Cruciferous vegetables diet

The Super-Veggies: Cruciferous Vegetables

Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. Here's how to get more of them.

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What do broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy have in common?

They're all members of the cruciferous, or cabbage, family of vegetables. And they all contain phytochemicals, and minerals, and fiber that are important to your health (although some have more than others.)

In fact, health agencies recommend that we eat several servings per week of cruciferous vegetables -- and for good reason.

Lower Cancer Risk?

One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting .

A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.

Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, , and cervix, according to the American Institute for Cancer Research. And studies that track the of people over time have found that diets high in cruciferous vegetables are linked to lower rates of .

Lab studies show that one of the phytochemicals found in cruciferous vegetables - sulforaphane - can stimulate enzymes in the body that detoxify carcinogens before they damage cells, says Matthew Wallig, DVM, PhD. Through different mechanisms, two other compounds found in cruciferous vegetables -- indole 3-carbinol and crambene -- are also suspected of activating detoxification enzymes.

Further, research suggests there is some important synergy between the various compounds in cruciferous vegetables. Wallig, professor of comparative pathology at the University of Illinois at Urbana-Champaign, discovered that crambene is more active when combined with indole 3-carbinol.

Oxidative Stress

Another way cruciferous vegetables may help to protect against cancer is by reducing oxidative stress. Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.

In a study funded by the National Cancer Institute, 20 participants were encouraged to eat 1 to 2 cups of cruciferous vegetables a day. After three weeks, the amount of oxidative stress in their body was measured. Then, after a three-week wash-out period, the study participants were told to take a multivitamin with fiber. Again, the oxidative stress was measured three weeks later.


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1 cup of broccoli / brussel sprouts = 5g carbs

2010-08-13 18:22:48 by k-dingo

If the recommendation is to eat leafy green or cruciferous vegetables, then eating ad libitum is unlikely to result in ingestion of more than 40-50g of carb from this source.
I consider a low-carb diet to be anything comprising of fewer than ~100-150g carbs/day (that's about the amount required for brain and red blood cell metabolism).
My own dietary intake includes oats (preferably steel-cut), 3-4 fruit servings, occasional bread (sprouted grain), and dairy, as carb sources. Ball-parking, I'm probably at about 200g per day, which for an active 250# guy is about half of what a Zone Diet spec would be (398g on a 40/30/30 split)

By composition, yes, they're principally carb

2010-08-13 19:34:43 by k-dingo

Actually, they're mostly water.
They're also high in fiber and nutrients.
In amounts reasonably and volitionally consumed in diet, vegetables don't contribute substantively to total carbohydrates.
You'd have to eat a lot of leafy green or cruciferous vegetables to amount to any significant number of carbs. For my 400g Zone recommendation, I'd need to eat 80 cups of vegetables.
That's 5 gallons.
"Low carb" in this case doesn't equate to "high protein" or "high fat" (as I've noted, the principle constituent is actually water)

How much is enough FAT?

2012-12-29 08:41:04 by NerfusNeffie

I get a mix of bloated gut and diarrhea when I consume much in the way of fat.
My diet, mostly, is:
- Beans, rice, lentils - these are staples
- Kale, spinach, brussels sprouts, other dark green/cruciferous vegetables
- Potatoes, squash
- Oats for breakfast with almond milk
- Fruits, limited - the acids in things like oranges cause a reaction in my gums
- About once a week, fish or chicken, and only a few ounces. More than that, and I get the fat reaction.
I react to all dairy, wheat, most oils, soy, corn, strong reaction to red meat. I consume nothing processed at all, everything processed contains something to which I react, and I can tell what it is by the reaction.

Calcium and Vegan/Veggie

2007-01-07 15:02:52 by Ladywig

The calcium that the body aborbs from dairy products is less "usable" calcium than the calcium we absorb from cruciferous greens. If you emphasize green, leafy vegetables and introduce things like calcium rich legumes and soy products, you'll actually be absorbing more calcium than if your diet was based around milk and dairy.
Great books on real nutrition, not diet frenzied advice:
The China Study
Eat to Live
The Paleolithic Prescription
Good luck on the weight loss. I lost 120 lbs in seven months by cutting out diary, sugar, and wheat. What a blessi

This vegetable may hold the solution to breast cancer.(cruciferous vegetables): An article from: Women's Health Letter
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