daily intake value. It's also packed with fiber and, like broccoli and kale, an anti-inflammatory called sulforaphane, which may reduce the risk of heart disease, diabetes, and cancer. Eating cruciferous vegetables raw is also the best way to consume them and reap their full benefits, as cooking them reduces the levels of sulforaphane present.
8. Swiss Chard
Though it ranks second to kale, another extremely healthy dark, leafy green is Swiss chard. Rich in vitamins A, C, and K, a good source of magnesium, manganese, copper, and iron, even a small serving can cover your daily needs to stay on top of your health.
9. Collard Greens
Collard greens are another must to add to your diet. They're chock-full of vitamins A, C, and K, and antioxidants that help fight inflammation. Not only can their nutrient-dense profile help protect your eye and heart health, they're also chock-full of minerals and fiber, supporting digestive and bone health.
10. Turnips
While you might confuse these with radishes, turnips typically vary in size and have a slightly different taste profile. They're also richer in copper, vitamins C and K, and calcium. They're also considered low glycemic, especially when eaten raw.
