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Are all vegetables created equal? Healthy answers from a Metro Market dietitian

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MILWAUKEE -- Are all vegetables created equal? Metro Market dietitian Tatiana Castellino joins FOX6 WakeUp with the answer.

  1. Dirty Dozen vs. Clean Fifteen
    1. Environmental Working Group’s yearly list of produce with the highest & lowest pesticide levels

 

Dirty Dozen Clean Fifteen
Apple Avocado
Peach Sweet Corn
Nectarine Pineapple
Strawberry Cabbage
Grapes Sweet Peas (frozen)
Celery Onions
Spinach (conventional) Asparagus
Sweet Bell Peppers Mango
Cucumbers Papaya
Cherry Tomatoes Kiwi
Snap Peas (imported) Eggplant
Potatoes Grapefruit
+ Hot Peppers Cantaloupe
+ Kale/Collard Greens Cauliflower
  Sweet Potato

 

  1. Starchy Vegetables vs. Non-starchy Vegetables
    1. Starchy = Potatoes, Corn, Peas
    2. These veggies are more similar in nutritional profile to grains and breads than other non-starchy vegetables (higher carbohydrate and calorie counts)
    3. If having corn or potatoes at dinner, skip the rice and pasta – have a non-starchy veggie to balance out the plate

 

  1. GMOs
    1. Genetically modified organisms – especially corn, soy, & sugar
    2. Long term outcomes to modifying the DNA of these foods are unknown
    3. Can look for GMO free and/or Organic labeling to ensure non-GMO ingredients

 

  1. Nightshade Vegetables & Inflammation
    1. Nightshades - a group of vegetables that contain alkaloids (especially solanine), some studies show a potential impact on nerve-muscle function, joint function and digestive function.
    2. Eggplant, bell peppers, & cherry tomatoes
    3. It does seem that a very few people are especially sensitive to solanine, but at this time it is not recommended that everyone with joint pain, arthritis, or concerns about other conditions stop eating these foods
    4. These vegetables also contain high concentrations of antioxidants and phytonutrients that are a benefit to the whole body process
    5. If there is serious concern, work with a dietitian to eliminate these foods from the diet for a few weeks to see if your symptoms change and slowly reintroduce one at a time