The 9 Most Nutrient Dense Vegetables with ZERO Downsides (no oxalates or anti-nutrients)

unfortunately we're in a little bit of a world where vegetables are considered bad right now and they're improperly categorized like we take vegetables as a whole tend to demonize them because we say we're not supposed to eat them as humans because they have anti-nutrients in them but then we rope all the vegetables into that same category so the bottom line is that there are vegetables out there that have lots of anti-nutrients in them and there is some evidence that having copious amounts of antinutrients may not be the best thing for us essentially can block certain nutrients from absorbing can chelate specific minerals they could have a negative impact but then you have another side of the equation Playing devil's advocate here that says hey maybe the little bit of poison we get from certain plants is actually a hormetic stressor and actually makes us stronger all that aside I said wait a minute well let's just find vegetables that have low oxalates and low phytic acid and low antinutrients but also have huge health benefit let's put them in a list so people know which ones to eat so let's Dive Right In the first one is mushroom mrooms now with mushrooms people don't think of them as a typical vegetable but they still are I mean granted it's a fungus but it still has huge benefits there was a study that was published in food science and quality management and it took a look at white button it took a look at oyster and it look looked at crini mushrooms and it found there were about 0.77 to 1.5 mg per 100 G serving when it came down to ftic acid you have no idea how much that is is that a lot or is that a little on average we consume about 250 to 800 mg of phytic acid per day just in the Western World just doing what we normally do not eating vegetables not making a concerted effort to eat salads that's just typically what we consume so this is like the smallest pin drop in this whole sea of this stuff and you're getting still major benefits so there's beta glucans in mushrooms one of the most potent fibers you could possibly get and you're also getting a huge effect on vitamin D which some people will discount but there are studies that demonstrate that the vitamin D2 in mushrooms can still lead to about a 14% increase in what is called the 25 hydroxy vitamin D whereas if you were to take a straight up vitamin D3 supplement it's going to increase about 54% so yes a D3 supplement would work better but we should not be throwing the baby out with the bath water with this mushrooms are still going to bring up your vitamin D especially when you can't get meat for whatever reason or can't go outside much moving to the next one onions there was a study that looked at the anti-nutrient content here that was published in the African Journal of uh Pharmacy and pharmacology I found that well onions are pretty darn low in phytic acid as well in this case we have about 34.2 milligram per 100 gram serving okay well why would we want to eat onion is there really much benefit it's one of the most potent sources of inulin which when it comes down to the gut microbiome that's the main reason I would suggest eating vegetables it's really not the micronutrient content for me like candidly you can go get some good micronutrient s from a good steak you can get good micronutrients from a little bit of organ meat you can get good micronutrients from some flax seed from just a diverse diet I think we're really being misled if we think we can only get micronutrients from vegetables but vegetables are fiber and fiber I will stand behind as being a very important thing so onions are a very potent source of soluble fiber but addition to that they have a very active flavonoid that's called quatin now I don't know if you've heard me talk about quatin before but it helps our bodies in dodging antioxidant production and consequently is one of the most potent natural anti-inflammatories that we could consume so we're seeing it in all kinds of like longevity protocols and Longevity formulas because it really is potent the next one is one that even Paul saladino eats now and then now Paul saladino's a friend he and I disagree on a lot of things but in this world you can still have friends that you disagree with right so he even eats an avocado from time to time technically it's a fruit so it's kind of a weird situation but the phytic acid content is very very very low we're looking about 3.18 mg per 100 G serving with phytic acid so very low anti-nutrient content but super potent when it comes down to potassium there is a study that was published in the journal the American Heart Association that took a look at 16 different trials they found that those that added potassium into their diet like pottassium rich foods rather ended up having a 133% less risk of stroke so there's definitely something to be said about potassium but also with the avocados we're getting a potent source of monounsaturated fat so definitely don't want to miss out on that one now when you're on the go and things like that it can be a little bit tough to get vegetables in I totally understand that like going to a restaurant and just like trying to get specific vegetables and all that totally understand that situation I put a link down below as a side note for a sponsor on this channel called organifi they've sponsored a lot of videos It's a great time to mention them so they have a greens powder that allows you to basically get your fruits and veggies in in a powder form so maybe you've seen some of these other brands floating around I really do stand behind organifi I think they they' got a really good product and I've known the owner for a number of years so that link down below using Code Thomas 2023 will get you 20% off your entire order with organifi whether it's their greens powder or their Red's powder if you're trying to get the benefits of fruit without the sugar so end up getting a bunch of servings of fruits and veggies in a really easy portable form and they have on the- go packs they just make it super easy so that link down below Thomas 2023 20% off your entire order definitely recommend you check them out like if I'm traveling that's it's just a must like put them in my bag get to the hotel add a little bit of water and Bam okay next up is bean sprouts here's what we need to know when you sprout something you break down a lot of the antinutrients to begin with okay so you make more nutrients available and you break down the phytic acid and the oxalates there's a study that was published in the Journal of Agriculture and food chemistry that took mung bean seeds and sprouted them and after just eight days of germination there was 24 times the amount of vitamin C than there was in the mung bean seed not saying you're going to go out and eat seeds but essentially once something is sprouted and you get a sprouted form of it like bean sprouts mung bean sprouts different forms of sprouts even sprouted alphalpha sprouted grains whatever the sprouting process makes things more available and breaks down those phytonutrients but bean sprouts are also a super good source of quatin once again and they also have a very high antioxidant binding score which means their net effect as an antioxidant in the body is very very high now we move into the next one which is radishes radishes are just a good source of fiber there are some potential anti-inflammatory effects so there was an interesting study that took a look at lettuce leaves it took a look at spinach amaranth leaves cflower leaves and radish leaves the radish leaves which would be the highest area that you'd find oxalates or Fates anyway didn't have any anti- nutrients compared to the others so yeah you know there's not a heck of a lot of benefit we get from a radish it's not the most nutritious but it is something you could add in it has an interesting taste now I want to move into the oxalate category a little bit more oxalates are slightly different than phytic acid because oxalates are stronger when it comes down to chelating or blocking mineral absorption so this is really important like if you look at spinach for example spinach is very high in oxalates so arguably the iron you get from spinage you probably don't even absorb that much of because there's such an oxalate component that's blocking that cooking vegetables breaks this down just so people know I stand behind the fact that we are probably more cavor than anything which means we're a unique species because we cook our food so you can take all this stuff about phytic acid and all that and it's valid but a lot of it gets twisted on its head once we cook this food so because we're an evolved species that cooks maybe we don't have to deal with this problem in the first place and not many people eat raw brussels sprouts to begin with but brussels sprouts take the cake as one of the lowest oxalate Foods or vegetables that's out there so there is a University of Michigan Health System study that was put out to identify foods that were low in oxalates because people that deal with kid Stones should reduce their oxalate intake that's a very valid thing uh what they found is that brussels sprouts seem to be one of the lowest definitely makes that list the benefit you get from Brussels sprouts is huge these cruciferous vegetables are rich in what is called indol three carbinol which converts into something called deol methane which I've talked about quite a bit before over the years but what this does is it helps metabolize one6 hydroxy estral which is the unfortunate like toxic estrogen that we need to help metabolize so helps the liver break that down so a huge benefit there the next one is going to be garlic what's up with garlic is that you find people that are still anti- vable still consuming garlic I mean I I'll use liver King for an example just to kind of pick on him but he will often still consume like salsa or fermented things with garlic in it even though Garlic's a vegetable and technically has some ftic acid like it has more ftic acid in it than an onion does but you're still seeing it floating around through different communities that are normally anti- vegetabl which is interesting to me but the interesting thing about garlic yes it's low in oxalates that's phenomenal but the benefit we get from garlic is intense there was a study published in clinical nutrition that took 120 subjects divided them into a placebo group or a 2 and2 gr garlic extract group for 45 days the garlic group had an intense increase in their natural killer cell and te- cell proliferation that means it made their immune system more active in a good way they had more cells going out and identifying pathogens what else is interesting is they had a decrease in the severity and the length of various illnesses including colds and flu so the number of sick days was down they rated the severity of their colds as significantly less and they went down by a couple of days in terms of length so garlic is something I think we should be adding in so even if you don't do any vegetables at all the ones that I really really recommend you try to get in it's going to be garlic because you can get by with it not being really a vegetable onion and the best one if you really can that packs a powerful punch is going to be those brussels sprouts so garlic and Brussels sprouts those are really awesome the next one I'll just kind of list off a little faster we've got bok choy bok choy also makes us this which is also a cruciferous and again you're cooking bok choy you don't typically eat it raw so cook it up put it in soup whatever you need to do it's very low oxalate and the last one is one that's no surprise and that's cucumber the unfortunate thing is with cucumber you're not getting a heck of a lot of nutritional value I mean you get some soluble fiber but once you get the peel down I mean it's white there's not much in it it's just like basically that's kind of swelled up in a white skin so you're not getting a whole lot of value out of it but if you're looking for something that's filler material it's a great one to add in so as always keep it locked in here on my channel see you tomorrow

Channel: Thomas DeLauer

Views: 40,197

Keywords: best vegetables, best vegetables for weight loss, best vegetables to eat, best vegetables for muscle gain, best vegetables for diabetes, best veggies for weight loss, best veggies to eat, best veggies for muscle gain, best veggies to grill, best veggies for diabetics, healthiest vegetables, healthiest vegetables you can eat, healthiest vegetables in the world, healthiest vegetables to eat, healthiest vegetables ranked, thomas delauer, safest vegetables

Id: Dy8o3biclO4

Length: 10min 40sec (640 seconds)

Published: Tue Oct 24 2023