Health Update: Health Update: Yes, lettuce is good for you. But which type should you eat? – What Experts Say– What Experts Say.
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A side, a main, a topping to a burger or sandwich: Lettuce can be pretty much anything you want it to be.
But are these green leafy veggies actually healthy?
Yes − adding a bit of lettuce not only provides tasty variety, but makes for a complex diet that contributes to long-term health, according to Fatima Cody Stanford, obesity medicine physician scientist, educator and policy maker at Massachusetts General Hospital and Harvard Medical School.
“Lettuce can be a valuable part of a long-term healthy diet, providing essential nutrients and supporting weight management. To maximize benefits, consume lettuce as part of a varied diet that includes a wide range of fruits, vegetables, whole grains and lean protein,” says Stanford.
Here’s which types of lettuce are most popular, why these greens are good for you and what you need to be mindful of as you include more in your diet.
Why is lettuce good for you?
It may be surprising that eating lettuce can actually help with your daily water intake. Just 100 grams of romaine lettuce has 94 grams of water, according to the U.S. Department of Agriculture.
“Sometimes we forget that lettuce is also an excellent source of water, with a content of 94-95%,” says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition.
Lettuce can benefit other health functions, too. Just one cup of shredded lettuce has zero cholesterol or fat and is filled with essential vitamins and minerals that can aid health, according to the Cleveland Clinic. Stanford says these good-for-you ingredients include:
- Vitamin A: “Important for vision, immune function, and skin health.”
- Vitamin C: “An antioxidant that supports immune function and collagen synthesis.”
- Vitamin K: “Essential for blood clotting and bone health.”
- Folate: “Important for DNA synthesis and repair, particularly important during pregnancy.”
Lettuce can help with longevity, too.
“Lettuce also contains phytonutrients such as beta-carotene and lutein, which have antioxidant properties and may reduce the risk of chronic diseases,” Stanford says.
And tummy troubles could be alleviated. Lettuce provides dietary fiber, which supports digestive health and may reduce the risk of chronic diseases such as cardiovascular disease and type 2 diabetes, Stanford says.
“Fiber is key in helping to regulate blood sugar and can also be beneficial to bathroom regularity,” says Messer.
Another benefit is weight management, Stanford says. Lettuce offers a filling meal that’s low in calories. But it’s important to make sure those meals contain diverse nutrients and aren’t replacing other whole foods.
“Eating lettuce in excess could displace other nutrients,” according to Messer. “It is more about balance than lettuce being ‘unhealthy.'”
What’s the most popular type of lettuce?
Some of the most popular types of lettuce include:
- Iceberg. It’s desirable because “it’s the kind of lettuce people usually gravitate to when creating a salad at home due to its crunchy texture and mild flavor,” Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, previously told USA TODAY.
- Romaine. “Among green lettuces, romaine lettuce also stands out for its vitamin A content and unique amino acid profile,” says Messer.
- Spinach. It’s one of the most nutritious lettuce options and is “a versatile, iron-rich green that’s often used in both raw and cooked dishes,” Messer previously told USA TODAY.
- Butterhead. This is another popular type of lettuce “because of its soft, buttery texture and mild flavor that helps it to go with a lot of different types of ingredients,” LeeAnn Weintraub, a registered dietitian and nutrition consultant based in Los Angeles, previously told USA TODAY.
- Arugula. The green is liked because of its “slightly spicy, peppery flavor,” that makes it a great choice for a more complex and interesting salad, says Weintraub.
- Baby greens. These are the young, tender leaves of various types of lettuce that are harvested before they reach full maturity. “They can be enjoyed in smoothies, salads, scrambled eggs, and soups,” says Messer.
When in doubt, mix your leaves and go for the darker varieties, Messer says.
“Choosing darker, red-leaf varieties or mixing in baby greens or microgreens can really boost the nutritional value of your salads,” she says.
Its lettuce ever bad for us?
From a nutritional point of view, lettuce is rarely bad for us, Messer says.
But there are some limitations and risks. A first is contamination, particularly in the case of romaine lettuce, which has been linked to outbreaks of foodborne illnesses such as E. coli and Listeria. Make sure wash your hands and rinse raw lettuce thoroughly before consumption to avoid illnesses, Stanford says.
There’s also the chance that lettuce contains pesticides, Stanford says, so opt for organic lettuce when you can to avoid exposure to chemicals.
Further, there’s also the chance you’re eating a lot of lighter lettuce but it does less for you, Stanford says.
“Compared to darker leafy greens such as spinach and kale, lettuce has a lower nutrient density,” she says.”Relying solely on lettuce for vegetable intake may result in inadequate intake of certain nutrients.”
How can I start to eat more lettuce?
Even if it’s just a burger topping, a bit more lettuce in your life is still a good thing, Messer says.
“Lettuce isn’t just filler, adding it to burgers, sandwiches, or wraps boosts volume, hydration, and fiber to your burger,” she says. “In fact, the fiber in lettuce may help (post meal) blood sugar responses.”
If it’s not your favorite, don’t force it, Messer says. But try some original recipes that could surprise you with their tastiness, or reimagine familiar foods with a crunch or added freshness.
“If you dislike lettuce, try adding it to sandwiches, wraps, or smoothies, or use milder varieties like butterhead or romaine. Variety in the diet — emphasizing vegetables, fruits, whole grains, and lean proteins,” Stanford says.
“Find a dressing you love,” Messer says. And because lettuce varies in bitterness and crunchiness, you may find joy in striking the perfect balance. Also try swapping in lettuce as a base for dishes you already crave, such as a taco salad.
Most importantly, Messer says take the pressure off and don’t force it. If you’re really not loving the lettuce lifestyle, swap in other blended veggies that still provide health benefits.
“The best vegetables in my opinion are the ones you look forward to enjoying and will eat consistently.”