A study cannot take into account the quality and seed variety. Potatoes don’t seem to appear in the list, but are a good case in point. Satellite controlled watering, fast growing, long storage varieties do not produce a nutrient rich vegetable. Heritage variety, traditionally grown, good quality ground, rich in trace elements, to grow them in. We have a nutritionally rich food instead of just a carbohydrate store.
This is great! Thank you for sharing your thorough research. I found it interesting to learn that for most of these veggies, it's best to cook them to increase their nutrient bioavailability. 😊👍
I don't remember if you ranked the plant based burgers for nutrition. They have reformulated some to use different oils. Maybe you could add a regular beef ground beef patty so see how the plant versions compare?
Vegetables like kale and Brussels sprouts can pose digestive challenges for sensitive individuals due to their higher anti-nutrient and fibre content. Cooked root vegetables (carrots, parsnips, swedes) or well-cooked and peeled vegetables (courgettes/zucchini, cucumbers) are often better tolerated. Cooking further reduces anti-nutrient levels and improves digestibility, especially with techniques like peeling and pureeing. / While these vegetables are nutritious, their high fibre content can cause digestive problems in some individuals. The thermic effect of food for these vegetables is also relatively high, meaning a greater proportion of their energy is used in digestion than some other foods. While nutrient density is a factor to consider, prioritising seasonal and locally grown vegetables offer potentially higher nutrient content due to optimal growing conditions and reduced transportation time. S Tier: Sweet Potato, Bell Peppers, Butternut Squash Demonstrate favourable nutritional profiles characterized by relatively high digestibility and bioavailability of key nutrients, along with a lower presence of compounds that significantly hinder nutrient absorption or pose risks at typical consumption levels. Sweet Potato: Placed in the highest tier due to its favourable carbohydrate profile (high in amylopectin, facilitating easier digestion), good source of vitamin A (as beta-carotene), and relatively low levels of anti-nutrients. The high proportion of amylopectin (60-70%) in its starch makes it a readily digestible source of carbohydrates. Bell Peppers: High in vitamin C and carotenoids (especially in red bell peppers). Contain relatively low levels of anti-nutrients. While some varieties contain capsaicinoids, these are generally not considered a major concern at typical consumption levels and have even demonstrated potential health benefits. Butternut Squash: A good source of vitamin A, vitamin C, and fibre. Relatively low in anti-nutrients. The carbohydrate profile is also generally well-digested. A Tier: Carrots, Zucchini, Cucumber, Pumpkin These vegetables deliver nutrients well and have few anti-nutrients. Carrots: Carrots contain high levels of beta-carotene in a form that is easily absorbed by the body. They also contain fibre. Zucchini: Relatively low in calories and anti-nutrients, with a moderate amount of vitamins and minerals. The highly branched arabinoxylans and galacturonans in zucchini contribute to beneficial fermentation patterns in the gut. Cucumber: Primarily composed of water, providing hydration. Contains small amounts of vitamins and minerals and very low levels of anti-nutrients. Pumpkin: A good source of vitamin A (as beta-carotene), potassium, and fibre. Relatively low in anti-nutrients. Similar to other cucurbitaceae members, it contains beneficial polysaccharides. B Tier: Tomatoes, Mushrooms, Garlic, Onions These offer a good array of beneficial compounds and moderate levels of certain compounds that may require consideration. Tomatoes: A good source of lycopene, a potent antioxidant. Contain moderate levels of glycoalkaloids, which are generally not a concern at typical consumption levels in ripe tomatoes. Mushrooms: Provide unique compounds like beta-glucans and ergosterol (a precursor to vitamin D). Some species can accumulate heavy metals or contain naturally occurring toxins, so proper identification is crucial. Garlic and Onions: Contain organosulfur compounds (e.g., allicin in garlic, thiosulfinates in onions), which have demonstrated various health benefits. However, these compounds can also interact with certain medications. C Tier: Artichokes, Asparagus, Celery, Leeks, Beetroot These vegetables present a mix of beneficial compounds alongside moderate levels of compounds that may have specific effects in some individuals. Artichokes and Asparagus: Contain fructans, which are prebiotic fibres that can promote beneficial gut bacteria. However, fructans can also cause gastrointestinal discomfort (bloating, gas) in some individuals, especially those with Irritable Bowel Syndrome (IBS). Celery and Leeks: Contain moderate amounts of fibre and some vitamins and minerals. Leeks, like onions and garlic, contain organosulfur compounds. Beetroot: Well known for its high nitrate content, which can have cardiovascular benefits. Also contains moderate levels of oxalates and unique betalain pigments with antioxidant properties. D Tier: Broccoli, Cauliflower, Cabbage, Spinach These vegetables contain higher levels of compounds that require consideration, primarily due to their potential effects in specific contexts or at high doses. Broccoli, Cauliflower, and Cabbage: Contain glucosinolates, which can be converted to compounds that may interfere with thyroid function in individuals with iodine deficiency or pre-existing thyroid conditions. However, cooking significantly reduces these effects, and the breakdown products of glucosinolates also have demonstrated potential health benefits, such as anti-cancer properties. Spinach: Contains significant levels of oxalates, which can reduce the absorption of certain minerals, particularly calcium. F Tier: Brussels Sprouts, Kale These vegetables, while highly nutritious, contain relatively higher amounts of compounds that can have more pronounced effects in some individuals or at high consumption levels. Cooking can reduce these effects. Brussels Sprouts: Contain glucosinolates, including progoitrin, which can be converted to goitrogenic compounds. As mentioned, cooking reduces these compounds. Kale: Contains both oxalates and glucosinolates. While a nutrient powerhouse, the combination of these compounds can impact mineral absorption and potentially affect thyroid function in susceptible individuals.
Of course all the vegetables I don't like, except for spinach, has to be S tier lol (I still try to incorporate them as much as I can despite that though). Anyway the next tier list I like to see is fruit. I can't wait to see that! 😍
Hi thanks for another interesting video. I was wondering if you could do a video on the different plant milks available in the UK. I recently got the YUKA app and it rated the Aldi oat milk quite badly whereas it rated the more expensive Alpro quite well. I am just wondering if you can give your thoughts on some of the additives they put in them.
Does every person have the same gut bacteria? Does different bacteria digest differently each of these vegetables? Based on whom gut bacteria was this food “digested” to measure the absorption? I think we cannot make this kind of lists is kind of silly.
Brussel sprouts and collard greens are the only vegetables I won't eat. They make me gag. Brussel sprouts especially, too damn mushy. Even dowsing them with vinegar which enables me to eat broccoli and cauliflower doesn't help much.
Mushy? You do know that brussel sprouts can be eaten raw? But, even better, coarsely grate a carrot, thinly slice a red onion and some fresh crispy sprouts, squeeze the juice of a fresh lime on it. Leave for 10 minutes while you chop a red pepper, grate some root ginger, smash up some pistachios or cashews. Mix together, add tamari soy and some mild chilli flakes. Asian Brussel sprout slaw. Or make a conventional coleslaw, with sprouts, and pumpkin seeds instead of cabbage. Or make a risotto with good quality white wine, veg stock, plenty of crushed walnuts, red onion and thinly sliced sprouts and flat leaf parsley added right at the end. All it needs is a bit of Parmesan and the juice of half a lemon and lots of black pepper. I hate mushy sprouts, but crispy fast griddled half sprouts dunked in balsamic vinegar, lovely. Or el dente sprouts with leaks and peas in a whole grain mustard sauce….. mmmmm
@ If you try the Asian slaw, add a drizzle of sesame oil, just before you serve it. If you try the creamy slaw, a bit of creamed horseradish is a good alternative to whole grain mustard.
Tier S: kale (2:25), brussels sprouts (4:43), cauliflower (14:12), spinach (14:34)
Tier A: broccoli (3:47), sweet potato (7:43), asparagus (9:21), collard greens (12:52), artichokes (13:17), bell peppers (13:44)
Tier B: pumpkin (5:36), tomatoes (8:11), butternut squash (8:38), mushrooms (10:40), carrots (12:23)
Tier C: green beans (2:55), cabbage (5:11), garlic (6:12), beetroot (7:17), peas (9:48), onions (10:13)
Tier D: celery (3:22), zucchini (4:15), lettuce (6:29), radish (6:53), eggplant (9:00), cucumber (11:11), turnips (11:37), leeks (11:57)
Most aren’t vegetables. Those with seeds are fruit.
@@sO_RoNerY They can be considered vegetables in a culinary sense.
A study cannot take into account the quality and seed variety. Potatoes don’t seem to appear in the list, but are a good case in point. Satellite controlled watering, fast growing, long storage varieties do not produce a nutrient rich vegetable. Heritage variety, traditionally grown, good quality ground, rich in trace elements, to grow them in. We have a nutritionally rich food instead of just a carbohydrate store.
Great job, thank you 🙏
surprised tomatoes are so high.
Asparagus, artichokes , and cauliflower being so high up on the list were surprises to me! Can you do common fruit found in grocery stores next?
Asparagus is amazing for kidneys and liver.
Great format, please do all plant food groups.
Legumes, fruits, grains (including other starches), Nuts + Seeds.
Dear Tea
This is great! Thank you for sharing your thorough research. I found it interesting to learn that for most of these veggies, it's best to cook them to increase their nutrient bioavailability. 😊👍
Great video, thanks! Were you obtain any scores for regular potatoes? Russet, gold, red, etc.
What about rocket?
I don't remember if you ranked the plant based burgers for nutrition. They have reformulated some to use different oils. Maybe you could add a regular beef ground beef patty so see how the plant versions compare?
Vegetables like kale and Brussels sprouts can pose digestive challenges for sensitive individuals due to their higher anti-nutrient and fibre content. Cooked root vegetables (carrots, parsnips, swedes) or well-cooked and peeled vegetables (courgettes/zucchini, cucumbers) are often better tolerated. Cooking further reduces anti-nutrient levels and improves digestibility, especially with techniques like peeling and pureeing. /
While these vegetables are nutritious, their high fibre content can cause digestive problems in some individuals. The thermic effect of food for these vegetables is also relatively high, meaning a greater proportion of their energy is used in digestion than some other foods. While nutrient density is a factor to consider, prioritising seasonal and locally grown vegetables offer potentially higher nutrient content due to optimal growing conditions and reduced transportation time.
S Tier: Sweet Potato, Bell Peppers, Butternut Squash
Demonstrate favourable nutritional profiles characterized by relatively high digestibility and bioavailability of key nutrients, along with a lower presence of compounds that significantly hinder nutrient absorption or pose risks at typical consumption levels.
Sweet Potato: Placed in the highest tier due to its favourable carbohydrate profile (high in amylopectin, facilitating easier digestion), good source of vitamin A (as beta-carotene), and relatively low levels of anti-nutrients. The high proportion of amylopectin (60-70%) in its starch makes it a readily digestible source of carbohydrates.
Bell Peppers: High in vitamin C and carotenoids (especially in red bell peppers). Contain relatively low levels of anti-nutrients. While some varieties contain capsaicinoids, these are generally not considered a major concern at typical consumption levels and have even demonstrated potential health benefits.
Butternut Squash: A good source of vitamin A, vitamin C, and fibre. Relatively low in anti-nutrients. The carbohydrate profile is also generally well-digested.
A Tier: Carrots, Zucchini, Cucumber, Pumpkin
These vegetables deliver nutrients well and have few anti-nutrients.
Carrots: Carrots contain high levels of beta-carotene in a form that is easily absorbed by the body. They also contain fibre.
Zucchini: Relatively low in calories and anti-nutrients, with a moderate amount of vitamins and minerals. The highly branched arabinoxylans and galacturonans in zucchini contribute to beneficial fermentation patterns in the gut.
Cucumber: Primarily composed of water, providing hydration. Contains small amounts of vitamins and minerals and very low levels of anti-nutrients.
Pumpkin: A good source of vitamin A (as beta-carotene), potassium, and fibre. Relatively low in anti-nutrients. Similar to other cucurbitaceae members, it contains beneficial polysaccharides.
B Tier: Tomatoes, Mushrooms, Garlic, Onions
These offer a good array of beneficial compounds and moderate levels of certain compounds that may require consideration.
Tomatoes: A good source of lycopene, a potent antioxidant. Contain moderate levels of glycoalkaloids, which are generally not a concern at typical consumption levels in ripe tomatoes.
Mushrooms: Provide unique compounds like beta-glucans and ergosterol (a precursor to vitamin D). Some species can accumulate heavy metals or contain naturally occurring toxins, so proper identification is crucial.
Garlic and Onions: Contain organosulfur compounds (e.g., allicin in garlic, thiosulfinates in onions), which have demonstrated various health benefits. However, these compounds can also interact with certain medications.
C Tier: Artichokes, Asparagus, Celery, Leeks, Beetroot
These vegetables present a mix of beneficial compounds alongside moderate levels of compounds that may have specific effects in some individuals.
Artichokes and Asparagus: Contain fructans, which are prebiotic fibres that can promote beneficial gut bacteria. However, fructans can also cause gastrointestinal discomfort (bloating, gas) in some individuals, especially those with Irritable Bowel Syndrome (IBS).
Celery and Leeks: Contain moderate amounts of fibre and some vitamins and minerals. Leeks, like onions and garlic, contain organosulfur compounds.
Beetroot: Well known for its high nitrate content, which can have cardiovascular benefits. Also contains moderate levels of oxalates and unique betalain pigments with antioxidant properties.
D Tier: Broccoli, Cauliflower, Cabbage, Spinach
These vegetables contain higher levels of compounds that require consideration, primarily due to their potential effects in specific contexts or at high doses.
Broccoli, Cauliflower, and Cabbage: Contain glucosinolates, which can be converted to compounds that may interfere with thyroid function in individuals with iodine deficiency or pre-existing thyroid conditions. However, cooking significantly reduces these effects, and the breakdown products of glucosinolates also have demonstrated potential health benefits, such as anti-cancer properties.
Spinach: Contains significant levels of oxalates, which can reduce the absorption of certain minerals, particularly calcium.
F Tier: Brussels Sprouts, Kale
These vegetables, while highly nutritious, contain relatively higher amounts of compounds that can have more pronounced effects in some individuals or at high consumption levels. Cooking can reduce these effects.
Brussels Sprouts: Contain glucosinolates, including progoitrin, which can be converted to goitrogenic compounds. As mentioned, cooking reduces these compounds.
Kale: Contains both oxalates and glucosinolates. While a nutrient powerhouse, the combination of these compounds can impact mineral absorption and potentially affect thyroid function in susceptible individuals.
Of course all the vegetables I don't like, except for spinach, has to be S tier lol (I still try to incorporate them as much as I can despite that though).
Anyway the next tier list I like to see is fruit. I can't wait to see that! 😍
omg they all taste soooo good ~~ !! if you learn to cook somehting yummy with them you will end up loving them all ~ !! i do 🥰😋
Can you rate plant based milks next?
I can rate them now, awful awful awful.
Sadly you are right, but I still like them. I know that they contained emulsifiers, but I can’t be 100% good. I need to have a pleasure in life too.
Hi thanks for another interesting video. I was wondering if you could do a video on the different plant milks available in the UK. I recently got the YUKA app and it rated the Aldi oat milk quite badly whereas it rated the more expensive Alpro quite well. I am just wondering if you can give your thoughts on some of the additives they put in them.
Bell peppers, tomatoes, Zucchini, cucumbers, anything with seeds are considered a fruit.
I really feel like some dear tea now.
Im on proton pump inhibitors due to the symptoms from a hiatus hernia, so I probably don't absorb anything lol
Red cabbage is missing, and would certainly rank in S
Is the rank S the best or worst?
The S stands for superior. Also, it's placed at the top, so that shows it's better than the other tiers.
Does every person have the same gut bacteria? Does different bacteria digest differently each of these vegetables? Based on whom gut bacteria was this food “digested” to measure the absorption? I think we cannot make this kind of lists is kind of silly.
Brussel sprouts beat out broccoli 😮
Brussel sprouts and collard greens are the only vegetables I won't eat. They make me gag. Brussel sprouts especially, too damn mushy. Even dowsing them with vinegar which enables me to eat broccoli and cauliflower doesn't help much.
Mushy? You do know that brussel sprouts can be eaten raw? But, even better, coarsely grate a carrot, thinly slice a red onion and some fresh crispy sprouts, squeeze the juice of a fresh lime on it. Leave for 10 minutes while you chop a red pepper, grate some root ginger, smash up some pistachios or cashews. Mix together, add tamari soy and some mild chilli flakes. Asian Brussel sprout slaw.
Or make a conventional coleslaw, with sprouts, and pumpkin seeds instead of cabbage.
Or make a risotto with good quality white wine, veg stock, plenty of crushed walnuts, red onion and thinly sliced sprouts and flat leaf parsley added right at the end. All it needs is a bit of Parmesan and the juice of half a lemon and lots of black pepper.
I hate mushy sprouts, but crispy fast griddled half sprouts dunked in balsamic vinegar, lovely.
Or el dente sprouts with leaks and peas in a whole grain mustard sauce….. mmmmm
@@jgreen9361 That's an idea. I love coleslaw. I'll try that.
@ If you try the Asian slaw, add a drizzle of sesame oil, just before you serve it.
If you try the creamy slaw, a bit of creamed horseradish is a good alternative to whole grain mustard.
They really need to buff eggplant
where's my fav veggie arugula ? lol
Very repetitive but thanks for the video
Toxins tier list. 🤣
Fruits