Non-starchy vegetables, along with lean protein and healthy whole-food fats are a mainstay of the SANE eating lifestyle that makes us lean and healthy.   When we talk about foods in terms of their “SANEity”, it’s important to remember what SANE means.

Vegetables! What makes them SANE?

• S = high Satiety.  In vegetables, this is directly proportional to water and fiber content.
• A = non- Aggression.  This means that the food does not cause a spike in blood sugar and insulin.  This has to do with the net carbohydrates contained in the vegetable.
• N = Nutrition.  For vegetables, this has to do with vitamins, minerals, and other compounds that promote health and prevent disease.
• E = inEfficiently converted to fat.  For vegetables this has to do with the net carbohydrates and also total protein and fiber content.

What is “net carbohydrate (carbs) level” anyway?  This is the total sugar and starch content of the vegetable minus the fiber content.   It’s important because it is a pretty good indicator of the Aggression of the food.   In many ways, it determines the Efficiency of the food as well; but foods may be a little more inEfficient and nonAggressive  if they have high fiber, because the fiber may prevent or delay some absorption of starches and fats in the gut.    So, “net carbs” is a pretty good but not absolute indication of whether a food may help or hinder fat loss.    Generally if fat loss is a goal, one wants  to eat mainly vegetables that have the lowest  “net carbs” – probably less than 3 or 4 grams of net carbs per serving.

What Makes Vegetables SANEr Than Others?

Of course, the other important thing we want to consider is Nutrition.  That is, after all, why we eat vegetables in the first place.    Pretty much all of the non-starchy vegetables are highly nutritions; but there are some that are relatively high in net carbs that we might want to add to our diet just because they’re especially nutritious (and they taste good too!)   These might include:

Carrots

• rich in beta carotene, a powerful anti-oxidant
• prevents ulcers and other digestive disorders
• rich in alkaline elements to help balance body’s pH
• good source of potassium which lowers blood pressure and prevents stroke.
• kill germs in the mouth and prevent tooth decay
• may reduce the risk of colon cancer and  help promote colon health.
• rich in carotenoids, which our bodies can use to help regulate blood sugar.
• high in soluble fiber to help reduce blood clots and prevent heart disease.

Tomatoes

• contain awesome amounts of lycopene, with high antioxidant activity
• help reduce the risk of prostate and pancreatic cancers
• contain all three high-powered antioxidants: beta-carotene  vitamin E, and vitamin C.
• rich in potassium, which lowers blood pressure and stroke incidence
• associated with cardiovascular health
• healthy for breastfeeding babies

Winter Squash and Pumpkin

• good source of Vitamin A and omega-3 fatty acids
• prevents cancer cell growth
• prevents cataracts
• cuts risk of gallstones
• high in potassium; good for blood pressure

Onions and Garlic

• helps prevent heart attacks
• improves bone density and prevents hip fractures
• anti-inflammatory; prevents arthritis
• prevents cancer
• kills germs in the mouth
• make other vegetables taste better

Mushrooms

• rich in B vitamins thiamin, niacin, B6, pantothenic acid and folate
• good sources of the minerals iron, magnesium, zinc, copper, phosphorus, copper, potassium and selenium.
• rich source of “umami” taste which enhances flavors of vegetables, meats, fish.

When it comes to nutrition, health, and body composition goals and the way the body handles nutrients, everybody is different.  A naturally thin person may thrive on a diet made up significantly of yams, potatoes, winter squash, pumpkin pudding and sweet onions. with a few tomatoes and carrots.   A person who is hormonally clogged with quite a few inches and pounds to lose may enjoy squash occasionally, and use a little sweet onion and some tomatoes and carrots in salads; but may wish to concentrate more on leafy green vegetables most of the time.

Here below is “Dr. Cathy’s Big List” of vegetables, taken from a number of sources, ranked on the bases of reported net carbs.  If your goal is not to lose pounds and inches, you should ignore this and just eat all the vegetables — and fruits — that you love most.   If your goal is to lose fat, you may want to consider concentrating on the foods on the top couple of pages of the chart, and going further down the list occasionally for taste, variety, and great nutrients.

Enjoy real food, have fun, and be healthy!

Cathy

 

Dr. Cathy’s Big Vegetable List (ranked by net carbs)
Vegetable	Serving Size	Carbs (grams)	Fiber(grams)	Net Carbs (grams)
Chives, chopped, raw	1 Tbsp	0.1	0.1	0
Fava beans, steamed	1/2 cup	0.8	0.8	0
Sauerkraut	1 oz.	0	0	0
Broccoli, rabe, raw	1/2 cup	0.6	0.5	0.1
Spinach, raw	1/2 cup	0.5	0.4	0.1
Cabbage, Chinese, shredded, boiled	1/2 cup	1.5	1.4	0.1
Greens, mustard, boiled, chopped	1/2 cup	1.5	1.4	0.1
Grape Leaves	1 leaf	0.52	0.33	0.19
Mustard greens, steamed	1/2 cup	2.3	2.1	0.2
Arugula	1/2 cup	0.4	0.2	0.2
Onions, spring, chopped	1 Tbsp	0.4	0.2	0.2
Artichoke hearts	1 oz.	0.7	0.4	0.3
Lettuce, Boston, Bibb	1/2 cup	0.6	0.3	0.3
Endive, chopped, raw	1/2 cup	0.8	0.5	0.3
Lettuce, romaine, raw	1 cup, shredded	1.3	1.0	0.3
Bamboo shoots, canned, drained	1 cup slices	4.2	3.9	0.3
Cabbage, celery, shredded, boiled	1/2 cup	1.4	1.0	0.4
Cabbage, green, shredded, raw	1/2 cup	0.8	0.4	0.4
Mushroom, crimini	1 mushroom	0.58	0	0.58
Alfalfa sprouts, raw	1/2 cup	0.6	0	0.6
Celery, raw	1 stalk	1.2	0.6	0.6
Lettuce, butterhead, raw	1 cup, shredded	1.0	0.4	0.6
Chicory, chopped, raw	1/2 cup	4.2	3.6	0.6
Mushroom, Large stuffing	1 large 0.8 oz.	0.8	0.2	0.6
Peppers, jalapeno	1 oz.	1.3	0.7	0.6
Truffle	1 oz.	0.9	0.3	0.6
Radicchio	1/2 cup	0.9	0.2	0.7
Radishes, raw	1/2 cup slices	2.0	1.3	0.7
Turnip greens, raw	1/2 cup	3.6	2.9	0.7
Ginger root, raw	1 Tbsp	0.9	0.1	0.8
Parsley, chopped, raw	1/2 cup	2.1	1.3	0.8
Peppers, chili, raw	1 Tbsp	0.9	0.1	0.8
Greens, turnip, boiled, chopped	1/2 cup	3.1	2.2	0.9
Turnip greens, frozen chopped	1/2 cup	3	2.1	0.9
Cabbage, napa	1 cup	2	1	1
Eggplant, cubed	1/2 cup	2.4	1.4	1
Garlic, raw	1 clove	1.0	0	1
Lettuce, looseleaf, raw	1 cup, shredded	2.0	1.0	1
Peppers, hot cherry	1	2	1	1
Pimentos	1 Tbsp.	1	0	1
Zucchini – raw	1/2 cup	1.9	0.8	1.1
Celery, diced, raw	1/2 cup	2.2	1.0	1.2
Mushroom, button	1 oz.	1.4	0.1	1.3
Broccoflower, steamed	1/2 cup	2.6	1.3	1.3
Cauliflower, steamed	1/2 cup	3.6	2.2	1.4
Lettuce, iceberg, raw	1 cup, shredded	2.8	1.4	1.4
Spinach, boiled	1/2 cup	3.4	2.0	1.4
Squash, yellow	1/2 cut	1.8	0.4	1.4
Asparagus, steamed	4 spears	2.6	1.2	1.4
Cauliflower, raw	3 florets (2 oz.)	2.8	1.3	1.5
Fennel, braised	1/2 cup	2.8	1.3	1.5
Broccoli, florets, raw	1/2 cup	2.4	0.9	1.5
Shallots, chopped, raw	1 Tbsp	1.7	0.2	1.5
Spinach, frozen, steamed	1/2 cup	5.3	3.8	1.5
Cabbage, green, steamed	1/2 cup	3.3	1.7	1.6
Collards, steamed	1/2 cup	4.1	2.4	1.7
Cabbage, red, boiled, shredded	1/2 cup	3.5	1.8	1.7
Cabbage, savoy, boiled, shredded	1/2 cup	4.0	2.3	1.7
Artichoke hearts, frozen	1/2 cup	7.8	6	1.8
Greens, beet, boiled	1/2 cup	3.9	2.1	1.8
Greens, dandelion, boiled, chopped	1/2 cup	3.3	1.5	1.8
Cabbage, common white, boiled	1/2 cup	3.6	1.8	1.8
Celery, steamed	1/2 cup	3	1.2	1.8
Swiss chard, chopped, boiled	1/2 cup	3.6	1.8	1.8
Dandelion greens	1/2 cup	3.4	1.5	1.9
Broccoli, boiled	1/2 cup, chopped	4.0	2.0	2
Onions, purple or red	1/4 cup	3	1	2
Broccoli, chopped, steamed	1/3 cup	4.9	2.8	2.1
Turnips, boiled, cubes	1/2 cup	3.8	1.6	2.2
Cabbage, savoy, steamed	1/2 cup	4.4	2.2	2.2
Zucchini – boiled/sliced	1/2 cup	3.5	1.3	2.2
Mushrooms, boiled	1/2 cup pieces	4.0	1.7	2.3
Cabbage, red, raw, shredded	1/2 cup	3.3	0.9	2.4
Fennel Greens	1/2 cup	2.4	0	2.4
Tomato	1/2 cup	3.5	1.1	2.4
Kale	1/2 cup, chopped	3.7	1.3	2.4
Peppers, green bell, chopped, raw	1/2 cup	3.2	0.8	2.4
Peppers, red bell, chopped, raw	1/2 cup	3.2	0.8	2.4
Asparagus, boiled	1/2 cup	4.0	1.5	2.5
Jicama, raw	1.2 cup	5.7	3.2	2.5
Greens, collard, boiled, chopped	1/2 cup	3.9	1.3	2.6
Squash, crook or straightneck	1/2 cup slices	3.9	1.3	2.6
Kelp, raw	1 oz.	2.7	0.1	2.6
Zucchini – steamed	1/2 cup	4	1.4	2.6
Amaranth leaves, boiled	1/2 cup	2.7	0	2.7
Leeks, boiled	1/2 cup, chopped	4.0	1.3	2.7
Onions, spring	1/2 cup	4.2	1.5	2.7
Peppers, hot red	1	3.7	1	2.7
Mushroom, shitake	1 mushroom	2.71	0	2.71
Cucumber, raw	1/2 (about 5 oz.)	4.4	1.5	2.9
Mushroom, Portobello	3 oz, 1 cup	4.3	1.3	3
Asparagus, frozen, steamed	1/2 cup	4.4	1.4	3
Okra, boiled	1/2 cup slices	5.8	2.6	3.2
Brussels sprouts, steamed	1/2 cup	6.4	3.2	3.2
Rhubarb, raw	1 cup, diced	5.5	2.2	3.3
Carrots, steamed	1/2 cup slices	5.7	2.4	3.3
Brussels sprouts, boiled	1/2 cup	6.8	3.4	3.4
Turnips, boiled, mashed	1/2 cup	5.8	2.3	3.5
Squash, spaghetti, cooked	1/2 cup	5	1.1	3.9
Beets, boiled	1/2 cup slices	5.7	1.4	4.3
Kohlrabi, boiled	1/2 cup slices	5.5	0.9	4.6
Pumpkin, boiled	1/2 cup	6	1.4	4.6
Rutabagas, boiled	1/2 cup cubes	6.6	2.0	4.6
Tomato, cherry	10	6.7	2	4.7
Artichoke hearts, boiled	1/2 cup	9.4	4.4	5
Carrot, raw	1 (about 2 1/2 oz.)	7.3	2.3	5
Pepper, yellow, chopped	1/4 cup	7	2	5
Artichoke, marinated	4 pieces	7	1	6
Artichoke, whole	1 medium	13.4	6.9	6.5
Pumpkin, canned	1/2 cup	9.9	3.4	6.5
Broccolini, steamed	1/2 cup	8	1.3	6.7
Water chestnuts, canned	1/2 cup slices	8.7	1.5	7.2
Onion, sweet	1/4 cup	7.6	0	7.6
Squash, acorn, boiled	1/2 cup, boiled	10.8	3.2	7.6
Squash, butternut, baked	1/2 cup cubes	10.7	2.9	7.8
Squash, hubbard, baked	1/2 cup cubes	11.0	2.9	8.1
Onion	medium	11.6	1.6	10
Onion, sweet	1 medium	14	3	11
Parsnips, boiled	1/2 cup	15.2	3.8	11.4
Peas – (green)	1/2 cup slices	15.2	3.8	11.4
Jerusalem artichokes, raw	1/2 cup slices	13.1	1.2	11.9
Squash, acorn, baked	1/2 cup cubes	14.9	2.9	12
Squash, butternut, boiled, mashed	1/2 cup	12.1	0	12.1
Corn, cob	1 ear	14	1.8	12.2
Corn, kernels	1/2 cup	14.7	2.3	12.4
Potato, baked	1/2 potato	14.7	1.5	13.2
Potato, boiled	1/2 cup	15.7	1.4	14.3
Potato, french fried	10 fries	15.8	1.5	14.3
Sweet potato – boiled	1/2 cup	17.6	2.5	15.1
Grits	5 oz.	16	0	16
Yams, boiled/baked	1/2 cup cubes.	18.7	2.7	16
Corn, sweet yellow, boiled	Kernels from 1 ear	19.3	2.9	16.4
Potato, hash brown, frozen	1/2 cup	21.9	1.6	20.3
Sweet potato – baked	1 (about 4 oz.)	27.7	3.4	24.3
Sweet potato – mashed	1/2 cup	29.6	2.2	27.4
Yucca (raw)	1/2 cup	39.2	1.9	37.3