Do I "need" to eat vegetables?

If you feel like you don’t eat enough vegetables each day, you’re not alone. According to the most recent data from the CDC, only 1 in 10 Americans actually eat the recommended 2-3 cups of vegetables per day. There are many reasons it’s a challenge - cost, access, food waste, increased preparation time, limited knowledge / skills, and taste preferences are all known and real challenges.

But what’s the big deal? Can you replace the value of vegetables with other foods or a supplement? The answer boils down to food chemistry and health research. 

​Contrary to what many believe, fruit and vegetables are technically not an essential food group. Note the word, “essential.” It means that you can survive without them in your diet. But whether or not you thrive is another question. Vegetables are valuable for 4 primary reasons: vitamins / minerals, fiber, antioxidants / phytochemicals, and dietary displacement.

Fun Fact : Vegetable vs Fruit
Did you know zucchini and squash are really fruits? We assign the label of “fruit” or “vegetable” for botanical and culinary reasons. Botanically speaking, anything that comes from the flower of the plant is considered a fruit.  However some people label foods based on their culinary application - reserving foods with a higher sugar content as fruits and savory as vegetables. To learn more about the difference, click here

Vitamins / Minerals

One of the top reasons to eat vegetables is for the laundry list of vitamins and minerals they provide such as potassium, magnesium, vitamin A, folate, vitamin C, and vitamin K to name a few. While these nutrients are essential for the body, they’re not exclusive to vegetables. They can be found in other foods. For example, potassium is also plentiful in many fruits, most dairy products as well as nuts, seeds, beans, and seafood.

And yes, a vitamin supplement can provide missing vitamins and minerals, but it’s not an equal trade. Often the form and dose of the compound is different than what’s found in food and not as readily absorbed. Additionally, a pill doesn’t provide the other three assets below.

Fiber

​Vegetables are loaded with fiber - a carbohydrate compound found only in plants. Fiber passes through the body undigested but supports many functions including but not limited to regulating bowel movements, blood glucose, and blood cholesterol levels as well as preventing cancer and heart disease. 

You can also get fiber from other plant based foods such fruits, whole grains (oatmeal, brown rice, quinoa, whole grain bread), popcorn, nuts, seeds, beans, and legumes. However fiber from these compounds also come with a higher density of starch, sugar, and salt. Which is great if you need the additional dietary energy! But for someone with diabetes or insulin resistance, it’s a tricky trade-off. ​

Antioxidants and Phytonutrients

The human body is regularly exposed to free radicals which damage our body’s cells and tissues. Antioxidants and phytochemicals are, respectively, chemical and natural compounds found in plants. They are thought to remove free radicals from the body before they can do damage. Which in turn may protect the body certain chronic disease such as cancer, heart disease, and diabetes

While many vegetables have a wealth of phytochemicals, so do other foods. Antioxidants and phytonutrients are also found in other plant based foods such as fruits as well as lesser amounts in whole grains. Additionally, foods with omega 3 fatty acids have antioxidant properties. These include foods such as fatty fish (salmon, tuna), nuts, seeds, avocado. Additionally many spices and teas have been shown to have phytonutrients in them. 

Displacement

Our society places the greatest value of vegetables on their ability to replace other foods in the diet and thereby reduce the overall energy consumed.  Since non-starchy vegetables are primarily water and fiber, they provide very little energy from carbohydrate, protein, and/or fat. Which is a benefit if you, for some reason aren't interested in giving your body energy. But for those with high energy needs and/or diminished appetite (eg, athletes, toddlers, those recovering from an eating disorder) this energy displacement is a serious downside. 

It can be beneficial if you're trying to reduce the saturated fat in your diet to reduce cholesterol or perhaps reduce the carbohydrate content to help manage blood sugar. But it's not a universal goal for all bodies to avoid energy - that doesn't make it "healthier." 

Some people might believe that "displacement" or "feeling full with little energy" is the primary benefit of vegetables in health. But in reality, the health benefits of vegetables are more about the above topics (fiber, antioxidants, vits/mins) than avoiding energy. 

Long story short...

A body can absolutely survive without vegetables - there are other ways to get the nutrients benefits that vegetables provide. But there really isn't another as perfectly packaged - it takes a bit more work and creativity as well as some trade-offs, but it's absolutely possible. 

But why do you "hate" them?
When people are resistant to vegetables, it's often because of negative past experiences or little to no experimentation. Vegetables don’t have to be cold, raw, or boring. It may be worth exploring ways to include vegetables more often but thinking outside of the salad box. While I’m not a proponent for regularly sneaking vegetables into a child’s diet (for reasons we can chat about another day), mincing and blending them small enough they go unnoticed in soups, sauces, and muffins are decent ways for adults to enjoy the nutrient, fiber, and antioxidant benefits without sacrificing flavor or texture.  Juicing can be beneficial for those looking for the vitamins, minerals, and phytochemicals without the bulk / fullness in the stomach (eg, those with small appetites and/or large energy needs). 

Stay nourished friends!