Cruciferous vegetables are simply vegetables belonging to the Cruciferae family. This family of vegetables normally has a “cross-bearing” shape of their flowers, where their four petals resemble a cross. Typically, they are a good source of Vitamin C, E K, and folate. Darker green vegetables contain high levels of vitamin A as well. They also contain soluble and insoluble fiber which studies have shown improved gut health, improved cholesterol levels and prevent constipation. A list of Cruciferous vegetables is listed below:
Cruciferous vegetables
- Arugula
- Broccoli
- Cabbage / Spinach
- Cauliflower
- Collard greens
- Horseradish
- Kale
- Mustard greens
- Radish
- Rutabaga
- Turnips
- Wasabi
- Watercress
There is nothing wrong with salads, but what people don’t understand is that vegetables are not the problem. Most of the problems develop with what we add to it. Croutons, salad dressing, and mixed nuts contain vegetable oils, soybean oils, and canola oils to name a few which add to our intake of linoleic acid (Omega-6). Linoleic acid can be toxic if taken in high doses. On the surface, it doesn’t sound like that much. But when you consider that most of the food produced by the food industry contains some version of vegetable oil, our consumption is very high. Side effects of high Omega-6 are inflammation, water retention, headaches, nausea, and elevated cholesterol levels. Studies have shown that high Omega-6 can increase your risk of stroke and heart attack. A better substitute for croutons is pork rinds or chicharrónes which contain no carbohydrates and are high in fat and protein,
To improve the variety of your salad, try adding some:
- Garlic
- Turmeric
- Mushrooms
- Avocados
- Bell Peppers, red, green or yellow
- Extra Virgin Olive Oil
- Organic Beef 85-90% Fat
- Pork
- Fish / Tuna (in moderation)
- Carne Asada or Beef (pasture-raised)
- Chicken (pasture-raised)
- Eggs (pasture-raised)
The Keto Lifestyle is dropping your carbohydrate intake to as close to zero as possible. This allows your body to start producing ketones, instead of relying on glucose of energy. The benefits of the Keto Lifestyle are:
- Reduced appetite because you will feel more satiety from your meals.
- Improves cholesterol levels.
- Reduces blood pressure.
- Avoids blood sugar spikes.
- Reduces risks of type 2 diabetes.
- Boosted weight loss.
- Mental clarity will increase because the brain works better off ketones for energy.
With the food industry working against us, we need to be more vigilant about what we feed our bodies. Stick to whole foods and avoid processed foods.
This is great confirmation to the way I like to eat. Though I do eat some carbs in moderation still