A dish with greens. Photo by Susan Waxman
Though spinach contains many important and valuable nutrients, this leafy green does not share the same overall benefits as many other leafy greens. Two of the most popular leafy greens, spinach and Swiss chard, also contain higher concentrations of oxalic acid, which may interfere with mineral absorption. These two vegetables also do not seem to have the same alkalizing benefits as other leafy greens.
There is no comprehensive guide for vegan and plant-based diets in choosing or preparing vegetables. However, in macrobiotics, we generally decrease the use of vegetables high in oxalates and increase white and green vegetables such as kale, bok choy, cabbage, leeks, broccoli, collard greens, arugula, etc. for daily use. To get the most benefit from these vegetables, we recommend using a variety of cooking styles that intensify the color and unique textures of the vegetables. Different preparations include steaming, blanching, or oil-sautéing. Cooking spinach is more beneficial than eating it raw. Popeye was definitely right about leafy greens, but may have been mistaken about the one he chose and popularized.
About the Author: Denny Waxman
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Hi Denny,
I thought I’d raise an issue some people are probably thinking about when encouraged to eat cruciferous vegetables. Although cruciferous vegetables contain compounds which are known to be very powerful against many cancers, some bloggers and natural therapists are suggesting that eating too many cruciferous vegetables will harm the health of the thyroid.
What we now know is that no HUMAN studies have demonstrated deficiency in thyroid function from eating cruciferous vegetables.
In studies of vegan Adventists the vegans were shown to be less likely than omnivore Adventists to have hypothyroidism. so this is good news!
While we’re talking about the thyroid, some of us are concerned about adequate iodine intake as it’s becoming increasingly difficult to get clean seaweed (ie no radiation or other toxins). And wondering if there is any anecdotal evidence of iodine deficiency among macrobiotic people in general. Any thoughts on this?
Madeleine