5

votes

Wtf, green leafy vegetables to the rescue?

Answered on August 19, 2014
Created April 22, 2013 at 11:53 PM

After adjustment for standard cardiovascular risk factors, persons in the highest quintile of fruit and vegetable intake had a relative risk for coronary heart disease of 0.80 (95% CI, 0.69 to 0.93) compared with those in the lowest quintile of intake. Each 1-serving/d increase in intake of fruits or vegetables was associated with a 4% lower risk for coronary heart disease (relative risk, 0.96 [CI, 0.94 to 0.99]; P = 0.01, test for trend). Green leafy vegetables (relative risk with 1-serving/d increase, 0.77 [CI, 0.64 to 0.93]), and vitamin C-rich fruits and vegetables (relative risk with 1-serving/d increase, 0.94 [CI, 0.88 to 0.99]) contributed most to the apparent protective effect of total fruit and vegetable intake. - http://www.ncbi.nlm.nih.gov/pubmed/11412050

I had access but now I can't find the full study. In the full study one serving of lentils raised risk to 1.3 I think. But one serving of leafy greens cuts CHD risk by 23%?! That is insane. So are green leafy vegetables really this good or does someone have a meta-analysis saying they don't make a significant difference? Because from the looks of this green leafies like turnip greens/kale, maybe boiled in some water ?With some butter? would seem to be the crux of any healthy diet , certainly paleo. Of course maybe everyone else was already including lots of leafy greens and I'm just late to the party?

What are your thoughts? Are green leafy greens really crucial to a paleo/healthy diet or is there something wrong with this study?

Also : http://www.sciencedaily.com/releases/2010/08/100819214607.htm boom!

77188106a9c27a22ad47d0ef7318de7a

(922)

on September 07, 2013
at 01:28 AM

animals aren't as bad as far as hybridization, but are still unnatural. cows need human assistance with a steer to procreate. wild fish are the optimal choice as they eat a completely wild diet of kelp and other fish. grass-fed meat and dairy is beneficial because the proteins in them are made from natural grass and not hybridized grains.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on April 24, 2013
at 06:49 AM

I'm amused that someone said starch is bad because it can be made into plastic. Read about the history of polymerization paleo12 and you'll learn that many of the early plastics were derived from animal protein.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 05:13 AM

now eat mainly non hybrid fruits and vegetables and incorporate some wild foods/herbs and youll be electrical and energized all the time!

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 05:12 AM

hey stephen, turnip greens are non-hybrid by the way, just read what you said on marydeee's thread. thats hialrious how you feel energized by them. It's because theyre non-hybrid and electrical! that energy is true electricity that you're feeling.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 03:27 AM

paul jaminet has even laxed up with his recognition of glucose being necessary for thyroid function unlike his original recommendation of limiting carbs to less than 150g a day. I tend to get my glucose from non-hybrid foods fruits, honey and squashes (a fruit with seeds making it non-hybrid). starch is always hybrid basically. sweet potatoes, taro, yams, and regular potatoes come from the original very small tuber with little starch.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 03:23 AM

I have read the PHD a couple times. Very good book with lots of scientific data on why a paleo/primal high fat diet is optimal. I include squash and wild rice as my safe starches. truly wild rice has no phytic acid and is a product of natural unlike white rice which is a cultivar and requires paddies to be grown. starch turns to glucose in your blood stream and sucrose consists of fructose and glucose. i eat more fruit and honey for my glucose needs than my "safe" starches which are wild rice and squash.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 24, 2013
at 02:06 AM

@paleo- dont know if youve ever seen or read up on the PHD argument for safe starches.. peruse at your leisure if your so inclined. http://perfecthealthdiet.com/2012/08/ahs-2012-the-safe-starches-panel/

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 01:53 AM

try out the wild foods man, you can eat a lot less and get a lot more minerals. best to you in your diet, health and life...

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 24, 2013
at 01:47 AM

Well it's certainly nice to get a broad range of opinions here on PHs, @paleo12, we'll have to just agree to disagree on some subjects, I respect your choices and wish you the best in your ventures, thanks for the feedback.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 01:36 AM

and starch is not good, you are correct. it's corrosive and plastic can be made from starch. human food is meat, fish, and wild plants. these give us the proteins, fats and minerals that our bodies need to make our hormones and enzymes. proteins and fat give our cells structure, but minerals create electricity and drive all enzymatic reactions in our body. carbs are important for our hormones as well, specifically fructose which is why i don't skimp on fruit and honey.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 24, 2013
at 01:34 AM

no i mean wild foods have a complete molecular structure that has affinity for the human body which nourishes our cells through chemical affinity and this absorption of minerals allows us to string all 102 minerals that we are composed of along a base of hydrogen and oxygen.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 24, 2013
at 12:47 AM

i get my electricity from stickin my finger in the socket every now and then :) jk.. u know all foods are classified as ying and yang or having a cooling/warming/heating properties bla in traditional chinese medicine. NOt to mention the attributes associated to foods in ayurveda. Those ancient cultures knew a few things about a few things..some makes sense..Maybe thats wut paleo12 means by electricity?>

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 24, 2013
at 12:45 AM

I've come to the personal conclusion that starches are mostly bad to the extent that they displace protein in the diet. Specifically I think that glutamic acid, an abundant amino acid in many many starches displaces taurine which leads to many of the metabolic diseases of modern day.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 24, 2013
at 12:35 AM

Aren't minerals rich in turnip greens? The vitamins are. Surely they can't be so bad as to be avoided?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 24, 2013
at 12:33 AM

Time to building muscle imparticularly over the last year. I definitely grew up with a poor diet and have poor bone structure, I went vegan then wapf (you seriously wouldn't believe how much raw milk I went through), now I'm finding tubers, specifically taro and some of its' sister varieties settle well in my stomach. The carb sources help me gain weight. I can't seem to put on a single pound doing low carb (tried for 4-5 months). I'm finding high protein , moderate carb mod ft works well. Like a 40/30/30 split give or take 10% for any given macro.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 24, 2013
at 12:30 AM

Do you listen to Jack Kruse, the electricity thing you're saying sounds like something he ight say. I'm with you though man, I love me some steamed/boiled greens and I was under the impression that Turnip greens imparticularly would be a great addition. I don't quite understand why you seem to think they aren't? I definitely agree with what you're saying about the minerals, especially potassium and magnesium, but that's one of the reason I include tubers, they're a great source of potassium imparticularly. I was 6'3" 145 and vegan 2 years ago, I'm now around 215, I've been devoting a lot of

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:50 PM

we need minerals most importantly to have our bodies function properly, and then fat for energy, and protein for repair. carbs come and go to get stored as glycogen and fat (this is why various carb levels work for various people). but minerals and protein and fat are what we truly need.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:49 PM

bulk calories like protein and fat come from meat, fish, eggs, cream, butter, coconut oil. but that's only half of the equation. protein and fat is essential, but minerals are what make up our enzymes and give our body electricity. minerals come from the low calorie foods like herbs, spices, wild greens, wild mushrooms, and wild nuts.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:45 PM

this diet is very high in fat, low in starch and generally moderate to low on sugar. when you eat cream, coconut oil, butter, and meat it's very easy to get enough calories.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:39 PM

I also eat stew for dinner. snacks are wild pili nuts (theyre sprouted and very high in vitamin e and magnesium). other snacks include pickles, olives, fruit, or even some raw milk.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:38 PM

dinner is either wild fish or grass-fed meat with gelatin. sides are vegetables like asparagus, onion, butternut squash all roasted in butter.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:36 PM

lunch is generally a stew of grass-fed meat with gelatin to balance the aminos, wild greens, tons of wild herbs, zucchini, squash, onion, coconut oil, sometimes wild rice (I have no digestive troubles with true wild rice).

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:35 PM

my days look like this. If I am hungry I have breakfast, if not I fast until lunch. breakfast is either raw egg yolks, raw cream, coconut meat and cherries blended with some wild honey or if i want a less sugary breakfast i opt for eggs with sauteed greens and zuchini and squash, maybe some onion (all non-hybrid).

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:33 PM

I eat anywhere between 2000-4000 calories a day. I am 6 feet, 170 lbs.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:33 PM

hah. just eat as much blood and starch as you can, that will give you tons of calories! and next to no minerals or true electricity. I eat a ton, don't get me wrong, but 3500 calories is pretty high if you want to extend your lifespan. if you're that hungry and eating that much then you're starving deep in your cells. basically youre depriving your body of minerals.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 11:25 PM

I mean, I don't personally do well on dairy and nuts, honey is okay for me. So that would leave me with fish and herbs to get 3500 calories. I just don't see that being realistic for me.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 11:23 PM

Sow hat would a diet you recommend look like? Assuming I have a 3500 calorie per day maintenance? I'm 6'3".

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:23 PM

my diet is currently based on wild fish, wild herbs, wild honey, grass-fed meat and dairy, wild pili nuts (low in W-6), and wild berries. I have never felt better and my energy is extremely high.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:21 PM

this is why the entire paleo premise is basically a joke. yes avoiding gluten and casein is a major problem in our diets but avoiding hybrid neolithic food is the ultimate way to attain health, not just eating bacon and eggs (which are extremely neolithic).

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:20 PM

these are true foods that grow naturally on our earth and haven't been altered.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:19 PM

wild mushrooms, wild herbs like oregano, basil, tarragon, thyme, chamomile (a weed), dandelion (a weed), wild fish, wild honey, wild rice (true wild rice from minnesota not the cultivated variety, true wild rice is extremely soft and has no lectins or phytic acid).

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:17 PM

non-hybrids include things with pits in them such as cherries, dates, prunes, peaches, seeded grapes, cherimoyas, seeded melons. hybrids are easily spotted as seedless varieties.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:16 PM

please just try to eat some non-hybrid wild foods and you will understand right away how much better they taste than anything you'RE eating now.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 11:15 PM

really, the best you can come up with is sweet potatoes, taro, yams and broccoli as food? those are all hybrids and have no affinity nor electricity to offer the body. what we truly need is minerals and a strong paleo diet of wild foods is what offers maximal minerals with chemical affinity for the body.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 10:51 PM

obvious measurable vitamin and mineral deficiencies.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 10:50 PM

Obvious measurable vitamin and ineral deficiencies.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 10:49 PM

Not all domesticate food is hybridized. There are civilizations that farmed root vegetables eating tubers instead of grains as their carb source and experienced good health. What your saying has merit, but it seems unlikely that us planting food is what killed us. The birth of agriculture is generally referred to as the birth of grains, that is what we started farming, not sweet potatoes, taro, yams and broccoli. Rome was not built on broccoli, it was built on bread. Calorie dense, nutrient poor endocrine disrupting bread. The molecular aspects may play a factor but likely less so that more

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 10:42 PM

the worst offenders of this rule are most grains. wheat is bred to have 6 chromosomes instead of 2. it is bred to have a high gluten content that is truly wreaking havoc on our society. next is corn which is a hybrid of the very small kerneled tao sente.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 10:40 PM

when you take a plant that is wild and splice it to join it together with a different plant or different species, you break the complete molecular structure that the wild plant once had. this creates a broken plant that does not have true affinity for the body. this disaffinity creates problems in our body leading to disease. we want fully intact, whole, non-hybridized, non-domesticated foods.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 10:37 PM

regardless of ants' health, surely our own species' health is suffering. and when do scientists say this began happening? about 10,000 years ago at the birth of neolithic agriculture. when man stopped living off of the land (god made) and began to utilize his own intellect to plant, cultivate, domesticate, and hybridize plants and animals.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 08:52 PM

Yea, I'd love to have easy access to some spring water. Maybe one day I will. How do you account for things like ants? Surely they have over generations selected superior aphids in a similar fashion to how we've selected for current cow populations. Are the ants' health suffering because of this in your opinion?

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 08:43 PM

and im sorry you cant access spring water, it's the most important part of any diet.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 08:43 PM

this is why our health declined greatly when we began to cultivate our food. we shouldn't play god by altering our food. eat natural, wild foods that haven't been broken and you'll experience true electricity and true energy.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 08:42 PM

this is why grass-fed meat is so much superior to grain-fed meat. grass is wild and grows naturally on our earth. grains are hybrid and man made.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 08:40 PM

no it's factual. hybrid food has an incomplete molecular structure because it's been broken through splicing. for a week try eating only wild greens, wild fish, wild mushrooms, wild honey, wild herbs, and the non-hybrid fruits with large seeds. then tell me how you feel.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 08:32 PM

lol paleo12, well if I were re-enacting STRICT paleo I guess I wouldn't be allowed to drink or eat like 99.99% of the stuff I consume, save spring water, which I don't have access too. But just because a food predates another food doesn't make it healthy/less healthy for humans.. That's super flawed thinking m8.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 08:29 PM

Interesting twist

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 08:10 PM

through hybridization and cross-breeding man has broken the molecular structure of plants and changed their genetic make-up. only plants that havent been stepped on, or non-cultivated foods are truly paleo. wild foods are true foods, cultivated foods are all man-made and need human assistance to grow which makes them NEOLITHIC.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 08:08 PM

weeds are the best because they grow naturally on our earth. they were not created by man through hybridization, nor do they have to be planted and cultivated.

32652cb696b75182cb121009ee4edea3

(5802)

on April 23, 2013
at 07:35 PM

For another twist, I like the Archevore's idea of vegetables inducing hormesis: http://www.archevore.com/panu-weblog/2011/2/28/william-munny-eats-his-vegetables.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 04:56 PM

"broccoli and cauliflower are not leafy greens"- lawl. @paleo12, Why are weeds the best ? Any studies supporting this? Like I said above though, the full text of this study shows that cruciferous-non-leafies (broccoli,cauliflower) come in a very close second to leafy greens for CHD risk protection (within 5% or so), and together they beat out all other categories by 10+%/serving/day. @April, Calm down, lol..

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 03:22 PM

the best way I have found to consume greens is in a stew with grass feed meat and vegetables. when you cook the greens you open up the cell walls and make them more absorbable for the body. you can also consume a lot more fully cooked greens than raw.

77188106a9c27a22ad47d0ef7318de7a

(922)

on April 23, 2013
at 03:20 PM

broccoli and cauliflower are not leafy greens, they are vegetables and hybrids as well. the best leafy greens are those that grow naturally as weeds, these include dandelion greens, lamb's quarters. eat what the earth made, not what man made.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:22 PM

I mean, my dad said that too, and he's a vegetarian, but when I'm like, okay, so you knew that green leafy vegetables/serving/day cut CHD by 23% while general fruit and vegetable consumption /serving/day cuts risk by 4% and tf we should be including cruciferous and green leafy greens to deter CHD and other degenerative diseases, he's like umm, well i didn't know THAT. So I mean sure, people have "known" veggies are good for you but what I'm finding is that cruciferous/green leafy vegetables are the HIIT of diet imo.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:16 PM

@Dragonfly, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/ , http://www.ncbi.nlm.nih.gov/pubmed/18326605 , http://www.ncbi.nlm.nih.gov/pubmed/4008836 . I'm under the impression that as to whether alkalizing foods are good for you is still up in the air. I wouldn't go as far as saying it's hard science or that it's a myth YET. I also agree with Ryan that iodine/seafood is going to make a great addition to leafy green consumption.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:01 PM

By you I guess?

D8612a7c536e74f9855b70d8e97919b5

(1042)

on April 23, 2013
at 11:33 AM

The story of the elderly woman OD'ing on bok choy is a reminder to get sufficient iodine. Chris Masterjohn has made a good point about this in many posts and podcasts. If I interpreted what he said correctly, the iodine effectively counteracts the hypothyroid-inducing properties of cruciferous vegetables.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 23, 2013
at 10:00 AM

Alkalising foods are a myth. http://sciencebasedpharmacy.wordpress.com/2009/11/13/your-urine-is-not-a-window-to-your-body-ph-balancing-a-failed-hypothesis/

Medium avatar

(10663)

on April 23, 2013
at 05:50 AM

I'm sensing a bromance between Stephen and FY.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 03:12 AM

yeah its a good rule to live by i think ..:) too much of anything even a good thing.. can be a bad thing :)

618fc5298c4a96b817c4918c795a875f

(1217)

on April 23, 2013
at 03:06 AM

I like the "nothing in excess" part of the comment - for those of us with thyroid problems, most of the nutritious brassicas are also goitrogens. So we need to balance them out with foods that stimulate our thyroid in order to cancel out there harmful effects. It's complicating stuff, this eating!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:33 AM

@stephen-yup balance... yin yang.. the way of the universe (starry stuff :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:32 AM

:) yeah.. evilstradol

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 02:27 AM

lol I was joking around. I think when people demonize estogen they're really trying to demonize estradiol. estrogen is beneficial for both male and female sexual health as well as for bone formation I think.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:25 AM

im -10 ya! .. lol jk...

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:25 AM

lol :P dont expect me to concur and ditto that! ..plus u do need some you know.. EStrogens demonized as much as ur carbs :P its all about the balanced ratio of ALL THEm hormonials in harmony

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:23 AM

yes too far ! bite ur tongue now.. and dont enjoy it!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:23 AM

lol im going crosseyed from the +1 ing..@stephen ty for gently suggesting :) (hope no spam but i took the chance) im new at it.. and why is there only a certain amount u can do in a certain amount of seconds.. lol.. they should make it u can + 1 the whole frickin page (and remove the odd misclelaneous ones that u really dont agree with )

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 02:22 AM

@ Mary- the only estrogen I like in my diet is female ejaculate. Too far?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 02:22 AM

I Feel like I sound stupid for saying this, but I'm actually really excited about having included more greens.It's a great alternative source of calcium for me,(as opposed to dairy, which upsets my stomach), it's great for the gut, CHD risks, cancer risks, diabetes risk (which translates to insulin sensitivity), anti-estrogenic (I actually bought DIM once, one of the supposed antiestrogenic compounds in cruciferous greens), it's alkaline, antiinflammatory and rich in vit K. Feel like I've been to the vegan and paleo extremes and this is smack dab in the middle. Meat, tubers, veggies/greens.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:20 AM

@ forveryoung- double bonus then~

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:16 AM

ill have to look for turnip greens..dont think ive ever had them. Last summer for a while instead of coffee in the morning id have a green juice with kale, ginger, lemon, celery, sometimes dandelion..zingerrr....what a pick me up! but ya gotta strain the pulp or its like mulch. lol.. kale i like raw..collard no way theyre like leather.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 02:03 AM

@ mary- cruciferous vegetables also are anti-estrogenic in that they reduce the formation of estradiol (some of which has to do with the indol 3 carbinol content, some of which doesn't). @ Stephen- lol Unnecessary but thanks, brah. I've +1'd everything I've seen you write (srs).

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 02:01 AM

Yea, I'm really liking turnip greens right now, it makes a great addition to my meat and tubers, it makes me feel energized or something strangely enough. I'm also including some collards and some kale, and some mustard greens. I almost always have them cooked though, raw ones don't taste good to me >_< I think I got raw veggies out from my vegan days.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:49 AM

Anyways I'm thinking it's pretty important overall and I'm definitely open to trying different nutrient dense veggies, it pretty much combines the best of vegetarianism with the best of paleo IMO.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:48 AM

Yea, I think finding the Right greens is an art in and of itself. Foreveryoung said he eats a ton of broccoli/cauliflower, that's probably a great idea because I could see someone eating too much spinach,bok choy or maybe even kale for their own good. The green that sits the best with me so far is turnip greens, it's very low in oxoalaic acid(spellcheck) and I feel good eating it steamed. I also looked it up that collard greens were a big part of African American cuisine back in the day, and that that's because leafy greens were a staple back in Africa (though my source is questionable)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 01:37 AM

added bonus .. as you guys know- naturally raises testosterone :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:45 AM

Just +1ed some of your posts so you'd get some points for answering. Thanks for the feedback man.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:41 AM

Yea, I'd really like to see a study like that too. Plus if it's true and paleo had a big focus on greens/veggies I think that'd help make it more PC.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:35 AM

+1, I'm thinking that you're right And, the vitamins a,c,e,k in greens are what's super protective, especially k IMO. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2704/2 for when it gets converted to k2, that would explain why it'd protect against CHD.

32652cb696b75182cb121009ee4edea3

(5802)

on April 23, 2013
at 12:29 AM

Yeah, I think the appearance of greens in southern and soul food would be a really interesting study - does consumption in those demographics protect against cardiovascular disease? Although I have to say that my southern kin who do eat a various mess o' greens actually eat VERY LITTLE of them. They are floored at the amounts I consume.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:24 AM

And I say that because it's not just kale, like collards are pretty common in southern cooking, and turnip greens too.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:23 AM

In the full study they have all vegetables then they divvy it up, if anyone can find it I'd really appreciate it, I'll see if I bookmarked it on my desktop.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:22 AM

Yea, vegetable and fruit intake was 4%protective per serving per day though. You think that people who eat collards/turnips/kale are just coincidently 19% more protected per serving per day?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:18 AM

I wish I had the original study, it showed that cruciferous vegetables were the second most protective, average of like .83/serving/day or something, leafy greens and cruciferous had everything else beat by like 10%+/serving/day if I remember correctly. That's really cool to hear though man, coming from you, mr fitness model, lmao.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 23, 2013
at 12:09 AM

the amount of broccoli and cauliflower I go through is insane... and aspargus. I'm looking for a sponsor.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:07 AM

Good cal:phosphorus ratio too, in addition to vitamin k being super rich in leafy greens.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:06 AM

And they taste freaking delicious... Turnip greens are my favorite, followed maybe by boiled kale, then maybe collards or something. Freakin' hits the spot (in addition to tubers and meat/fish). Seems pretty indicative as to what I may have eaten 50kya also..

Dc0b6400ec0a34615510f4e01cedab28

(385)

on April 22, 2013
at 11:59 PM

We eat tons of leafy greens. I'm not surprised by the results of the study.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 22, 2013
at 11:56 PM

They're that good. eat TONS.

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4 Answers

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3
89fa2da4805b0b4e54b77a5a20a2e206

on April 23, 2013
at 01:36 AM

hooray for greeen leafy veg! I think particularly essential for us meat eaters. For balancing alkalizing nature.

i get mine from this farmer here... lol

http://jp7.r0tt.com/l_52f3f020-f6d1-11e1-9b55-a70405e00007.jpg

and dammm! good thing theyre good for us.. ive eaten a fortunes worth this past year. But i like to rotate my cruciferous veggies. Also sometimes raw.. sometimes steamed.

My new fave is collards sliced into thin strips and braised with garlic, olive oil, touch of butter with a bit of cubed potatoe thrown in.Cooked low and slow. It imparts a the yummiest flavour to the potatoe.

caveat-"elderly woman who ate 2-3 large heads of bok choy every day for several months in an attempt to manage her diabetes. She ended up in the hospital with severe hypothyroidism that was attributed to the over-abundance of the myrosinase enzyme present in raw bok choy."

rotating advice- http://www.incrediblesmoothies.com/green-smoothies/why-and-how-you-should-rotate-your-leafy-greens/

adage nothing in excess comes to mind eat ur leafy veg in good health (and in moderation) live to 100 !

Popeye knew of what he spoke :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 02:16 AM

ill have to look for turnip greens..dont think ive ever had them. Last summer for a while instead of coffee in the morning id have a green juice with kale, ginger, lemon, celery, sometimes dandelion..zingerrr....what a pick me up! but ya gotta strain the pulp or its like mulch. lol.. kale i like raw..collard no way theyre like leather.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:16 PM

@Dragonfly, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/ , http://www.ncbi.nlm.nih.gov/pubmed/18326605 , http://www.ncbi.nlm.nih.gov/pubmed/4008836 . I'm under the impression that as to whether alkalizing foods are good for you is still up in the air. I wouldn't go as far as saying it's hard science or that it's a myth YET. I also agree with Ryan that iodine/seafood is going to make a great addition to leafy green consumption.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on April 23, 2013
at 10:00 AM

Alkalising foods are a myth. http://sciencebasedpharmacy.wordpress.com/2009/11/13/your-urine-is-not-a-window-to-your-body-ph-balancing-a-failed-hypothesis/

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 08:29 PM

Interesting twist

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 02:01 AM

Yea, I'm really liking turnip greens right now, it makes a great addition to my meat and tubers, it makes me feel energized or something strangely enough. I'm also including some collards and some kale, and some mustard greens. I almost always have them cooked though, raw ones don't taste good to me >_< I think I got raw veggies out from my vegan days.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:49 AM

Anyways I'm thinking it's pretty important overall and I'm definitely open to trying different nutrient dense veggies, it pretty much combines the best of vegetarianism with the best of paleo IMO.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 23, 2013
at 03:06 AM

I like the "nothing in excess" part of the comment - for those of us with thyroid problems, most of the nutritious brassicas are also goitrogens. So we need to balance them out with foods that stimulate our thyroid in order to cancel out there harmful effects. It's complicating stuff, this eating!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 23, 2013
at 03:12 AM

yeah its a good rule to live by i think ..:) too much of anything even a good thing.. can be a bad thing :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:48 AM

Yea, I think finding the Right greens is an art in and of itself. Foreveryoung said he eats a ton of broccoli/cauliflower, that's probably a great idea because I could see someone eating too much spinach,bok choy or maybe even kale for their own good. The green that sits the best with me so far is turnip greens, it's very low in oxoalaic acid(spellcheck) and I feel good eating it steamed. I also looked it up that collard greens were a big part of African American cuisine back in the day, and that that's because leafy greens were a staple back in Africa (though my source is questionable)

D8612a7c536e74f9855b70d8e97919b5

(1042)

on April 23, 2013
at 11:33 AM

The story of the elderly woman OD'ing on bok choy is a reminder to get sufficient iodine. Chris Masterjohn has made a good point about this in many posts and podcasts. If I interpreted what he said correctly, the iodine effectively counteracts the hypothyroid-inducing properties of cruciferous vegetables.

32652cb696b75182cb121009ee4edea3

(5802)

on April 23, 2013
at 07:35 PM

For another twist, I like the Archevore's idea of vegetables inducing hormesis: http://www.archevore.com/panu-weblog/2011/2/28/william-munny-eats-his-vegetables.html

4
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on April 23, 2013
at 12:25 AM

I think the nitrates are pretty beneficial to the vascular system:

http://wholehealthsource.blogspot.com/2010/06/nitrate-protective-factor-in-leafy.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:35 AM

+1, I'm thinking that you're right And, the vitamins a,c,e,k in greens are what's super protective, especially k IMO. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2704/2 for when it gets converted to k2, that would explain why it'd protect against CHD.

1
32652cb696b75182cb121009ee4edea3

(5802)

on April 23, 2013
at 12:19 AM

Okay, I'm totally going out on a limb here, but I'm thinking maybe, MAYBE, there's a correlation versus causation effect going on here. Especially when we start talking about kale. Because either you are the kind of person who eats kale, or you are not.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:22 AM

Yea, vegetable and fruit intake was 4%protective per serving per day though. You think that people who eat collards/turnips/kale are just coincidently 19% more protected per serving per day?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:23 AM

In the full study they have all vegetables then they divvy it up, if anyone can find it I'd really appreciate it, I'll see if I bookmarked it on my desktop.

32652cb696b75182cb121009ee4edea3

(5802)

on April 23, 2013
at 12:29 AM

Yeah, I think the appearance of greens in southern and soul food would be a really interesting study - does consumption in those demographics protect against cardiovascular disease? Although I have to say that my southern kin who do eat a various mess o' greens actually eat VERY LITTLE of them. They are floored at the amounts I consume.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:41 AM

Yea, I'd really like to see a study like that too. Plus if it's true and paleo had a big focus on greens/veggies I think that'd help make it more PC.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 12:24 AM

And I say that because it's not just kale, like collards are pretty common in southern cooking, and turnip greens too.

0
5dd50f78f47b8848d93724d6eb38d4c1

on April 23, 2013
at 09:24 AM

I don't think this is really news. The benefits of leafy greens and cruciferous vegetables has been known for a long time.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:22 PM

I mean, my dad said that too, and he's a vegetarian, but when I'm like, okay, so you knew that green leafy vegetables/serving/day cut CHD by 23% while general fruit and vegetable consumption /serving/day cuts risk by 4% and tf we should be including cruciferous and green leafy greens to deter CHD and other degenerative diseases, he's like umm, well i didn't know THAT. So I mean sure, people have "known" veggies are good for you but what I'm finding is that cruciferous/green leafy vegetables are the HIIT of diet imo.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:01 PM

By you I guess?

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