Locations:
Search IconSearch

5 Veggies That Don’t Deserve the Hype

All vegetables are good, but some are simply overrated

Leaves of Kale

First, let’s set the record straight — you really can’t go wrong with vegetables. They’re a highly nutritious food group that offer a huge variety of flavors and benefits. That’s why dietitians, doctors and nutritionists recommend them as a key part of every healthy diet.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

That said, it’s also fair to say some veggies pack a bigger nutritional punch than others.

If you’re wondering which ones might not be at the top of our list, check out the following vegetables many dietitians would probably downplay in favor of other more nourishing options.

1. Sweet corn is simply too starchy

“It may be colorful and sweet and we look forward to it when it’s in season, but unfortunately sweet corn is also one of the starchiest veggies out there,” says clinical dietitian Kate Patton, MEd, RD, CSSD, LD.

“Corn has some nutritional value like fiber, folate, vitamin C and potassium. But your body sees and reacts to sweet corn similarly to the way it reacts to bread, which is not great from a metabolic standpoint.”

When you’re looking to add more veggies to your diet there’s a whole spectrum of better options out there than corn.

If you’re not ready to give up corn just yet, at least try to be mindful of what you’re putting on top of it. “Try to limit your portion of butter and salt.There are healthy toppings with higher nutritional value instead of the butter and salt duo we often turn to,” she says.

2. Take the spotlight off of kale

Kale is good for you, but somewhere down the line kale received a superstar status that overtook all the other great veggies like broccoli, beets, Brussels sprouts and Swiss chard,” Patton says.

Advertisement

While kale is great, variety is even better, she adds. Kale can also be an acquired taste and can be hard to incorporate into meals. And for many people, digesting kale is a struggle.

There are lots of dark, leafy greens you can turn to instead that contain nutrients similar to kale. Swapping those into your diet gives you the same nutritional value, plus so much more to choose from. Patton suggests adding in leafy greens and lettuces like:

  • Spinach.
  • Collard greens.
  • Mustard greens.
  • Arugula.
  • Swiss chard.
  • Rapini (broccoli rabe).
  • Red and green leaf lettuce.
  • Romaine.

3. Put the squeeze on vegetable juices

Store-bought vegetable juices may give you a good amount of vitamins and minerals. But in a lot of cases you’re missing all the benefits of the fiber and extra nutrients found in their skins.

You may also be getting extra additives and sugar or salt you don’t need.

Instead, try making your own homemade smoothies that incorporate fresh vegetables from your fridge. Use cruciferous vegetables like shredded cabbage or broccolibok choy that really pack that nutritional punch.

Cruciferous vegetables are nutrient-rich and contain glucosinolates, an anti-inflammatory phytonutrient linked to reduced risk of cancer,” Patton says.

4. Add on to your iceberg lettuce

“This pale lettuce falls short of the reputation of its darker-hued cousins and contains fewer vitamins and phytonutrients,” Patton says.

“But some lettuce is better than no lettuce at all, provided you don’t slather it with high-saturated fat ranch, Caesar or bleu cheese dressings.”

Love iceberg lettuce salads? That’s fine. Just pump up the nutrition, she suggests. Add in a variety of other chopped veggies like:

  • Darker leafy greens like spinach or mixed spring greens.
  • Red bell peppers.
  • Grated carrots.
  • Cucumbers.
  • Grape tomatoes.

“Then dress your new mixture instead with red wine vinegar and one teaspoon of extra virgin olive oil. You’ll feel much better about making your iceberg lettuce intake a little more on the nutritional side.”

5. Pass on those potatoes

“From a nutritional perspective these starchy vegetables have potential be unhealthy depending on how they are prepared. For example, fried French fries, fried hash browns, scalloped and mashed potatoes are loaded with extra fat calories which diminish their nutritional value,” Patton says.

“You have to be careful when they are eaten without all the extras, too. While potatoes contain fiber and potassium, they also cause a much faster spike in blood sugar levels than non-starchy vegetables like kale or broccoli,” she emphasizes.

A recent study suggests that replacing one serving of potatoes (boiled, baked, mashed or French fries) with one serving of non-starchy vegetables (spinach, peppers or onions, for example) can lower your risk of hypertension.

Advertisement

Variety is the vibe to go for

Dietitians agree that veggie variety is key. So don’t be afraid to try new vegetables instead of the ones you’re used to. The hype may outweigh the benefits. Switch things up and you’ll be consuming a wider variety of nutrients, and your diet will be a whole lot more colorful!

Advertisement

Learn more about our editorial process.

Related Articles

Tofu and vegetables in enamel serving skillet
August 27, 2024/Nutrition
What You Need To Know About the Ornish Diet

This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support

Hands scooping pomegranate seeds from bowl onto fruit bowl
August 22, 2024/Nutrition
Is a Whole Foods, Plant-Based Diet Right for You?

Eating foods derived from plants can lower your risks of heart disease, diabetes and obesity

Food placed on plate like a clock
August 9, 2024/Nutrition
Intermittent Fasting Explained: Benefits and How To Do It Safely

There are different ways to alternate between eating and fasting

Person holding up and pointing to bowl of tofu, with assorted protein foods floating around
July 25, 2024/Nutrition
What Iron Does for Your Body

The benefits of iron span your whole body, from your blood and your brain to your immune system and more

Plate with beef, eggs, avocado, leafy greens and apricots, with multi-grain bread, walnuts, sweet potato and yogurt
July 11, 2024/Women's Health
What To Eat and Foods To Avoid While Breastfeeding

A well-balanced diet of whole grains, salmon, leafy greens and more can help maintain energy and increase milk supply

Bowl of horseradish
July 8, 2024/Nutrition
4 Health Benefits of Horseradish

This spicy root helps fight cancer, bacteria and inflammation

Person holding a plate of veggies and rice on their lap
July 3, 2024/Nutrition
Is a Vegan Diet Healthy?

Eating a totally plant-based diet can be healthy, but eating a well-balanced diet no matter what eating style you choose is important

Person pouring packet of sugar subsitute in cup of coffee, cell phone on table, spoon in hand
June 28, 2024/Nutrition
Stevia Is Sweet — But Is It Good for You?

Studies and the FDA say this herbaceous alternative is safe in moderation, so go ahead and sprinkle away!

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad