Which Vegetable Binds Bile Best?

To lower the risk of diet and lifestyle-related premature degenerative diseases and to advance human nutrition research, relative bile acid–binding potential of foods and fractions need to be evaluated. Since the bile acids are absorbed back in to the system they may increase cancer risk.

Some vegetables bind bile acids better than others. We know that those eating more plant-based diets are at a lower risk of heart disease and cancer, which could in part be because of phytonutrients in plants that act as antioxidants and potent stimulators of natural detoxifying enzymes in our bodies. They can also lower cholesterol and detoxify harmful metabolites, functions that can be predicted by their ability to bind bile acids so as to remove them from the body.

This group of researchers discovered three important things. First, an over five-fold variability in bile acid binding among various vegetables that had similar fiber content, indicating that the bile acid binding is not related to the total dietary fiber content, but instead some combination of unique phytonutrients yet to be determined.

Second, they found that steaming significantly improves the bile acid binding of collards, kale, mustard greens, broccoli, peppers, cabbage, as well as beets, eggplant, asparagus, carrots, green beans, and cauliflower, suggesting steaming vegetables may be more healthful than those consumed raw.

And finally, which vegetables kicked the most bile binding butt? Turnips turn-up last. Then comes cabbage, cauliflower, bell peppers, spinach, asparagus and green beans. Mustard greens and broccoli are better. Then eggplant, carrots and Brussels sprouts basically tie for the #5 slot. Then collards at #4. We have beets, kale, and okra left in the running. Any guesses as to #1? Kale gets the bronze, and beets get the gold. Kale, surprisingly, got beat.

Both these papers ended the same way: inclusion of all these vegetables in our daily diets should be encouraged. Our two leading killers are to a large extent preventable by appropriate diet and lifestyle modifications, such as eating these vegetables, which when consumed regularly, may lower the risk of premature degenerative diseases and improve public health.

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.

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• T S Kahlon, M M Chiu, M H Chapman. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutr Res. 2008 Jun;28(6):351-7.
• T S.Kahlon, M M Chiu, M H Chapman. Steam cooking significantly improves in vitro bile acid binding of beets, eggplant, asparagus, carrots, green beans, and cauliflower. Nutr Res. Volume 27, Issue 12, December 2007, Pages 750–755.
• T S Kahlon, M H Chapman, G E Smith. In vitro binding of bile acids by spinach, kale, brussels sprouts, broccoli, mustard greens, green bell pepper, cabbage and collards. Nutr Res. 2008 Jun;28(6):351-7.

Images thanks to eldan, photofarmer, bengarland, Glory Foods, Robert Couse-Baker, Rick Heath, arbyreed, I am I.A.M., Tim Hamilton, meg,  Brian Hoffman, and Horst Frank via Flickr and Evan-Amos, ThorPorre, Jeremy Keith, and Jeremy Keith via Wikimedia.

• acelgas
• alimentación a base de vegetales
• antioxidantes
• berenjena
• brócoli
• cáncer de mama
• col rizada
• coles de Bruselas
• colesterol
• coliflor
• comida cruda
• desintoxicación
• enfermedad cardiaca
• enfermedad cardiovascular
• enzimas
• espárragos
• espinaca
• estrés oxidativo
• fibra
• fitonutrientes
• frijol verde
• hojas de mostaza
• métodos de cocción
• okra
• pimientos
• remolachas
• repollo
• salud de la mujer
• veganos
• vegetales crucíferos
• vegetarianos
• verduras
• zanahorias