As part of a diet high in cruciferous vegetables, many people eat isothiocyanates and the glucosinolates that come before them. When plant cells are damaged, glucosinolates are released and converted to isothiocyanates by the enzyme myrosinase. Many isothiocyanates inhibit the neoplastic effects of various carcinogens at a number of organ sites. Consequently, these agents are attracting attention as potential chemoprotectors against cancer. To learn more about how these compounds protect against cancer, which is thought to involve changing the way carcinogens are broken down by activating phase 2 detoxication enzymes and blocking phase 1 carcinogen-activating enzymes, we looked at what happened to isothiocyanates and glucosinolates that people ate. Newly created ways to measure isothiocyanates (and glucosinolates after being changed to isothiocyanates by purified myrosinase) and their urinary metabolites (mostly dithiocarbamates) have made it possible to look into the paths that isothiocyanates and glucosinolates from cruciferous foods take. In a series of studies in normal volunteers, we made these findings. First, urinary dithiocarbamates were only found in people who didn’t smoke after they ate cruciferous vegetables and condiments that were high in isothiocyanates and/or glucosinolates. Noncruciferous foods, like corn, tomatoes, green beans, and carrots, did not cause dithiocarbamates to be released into the body. Also, the amounts of dithiocarbamates that were passed out were linked to the glucosinolate and isothiocyanate profiles of the cruciferous vegetables that were eaten (broccoli, green cabbage, kale, and turnip roots). Second, eating prepared horseradish containing graded doses of isothiocyanates (12. Between 3 and 74% micromol; mostly allyl isothiocyanate) caused a fast elimination of proportionate amounts (42-44%) of urinary dithiocarbamates with first-order kinetics. When people ate broccoli that had myrosinase removed by heat, they also got healthy amounts of dithiocarbamates in their urine, but only about 10 to 20 percent. After broccoli samples were treated with myrosinase to make the related isothiocyanates, they were changed into dithiocarbamates much more completely (47%) Finally, when bowel microflora were reduced by mechanical cleansing and antibiotics, the conversion of glucosinolates became negligible. These findings show that people change large amounts of isothiocyanates and glucosinolates into easy-to-measure dithiocarbamates in their urine. This makes it possible to study phase 2 enzyme induction in humans in a more useful way.
Are Green Beans Cruciferous Vegetables? Clearing Up the Confusion
When it comes to healthy eating, cruciferous vegetables like broccoli, cabbage, and kale get a lot of attention for their nutritional benefits. With their high antioxidant content and unique compounds that may help fight cancer, it’s no wonder these veggies are considered superfoods But there tends to be some confusion around whether common green beans fall into the cruciferous vegetable category as well Are fresh green beans part of this nutritional powerhouse group?
The answer is no – green beans are not cruciferous vegetables. While they offer many health perks in their own right, green beans come from a completely different botanical family Understanding the key differences between these plant groups can help ensure you’re building a diverse, well-rounded vegetable intake.
What Defines Cruciferous Vegetables?
Cruciferous vegetables belong to the Brassicaceae or Cruciferae family, which includes over 370 different genera and thousands of plant species. Some of the most common cruciferous vegetables include:
- Broccoli
- Cauliflower
- Brussels sprouts
- Kale
- Collard greens
- Bok choy
- Arugula
- Radishes
- Watercress
- Turnips
- Mustard greens
These vegetables get their name from their flowers, which have four distinctly shaped petals that resemble a cross. Other distinguishing features are their pungent aroma when cooked and their high concentration of glucosinolates – sulfur-containing compounds believed to have anti-cancer effects.
Benefits of Cruciferous Vegetables
Some notable health benefits offered by cruciferous veggies include:
- High in antioxidants like carotenoids, vitamin C and manganese
- Provide anti-inflammatory benefits
- Contain fiber for digestive and heart health
- Help regulate estrogen levels due to indole-3-carbinol
- Act as prebiotics to support the gut microbiome
- Offer cardiovascular benefits due to nitric oxide
The sulfur compounds in cruciferous vegetables may help activate detoxification enzymes in the body as well. Overall, these vegetables provide a powerhouse of nutrients and phytochemicals for disease prevention.
Why Green Beans Aren’t Cruciferous
Green beans, also known as snap or string beans, belong to an entirely different botanical family than cruciferous vegetables. Green beans are part of the Fabaceae family, making them a legume along with peas, lentils, peanuts and soybeans.
While cruciferous veggies thrive in cooler climates, legumes prefer warm weather. The flowers also differ – legumes produce a papilionaceous flower while crucifers have the distinct 4-petaled cross shape. In terms of nutrients, green beans contain mostly vitamin C, vitamin K, folate and manganese. They don’t contain the same cancer-fighting glucosinolates found in crucifer vegetables.
Some key differences between green beans and cruciferous vegetables:
- Green beans grow on vines, crucifers grow on short stalks.
- Legumes fix nitrogen in soil, crucifers do not.
- Bean pods are edible, cruciferous leaves/flowers eaten.
- Beans higher in protein and iron, crucifers higher in calcium.
- Crucifers contain glucosinolates, beans do not.
The bottom line is that while green beans offer dietary fiber, vitamins and minerals, they don’t provide the same nutrient profile or health perks specific to cruciferous vegetables. However, enjoying both vegetables provides antioxidant power plus an array of vitamins and minerals for optimal health.
Tips for Incorporating Both Into Your Diet
Aim to eat a minimum of 2-3 cups of vegetables daily as recommended by dietary guidelines. Fill half your plate with non-starchy veggies at each meal. Here are some ideas for enjoying both green beans and cruciferous vegetables:
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Add raw green beans to a salad topped with crucifers like kale, arugula or shredded broccoli slaw.
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Roast green beans tossed in olive oil alongside Brussels sprouts or cauliflower florets.
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Sauté green beans with garlic and include in a stir fry with bok choy or cabbage.
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Puree steamed broccoli or cauliflower to make a creamy, low-carb soup with green beans.
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Meal-prep Buddha bowls with green beans, roasted cruciferous veggies and quinoa or brown rice.
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Dip raw green beans in hummus made with crucifers like broccoli or kale.
Both green beans and cruciferous vegetables deserve a place in a healthy diet due to their wealth of vitamins, minerals, antioxidants and fiber. While green beans aren’t considered part of the nutritional powerhouse cruciferous group, incorporating both types of veggies ensures you reap their unique health benefits.
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What are non-cruciferous vegetables?
FAQ
What vegetables are considered cruciferous?
Which greens are not cruciferous?
What type of vegetable are green beans?
What to eat if you can’t eat cruciferous vegetables?
What do cruciferous vegetables look like?
In general, cruciferous vegetables are cool weather vegetables and have flowers that have four petals so that they resemble a cross. In most cases, the leaves or flower buds of cruciferous vegetables are eaten, but there are a few where either the roots or seeds are also eaten.
What are cruciferous vegetables?
Cruciferous vegetables are those that belong to the Brassicaceae family. The list of cruciferous vegetables is made up of the following foods: arugula, broccoli, Brussels sprouts, cauliflower, cabbage, Chinese cabbage, collard greens, radish, watercress and mustard greens.
Can you eat cruciferous vegetables?
In most cases, the leaves or flower buds of cruciferous vegetables are eaten, but there are a few where either the roots or seeds are also eaten. Since these vegetables belong to the same family, they tend to be susceptible to the same diseases and pests.
Are cruciferous vegetables healthy?
Cruciferous vegetables belong to the genus Brassica. They’re called cruciferous because their four-petaled flowers look like a crucifix, or a cross. And their rich colors are an indication of just how nutrient-packed they are. “A good rule of thumb for greens or any fruits or vegetables is that the deeper the color, the more nutrient-dense it is.