Is it possible to thrive on this diet with very little greens?
I do not like greens. I eat about 50 grams of spinach every second day. That is it. Should I force the greens down or wait until I would naturally like them better?
Tags: greens
Permalink Reply by Iris on Check out Anne Osborne, she eats greens only 2 times a year or so and seems to do fine, but she does insist on very very high fruitquality.
Permalink Reply by cecilie malene on Yeah I know, but here in DK it is quite difficult to get those quality fruits :)
Permalink Reply by WendyE on Lots & lots of posts have been made about this. Spinach & kale blend very well in smoothies, just disappear. You can put a LOT of spinach or kale into fruit smoothies and never know it's there!
Permalink Reply by cecilie malene on I know the smoothie thing but I do not like. It tastes awfull to me :S
Permalink Reply by Jelle on http://rawschool.com/best-raw-foods/ you can use those recommendations on the vegetables to use.
Permalink Reply by Nathan on Interesting link. I'd never seen that before but I agree with most of it.
Permalink Reply by Jelle on You will not thrive without the greens, you will miss out on some minerals and vitamins, like for example vitamin K. Just blend those leafy greens with your fruit smoothies. I usually add a whole head of lettuce to my morning banana with blueberry smoothie. Just go for all those leafy greens for starters and add some vegetables fruits like cucumber, tomatoes, sweet bell peppers and zucchini. The guideline is to get 2% to 6% of your daily calories from greens. So be a good girl and start eating those greens ;)
Permalink Reply by Star Khechara on "you will miss out on some minerals and vitamins"
Says who? I hit 100% for all my vits and minerals on the days I just eat fruit and no greens.
'The minerals are only in greens' debate is like meat eaters saying 'protein is only in meat'
It is simply untrue.
Spinach, the most commonly eaten green round here, actually contains oxalic acid which binds to minerals like calcium and zinc and prevents you absorbing them.
Oranges are high in calcium and copper
Tomatoes and canteloupe melon are high in sodium
Bananas are high in manganses, magnesium and potassium. and contain moderate amounts of zinc
Canteloupe melons contain 1mg of zinc per melon
Make sure you adjust your RDAs, Cron gives the USDA ones which are much higher than the rest of the world. ie Cron says you need 18mg of iron (for a female) but here in the UK that amount is deemed toxic and only 14mg is needed. Same with zinc - US RDAs are very high as they are related to the prevailing diet which is high in meat and grains - causing mineral loss.
According to the WHO, my zinc needs for a low-phytate diet (phytates are from grains and seeds) I only need 3-5 mg of zinc daily. I actually get 5-7mg from just fruit.
I eat one small lettuce-based meal 3 times a week and that is my greens taken care of, I add parsley and scallions to this salad for flavour and that gives me masses of Vitamin k (just 4 medium scallions = over 100% of the RDA)
Just 10g of fresh parsley =137% of the RDA for vitamin K
Permalink Reply by Jelle on http://www.healthalternatives2000.com/vitamins-nutrition-chart.html
http://www.healthalternatives2000.com/minerals-nutrition-chart.html
It will be possible to get the vitamins and minerals from fruits only (I never said this is impossible). But there are vitamins and minerals that can be found in leafy greens way more easy then in fruits.
I have tracked my foods with cronometer.com (with the 811rv adjusted RDA in mind) and fitday.com for almost nine months and the fruits that I got available don't cover my vitamins and minerals needs completely, so I supplement with greens.
As in the 80/10/10 diet book the 2% to 6% calories from greens ain't that much. I usually just take one head of some leafy green a day and sometimes some other stuff like all the fruit vegetables.
I would love a debate with science and clinical studies, but the 811rv is just very experimental, so I am taking the recommendation of drdouggraham we need to eat those greens.
I am more concert about the omega3 fatty acids, also get them from fruits, greens, nuts and seeds, but I don't get so much of them.
Permalink Reply by Jelle on And you are right on the oxalic acid part, I also want point to the the high cellulose part in most vegetables. We can grow local cheap greens almost everywhere, while it is very hard to grown sweet fruits (in north Europa). I think most foods don't have the same amounts of minerals and vitamins as they used to have (I don't buy organic, due to low-availability, low-quality and high-price). The USDA nutrient database has a history of large differences between whole foods some in some of there releases.
All these reasons will make me recommend highly to eat those greens!
Permalink Reply by Star Khechara on Jelle omega 3s are in most plants really, and you only need 0.5g of omega 3 daily. I get at least 1 g from just fruits and if I chuck in a teaspoon or 2 of ground flaxseed I get 3-4g!
Check out my post on omega 3 fats here http://www.30bananasaday.com/forum/topics/vegans-lack-dha-and-epa-f...
:-)
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