Best 5 Greens to Eat While Low Carb

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Asparagus
1:1:1 net carb, fiber, protein ratio.

Super rich in Vitamin K (greater than 100% RDA in 200 g serving).

Among studied flavonoids, quercetin is the most abundant and potent scavenger of reactive oxygen species. It even boosts the antioxidant capacity of the blood 6.5-times more than vitamin C. It’s also very anti-inflammatory. From: European Journal of Pharmacology 2008. https://www.ncbi.nlm.nih.gov/pubmed/18417116

Cell studies show that quercetin inhibits the master transcription factor of inflammation NFkB and decreases the production of cytokines like TNFa. From: European Journal of Pharmacology 2008. https://www.ncbi.nlm.nih.gov/pubmed/18417116

Inflammation in the brain, or “neuroinflammation,” is a key contributor to neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. In a Parkinson’s disease cell model of neuroinflammation, quercetin decreased neuroinflammation and decreased brain cell death by more than half from 60% cell death to less than 30% cell death! Journal of Neuroscience Research 2008. https://www.ncbi.nlm.nih.gov/pubmed/17929310

Broccoli
4: 2.5: 2.5 net carb, fiber, protein ratio.

Super rich in Vitamins C and K (greater than 100% RDA/ 100 g).

Even more quercetin than asparagus, but not as much as red onion (which has more carbs).

Rich in glucosinolates and their breakdown products, isothiocyanates (including sulforaphane): a 2013 review reported that “extensive epidemiological studies revealed repeatedly an inverse relationship between cruciferous vegetable consumption and the incidence of cancer.” From: Asian Pacific Journal of Cancer Prevention, 2013.
https://www.ncbi.nlm.nih.gov/pubmed/23679237

Sulforaphane from broccoli can also decrease neuroinflammation by inhibiting the NLRP3 inflammasome (similar to ketones), thereby protecting against brain disease. From: International Immunopharmacology, 2017. https://www.ncbi.nlm.nih.gov/pubmed/28189971

Sulforaphane from broccoli can also help stimulate bowel movements and improve microbiome health. On study, compared the effects of eating broccoli sprouts rich in sulforaphane to alfalfa sprouts low in sulforaphane. The results showed that only the sulforaphane-rich broccoli spouts improved constipation and bowel habits. Journal of Clinical Biochemistry and Nutrition, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5773831/

Kaempferol, another antioxidant flavonoid found in broccoli, in addition to quercetin, also has anti-cancer and anti-inflammatory properties. From: PLoS One, 2018. https://www.ncbi.nlm.nih.gov/pubmed/29771951

Chlorella
Taken as powder or sachet at low volume so carb: fiber: protein ratio doesn’t apply.

For vegetarians - Chlorella is a rare vegetarian source of B12; 3 gram contains 300% of the RDA of B12. It is also rich in iron; 3 grams contains 30% of your RDA of iron!

Chlorella can bind up heavy metals, like mercury, in the gut so they don’t get absorbed

Fennel
4:3:1 net carb, fiber, protein ratio.

Rich in Potassium, ~800 mg per bulb, as compared to 450 mg in a large banana.

A review on fennel cited 43 different traditional and contemporary medical uses for fennel ranging from constipation to cancer to insomnia, and 15 of which were related to the gastrointestinal tract. The essential oils in fennel are great at regulating the smooth muscles of the intestine and also at reducing intestinal gas and bloating.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/; https://www.ncbi.nlm.nih.gov/pubmed/27451172

Spinach
1:2:3 net carb, fiber, protein ratio! – Best ratio out there of any leafy green!

Rich in Vitamin A (200% RDA/ 100 grams), Vitamin C (50% RDA/ 100 grams), and Vitamin K (600% RDA/ 100 grams), Folate (50% RDA/100 grams), Magnesium (20% RDA/ 100 grams), and Potassium (16% RDA/ 100 grams).

Nicholas Norwitz - Oxford PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz

Видео Best 5 Greens to Eat While Low Carb канала Thomas DeLauer