Cauliflower’s Hidden Benefits (Why Aren’t these Talked about More?)
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hey I’m gonna talk to you about cauliflower from a little bit of a different angle here all right people talk about cauliflower because it’s well yeah it’s low carb it works on a ketogenic diet but what about all the different enzymatic reactions that are occurring when you consume cauliflower it’s actually a pretty done powerful superfood when it comes down to what it does let’s talk about the simple things first yes it’s high in vitamin C all right we want things that are high in vitamin C without the sugar content attached to it all right when you have vitamin C when it gets absorbed or tries to get absorbed it’s competing with the same receptor that grabs glucose so if you have sugar coming in the equation you’re not getting the vitamin C but that’s not all that exciting one of the pieces that I like most about cauliflower is the fact that it’s super high in choline now everyone always talks about eggs being high in choline but cauliflower is just as high in choline as an egg so a half a head of cauliflower has a tremendous amount of coating anyway that’s kind of boring but what is choline doing if you’ve ever noticed when you’re doing a ketogenic diet or a low carb diet sometimes when you’re working out it feels like your head is almost I don’t know not connected with your body it’s like you’re not able to feel that mind-muscle connection well a lot of times that’s because choline is a precursor to acetylcholine and acetylcholine is a very imperative neurotransmitter in terms of the combination or the communication I should say and the brain and the rest of the body does any help that’s still kind of boring let’s talk about some other interesting stuff we’re gonna get progressively more interesting as we go down the list here because cauliflower is some wacky stuff hey by the way please do hit the red subscribe button if you haven’t already because you don’t want to miss our daily videos so when you consume cauliflower it converts into something known as anthocyanin okay so anthocyanin is a powerful antioxidant that has some really cool effects specifically on LDL cholesterol oxidation so here’s the problem you’re doing keto and your LDL cholesterol goes up that’s not the big part of the issue okay it’s okay that your LDL goes up as long as it’s circulating and doing its job right when LDL sits around in the bloodstream for a long period of time that’s where a problem develops because the longer that it’s sitting in the bloodstream the longer that it’s potentially exposed to oxidative stress oxidated LDL is the problem not regular LDL so anthocyanins stop the oxidation or slow down the oxidation of the LDL making higher levels of LDL less potentially risky so very good for someone that’s doing a ketogenic diet the other piece that people don’t focus on a lot is so fear of Fame so fear of Fame you’re gonna get in broccoli you’re gonna get in cauliflower and yes it is ultimately generated from sulfur it’s a derivative right so sulfur of fain affects the liver in a very positive way as far as your phase-two detoxification process goes with a glutathione peroxidase and all that whole thing what that means is when you are producing ketones you are asking a lot of your liver your liver is taking substrates like fatty acids and turning them into ketones that means your livers working overtime so if you’re not taking care of the liver then you run into an issue right the liver is designed to be kind of like almost purged every now and then it needs to be basically what happens normally you’re eating carbs it fills up with glycogen and then the liver has to purge and that’s part of the natural cycle if that’s not happening with keto you can run into a problem so you always want to take care of the liver so anyhow one of the best richest sources of sulfuring this next one that I’m talking about specifically is linked with cancer okay it’s called isothiocyanates hey isothiocyanates have been linked in a lot of different studies to being anti-cancer now there was one specific review paper that was published in Pacific Journal of cancer prevention okay back in 2013 took a look at six large studies and it found there was an inverse relationship between cruciferous vegetable intake and less cancer risk so more cruciferous vegetables equaled less potential cancer that’s a pretty bold statement but it’s backed up there’s a lot of research to back it up by the way I will mention if you’re doing keto and you’re trying to do a clean version of keto I’ve talked about this in my videos before but I do recommend that you check out thrive market down below in the description they’re an online membership based grocery store so if you’re trying to just assemble groceries or you want to get things that I would typically recommend I highly recommend that you check them out there’s a link down below in the description so basically you can assemble what you want for your keto diet and it gets delivered right to your doorstep just like a grocery store except without having to go to the grocery store but the best part is like I said I’ve been able to compile things that I would recommend so definitely check them out after you watch this video okay now for the juicy stuff when you cook cauliflower something interesting happens there’s something in cauliflower known as Sinag Rijn and when it’s heated or when it’s roasted it turns into something called a lil isothiocyanate so just like the isothiocyanate that i talked about earlier except it has a ll yl in front of it okay so complicated word but pretty simple process in the body it does is it binds to something called the TR PV receptor the trpv1 receptor communicates from your gut to your brain up the vagus nerve but the cool thing about it is it generates an intense feeling of satiety it’s the same feeling of satiety you get when you have olive oil because olive oil works along a different pathway olive oil turns into Olli olefin alameen within the body which triggers that same trpv1 receptor so a lot of times when you have olive oil you feel like you get satiated but it turns out cauliflower from sort of a biochemical reaction does the same thing so try roasting some cauliflower and adding a little bit of olive oil go for a double whammy it’s pretty amazing it doesn’t take much and you feel satiated like that it’s kind of a quick neuro hack to get your brain to not want to eat more food one last thing and then I’ll let you go one thing that we’ve learned over time is that cauliflower broccoli thing as that will give you gas but all you have to do is take something called alpha and galactose I tase okay simple enzyme that helps break down raffinose which is the sugar that usually don’t break down that gives you kind of the sulfur smelling gas from broccoli and cauliflower that’s it cauliflower rocks see you tomorrow
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LET’S TALK THE SUPERFOOD CAULIFLOWER! We know it’s low carb, but what makes it a superfood?
Cauliflower is a popular vegetable among those on low-carb diets for two reasons: First, is the obvious: cauliflower are low in carbohydrates, boasting only 3 grams of net carbohydrates per 100 grams, combined with 2 grams of fiber and 2 more of protein to boot! Stated in a more entertaining manner, though a cauliflower is shaped like a muffin, you’d need to eat three whole child-head-sized cauliflower to match the carbohydrates in a single child-fist-sized muffin.
The second reason cauliflower are so popular among low-carb dieters is that they serve as versatile replacements for starchy foods that many crave but resist.
Now, while cauliflower, in general, are an exception to the common-knowledge rule that color in vegetables reflects nutrient density, colorful variations cauliflower do exhibit particular superiorities. Orange cauliflower are packed with vitamin A (~4000 IU per “baby-head”), which is important for immune function, brain function, and vision. Purple cauliflower express high levels of the proteins flavonoid 3’-hydroxylase, dihydroflavonol 4-reductase, and leucoanthocyanidin dioxygenase (Plant Physiology, 2010), which produce the antioxidant, anthocyanin. Some studies suggest that anthocyanin can decrease oxidative stress and the atherogenic oxidation of LDL cholesterol and improve glucose metabolism (Nutrition Reviews, 2010).
Speaking of antioxidants, cauliflower (orange, purple, and white alike) are particularly rich in glucosinolates and their breakdown products, isothiocyanates. These antioxidants are known to be particularly good at fighting cancer cells, which is perhaps why intake of cruciferous vegetables, like cauliflower, is associated with reduced cancer risk. Citing six separate studies, a 2013 review reported that “extensive epidemiological studies revealed repeatedly an inverse relationship between cruciferous vegetable consumption and the incidence of cancer”
Cauliflower is also rich in sulforaphane, a compound that is anti-inflammatory, improves blood sugar control in diabetic patients, and is being explored as an anti-cancer agent (Cancer Letters, 2008). But be warned, boiling cauliflower diminishes its sulphoraphane content (Journal of Agricultural Food and Chemistry, 2012). To optimize the sulphoraphane content of your cooked cauliflower, steam it.
When you cook cauliflower, a compound “sinigrin” is broken down by the enzyme “myrosinase” into a chemical called “allyl isothiocyanate.” Allyl isothiocyanate binds to TRPV1 receptors on the gut’s Vagus nerve, which sends a direct signal to the brain to release the hormone “oxytocin,” which makes you feel full. All that is to say, cauliflower is not only filling because of its high-fiber content, but for neurochemical reasons as well!
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student: