Cruciferous vegetables…helpful or harmful?
They have become the worry of people with thyroid-issues rapidly over the last few years…but is there fact and foundation to this worry? Is there truth to it?
In this brand new video (written version below) – I uncover the science, the data, the research and the TRUTH:
Transcript: Cruciferous Vegetables & Your Thyroid
Today I want to talk about cruciferous vegetables and thyroid health.
I am sick and tired of the conflicting information out there – it’s confusing people, leading people to bad decisions and it’s ultimately harming their health. And it makes me mad. This is about as mad as I get!
Goitrogens, cruciferous vegetables – it’s a super confusing topic – that need not be a super-confusing topic. In our – as Mark Hyman puts it – pop nutrition culture, it has become an easy way for a bunch of websites to get attention to click bait you with headlines like ‘hey kale that food you through was awesome is really actually bad for you’
How, all of a sudden is kale bad for you?
The logic as to how or why they are making these claims about cruciferous vegetables is super fuzzy and is scientifically flawed beyond belief.
I want to make this clear: cruciferous vegetables are absolutely ridiculously good for you – they are alkaline, antioxidant rich, proven-cancer fighters that contain an abundance of nutrients that are SO important for your thyroid health – as well as the rest of your endocrine system.
So why then are people saying to avoid them?
The fuzzy logic is because cruciferous vegetables such as kale, boy choi, broccoli, brussels sprouts, cabbage, watercress, arugula – all of the foods I eat a TON of – contain a substances that are goitrogenic. And substances that cause a goitrogenic reaction can inhibit iodine from reaching your thyroid – and the thyroid absolutely needs iodine for proper functioning.
So you can see a dotted line here…and this is where the kale naysayers are coming from…
Goitrogenic foods inhibit iodine – thyroid needs iodine. But if you peel even one tiny layer back – you’ll see that it would be absolute madness to stop eating these powerful green foods.
You would have to eat an insane, dangerous amount of these foods all day every day AND ALSO have severe chronic iodine deficiency for this level of goitrogenic activity to even register. The body EASILY copes with the goitrogenic foods we eat, easily. It doesn’t even scratch the surface.
These guys are just putting two and two together and making millions of people stop eating some of the healthiest foods on earth.
Let me ask you – Where is the evidence?
There has been just one case report this isn’t even a study of an 88-year-old woman developing hypothyroidism following consumption of an estimated 1.0 to 1.5 kg/day of raw bok-choy every day for several months.
This is mental – 1.5 kg of JUST bok-choy for months – if you ate that crazy amount of ANY food for months you’d get issues!
So to check in on this and try to understand what was going on, one human study was conducted where subjects had to consume of 150 g/day of Brussels sprouts – one of the most supposedly goitrogenic foods on earth – for four weeks. The result? None of the participants had an adverse effects on thyroid function.
The simple truth? You would have to consume an insane amount of raw cruciferous vegetables for them to have a negative effect on your thyroid function.
And even then – if you had sufficient iodine intake, which 99.9% of people in the developed world do – the body would still easily be able to deal with it.
Another study – in 2011 from The Journal of Clinical Endocrinology and Metabolism discovered that vegans and vegetarians who had higher urinary thiocyanate – which is indicative of higher cruciferous intake and lower iodine intake, even these guys had no difference in thyroid function, which was within the normal healthy range.
Remember – cruciferous vegetables have been hugely well researched in relation to their cancer fighting properties – they have been shown over and over again to absolutely crush cancer – and their massive nutrient content actually makes them SO important for those looking to rebalance their thyroid health.
“The potential protective role of cruciferous vegetables and active components present in these vegetables, such as isothiocyanates and indole-3-carbinol, has been extensively studied in experimental in vitro and in vivo carcinogenesis models. Results have consistently shown that the chemopreventive agents derived from this class of vegetables of the Cruciferae family influence carcinogenesis during initiation and promotion phases of cancer development. Similarly, reports from epidemiological studies and clinical trials support this notion. — Source: The Journal of Nutrition & Cancer“
As with my video on the oxalate myth last week – the REAL problem here, the REAL risk for your thyroid is gluten-containing grains and sugar.
The damaging proteins found in gluten have been repeatedly proven to cause under and overactive thyroid – NOT cruceferious vegetables.
If you ARE still concerned, simply steam or lightly boil your cruciferous vegetables – it removes all of the compounds from the foods that are goitrogenic. But really, you don’t need to worry about this.
So – the takeaway message is simple – if you don’t eat an incredibly insane amount of raw cruciferous vegetables every day for months alone, and if you’re not chronically iodine deficient (and if you are, honestly, this is probably the least of your worries) then you will have zero problems and TONS of benefits from eating cruciferous vegetables.
Again – as always, don’t believe the hype – always do the research.
Now – if you DO have thyroid issues – or if you want to get more energy, lose weight, heal your digestion, remove inflammation and more – I think you’re going to LOVE my free training that starts next week – it’s my Alkaline Kickstart workshop – three content-packed videos, workbooks and Q&A sessions giving you the framework, the fundamentals on how to do an alkaline cleanse. It’s powerful and when you do it the way I teach it – it’s SO easy.
You can sign up to get that training, absolutely free by clicking the link.