Vegetables are rich in various nutrients which have been shown to have protective effects against cancer. Vegetables contain a variety of antioxidants, which help neutralize free radicals in the body. Vegetables are also a good source of dietary fiber, which helps to maintain regular bowel movements and may contribute to the removal of toxins from the colon. Individuals who eat more vegetables reduce their risk of brain, colorectal, lung, pancreatic, liver, and stomach cancers, among several others. Abundant vegetable consumption can also lower blood pressure, reduce the risk of heart attack and stroke, improve gastrointestinal health, and reduce the risk of type 2 diabetes[1].
However, not all vegetables are created equal. While all vegetables convey some level of protective benefit, several factors impact the nutritional profile of each type, including:
Glycemic index: for individuals looking to manage their blood sugar, glycemic index is an important indicator of nutritional profile. Glycemic Index is a numerical system that ranks how quickly carbohydrates in food are converted to glucose in the bloodstream. The GI scale runs from 0 to 100, with higher values indicating foods that cause a rapid increase in blood sugar levels.
Anti-inflammatory properties: the linkage between chronic inflammation and cancer development is well-established. While all vegetables convey some anti-inflammatory effects, the exact level and underlying mechanisms vary by vegetable type.
Fiber content: Fiber is important for digestive health, regulating blood sugar, and helping to maintain healthy cholesterol levels. It also helps to flush toxins from the digestive tract, and has been proven to reduce colorectal cancer risk. Just 7% of Americans are getting the recommended amount of fiber in their daily diets[2]. Adult males are recommended to consume 38 grams of fiber per day, and adult females are recommended 25 grams of fiber per day.
Hormone regulation: this refers to the vegetable’s ability to influence the production, release, or balance of hormones in the body. This occurs through various bioactive compounds, antioxidants, and vitamins present in the vegetable. Hormones help regulate body functions such as metabolism and growth; hormone regulation ensures these processes run smoothly.
See below for a helpful summary on some of the key attributes of various vegetables:
.svg)
