Food and Health Communications

View Original

Do Foods Need to be Colorful to be Healthful?

Lynn Grieger, RDN, CDCES, CHWC, CPT

Do foods need to be colorful to be healthful? No! We’ve all heard the recommendation to avoid eating white carbohydrate-based foods like sugar and things made from processed white flour like bread, crackers, and cereal, along with refined grains such as white rice or pasta. Sometimes people take that recommendation further, avoiding all white foods. While choosing a rainbow of colors of fruits and vegetables provides a wide variety of phytonutrients that the plants make to protect themselves (and benefit our overall health), many people forget that white foods fit into a rainbow of colors too!

Consider adding these healthy and delicious white foods back into your regular food choices: Onion, garlic, leeks, and shallots are in the group called allium vegetables that have been shown to decrease the risk of gastric cancer and help lower cholesterol due to containing flavonoid and polyphenol antioxidants. Allium vegetables have been part of our food choices for thousands of years, originating in West and Central Asia and then transported around the world so that they’re integral to just about every type of cuisine. Our Tip: Liberally add these flavorful veggies to various recipes like stir-fries, soups and stews, roasted vegetables, and sauces.

Cauliflower is a descendant of the wild cabbage Brassica oleracea and part of the cruciferous family of vegetables (Brussels sprouts, broccoli, and cabbage), named for their unique cross-shaped leaves. Cruciferous veggies contain antioxidants such as glucosinolates, polyphenols, and flavonoids that help to decrease inflammation associated with chronic disease such as diabetes and heart disease. A 2022 meta-analysis review of 57 articles showed that cruciferous vegetables such as cauliflower are associated with a reduced risk of all-cause mortality, cancers, and depression. Our Tip:  Enjoy raw or slightly steamed cauliflower to benefit from the health-promoting compounds and antioxidants lost during boiling.

If you haven’t tried parsnips, give them a chance! A member of the carrot family, these root vegetables have a slightly sweet, nutty flavor. A 2021 review of 46 published articles showed that parsnips contain anti-inflammatory, antispasmodic, vasodilator, antifungal, antimicrobial and antidepressant properties. Our Tip:  Look for small- and medium-width roots for the best flavor and texture. Larger roots tend to have a woody texture and are more fibrous. Parsnips taste sweeter when cooked and can be added to soups, stews, roasted, or baked. 

I didn’t grow up eating jicama and only discovered this vegetable after I moved to the Southwest. This nutrient-dense root vegetable is part of the bean family and is native to Mexico. It has a crunchy texture and slightly sweet flavor and is usually cut into sticks or slices and eaten raw in salads. Jicama is an excellent fiber source and contains inulin, a prebiotic that helps feed the healthy bacteria in our digestive tract, contributing to overall health. Our Tip: Cut off the thick brown skin and substitute jicama in salads instead of celery or carrots. Or use it as a dipper for hummus or guacamole. 

By Lynn Grieger, RDN, CDCES

References:

  1. Harvard Health Publishing. Phytonutrients: Paint Your Plate with the Colors of the Rainbow. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501. Accessed 11-28-22

  2. Vegetable Facts. History of Garlic. http://www.vegetablefacts.net/vegetable-history/history-of-garlic/  accessed 11-30-22

  3. Wan Q, Li N, Du L, Zhao R, Yi M, Xu Q, Zhou Y. Allium vegetable consumption and health: An umbrella review of meta-analyses of multiple health outcomes. Food Sci Nutr. 2019 Jul 10;7(8):2451-2470. doi: 10.1002/fsn3.1117. PMID: 31428334; PMCID: PMC6694434.

  4. Academy of Nutrition and Dietetics. The Beginners Guide to Cruciferous Vegetables. Esther Ellis. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables published 8-13-20; accessed 11-28-22

  5. Li N, Wu X, Zhuang W, Wu C, Rao Z, Du L, Zhou Y. Cruciferous vegetable and isothiocyanate intake and multiple health outcomes. Food Chem. 2022 May 1;375:131816. doi: 10.1016/j.foodchem.2021.131816. Epub 2021 Dec 14. PMID: 34929422.

  6. Hwang ES. Bioactive Compounds and Antioxidant Activity of Cauliflower According to Heat Treatment Method (P06-074-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz031.P06-074-19. doi: 10.1093/cdn/nzz031.P06-074-19. PMCID: PMC6576256.

  7. Michigan State University. MSU Extension. Parsnips: packing a nutritional punch. Henne and Gawel. https://www.canr.msu.edu/news/parsnips_packing_a_nutritional_punch. Published 8-29-13; accessed 11-28-22

  8. Kenari HM, Kordafshari G, Moghimi M, Eghbalian F, TaherKhani D. Review of Pharmacological Properties and Chemical Constituents of Pastinaca sativa. J Pharmacopuncture. 2021 Mar 31;24(1):14-23. doi: 10.3831/KPI.2021.24.1.14. PMID: 33833896; PMCID: PMC8010426.

  9. Eating Well. What is Jicama and What are the Health Benefits? Christine Byrne. https://www.eatingwell.com/article/2055362/what-is-jicama-and-what-are-the-health-benefits/ updated 6-23-20; accessed 11-29-22

  10. González-Vázquez M, Calderón-Domínguez G, Mora-Escobedo R, Salgado-Cruz MP, Arreguín-Centeno JH, Monterrubio-López R. Polysaccharides of nutritional interest in jicama (Pachyrhizus erosus) during root development. Food Sci Nutr. 2022 Jan 23;10(4):1146-1158. doi: 10.1002/fsn3.2746. PMID: 35432974; PMCID: PMC9007308.

  11. Cleveland Clinic. Does Inulin Help Improve Gut Health? https://health.clevelandclinic.org/inulin-benefits/ published 3-4-22; accessed 11-29-22