As a person who was diagnosed with hypothyroidism at age 51, I am often researching the data about my condition. I literally had a feeling I had the condition, because my middle was getting thicker despite my healthy lifestyle change in my 40s. Here's what I found out about goitrogens.
Goitrogens are compounds found in certain foods that can interfere with iodine absorption and affect thyroid function. Some health influencers argue that foods containing goitrogens are harmful and should be avoided. However, many of the foods that are highest in goitrogens also offer important health benefits. So should you avoid goitrogens, or enjoy them in moderation as part of a balanced diet? And are there ways to reduce goitrogen levels in foods?
Getting enough iodine is a big deal when it comes to your health. In adults, too little or too much iodine intake can lead to either hypothyroidism or hyperthyroidism, respectively, causing a cascade of unpleasant symptoms. Iodine deficiency can also cause goiter, an enlargement of the thyroid gland that presents as a visible swelling in the neck, making it hard to swallow and breathe.
Salt manufacturers began adding iodine to table salt in the 1920s. And now, most people in the industrialized world are easily able to consume more than enough iodine in their diet. There is a category of foods classified as “goitrogens.” They’re so named because goitrogens may interfere with the thyroid’s ability to utilize iodine and, theoretically, could cause goiters in people who consume too much of them. The truth is that their impact on thyroid health is not clear-cut. Some studies suggest that foods containing these substances may have both positive and negative effects.
Goitrogens aren’t just found in foods, however. They can also exist in pharmaceuticals and in chemicals in the environment. Drugs that contain goitrogens include phenazone, lithium, sulfadiazine, and cycloheximide. There are also environmental chemicals that can inhibit iodine absorption. We may be exposed to environmental goitrogens via certain pesticides, as well as smoke from burned coal, petroleum, and second hand smoke.
Are Goitrogens Bad for You?
If you’re already deficient in iodine, you might have depressed thyroid function, and goitrogens may exacerbate the condition. Studies of populations living in areas with insufficient iodine in the soil have shown that goitrogenic foods can increase hypothyroidism.
At this point, you might find yourself getting confused between hypo- and hyperthyroidism. So here’s a quick Greek lesson: “hypo” means “too little” (for example, hypothermia means too little heat), and “hyper” means “too much” (for instance, hyperactive refers to excessively active behavior).
If you aren’t getting enough iodine, the first thing to do is to work with a health practitioner on the situation.
On the other hand, if you aren’t eating four large heads of cabbage every day, or subsisting on nothing but cruciferous vegetables, you ahould be okay. Goitrogenic foods may affect people with hyperthyroidism against the overproduction of thyroid hormones. By inhibiting the thyroid’s ability to produce excessive amounts of these hormones, goitrogens may potentially alleviate symptoms of hyperthyroidism. The key takeaway for me is that in all of these studies is that there is excessive consumption
What Foods Are Goitrogenic?
The problem is, this list includes many of the healthiest foods on the planet. Cruciferous vegetables, in particular, have been shown to provide many disease-fighting health benefits. Members of the cruciferous vegetables have been discussed in last week's blog.
And remember, cooking foods high in goitrogens greatly reduces any possible negative effect on your thyroid gland. Steaming and boiling, in particular, decrease goitrogenic compounds in food by up to 80%.
The Bottom Line On Goitrogens
Goitrogens are compounds found in certain foods that can impact iodine absorption and impact the function of the thyroid gland. For most people, there is no need to worry about the effects of goitrogens on their health, since the levels of goitrogens in most foods are not high enough to cause any significant harm. You can also avoid harm by eating a balanced diet, as well as soaking and cooking certain goitrogenic foods before eating.
People with preexisting thyroid conditions, such as hypothyroidism or iodine deficiency, may need to moderate their consumption of raw goitrogenic foods. In general, though, they are not harmful if consumed in normal, daily serving sizes.
So, I say, don't worry, be happy, eat your veggies, and consult a health practitioner if you have any concerns.
Blessings,
KJ Landis
As a person who was diagnosed with hypothyroidism at age 51, I am often researching the data about my condition. I literally had a feeling I had the condition, because my middle was getting thicker despite my healthy lifestyle change in my 40s. Here's what I found out about goitrogens.
Goitrogens are compounds found in certain foods that can interfere with iodine absorption and affect thyroid function. Some health influencers argue that foods containing goitrogens are harmful and should be avoided. However, many of the foods that are highest in goitrogens also offer important health benefits. So should you avoid goitrogens, or enjoy them in moderation as part of a balanced diet? And are there ways to reduce goitrogen levels in foods?
Getting enough iodine is a big deal when it comes to your health. In adults, too little or too much iodine intake can lead to either hypothyroidism or hyperthyroidism, respectively, causing a cascade of unpleasant symptoms. Iodine deficiency can also cause goiter, an enlargement of the thyroid gland that presents as a visible swelling in the neck, making it hard to swallow and breathe.
Salt manufacturers began adding iodine to table salt in the 1920s. And now, most people in the industrialized world are easily able to consume more than enough iodine in their diet. There is a category of foods classified as “goitrogens.” They’re so named because goitrogens may interfere with the thyroid’s ability to utilize iodine and, theoretically, could cause goiters in people who consume too much of them. The truth is that their impact on thyroid health is not clear-cut. Some studies suggest that foods containing these substances may have both positive and negative effects.
Goitrogens aren’t just found in foods, however. They can also exist in pharmaceuticals and in chemicals in the environment. Drugs that contain goitrogens include phenazone, lithium, sulfadiazine, and cycloheximide. There are also environmental chemicals that can inhibit iodine absorption. We may be exposed to environmental goitrogens via certain pesticides, as well as smoke from burned coal, petroleum, and second hand smoke.
Are Goitrogens Bad for You?
If you’re already deficient in iodine, you might have depressed thyroid function, and goitrogens may exacerbate the condition. Studies of populations living in areas with insufficient iodine in the soil have shown that goitrogenic foods can increase hypothyroidism.
At this point, you might find yourself getting confused between hypo- and hyperthyroidism. So here’s a quick Greek lesson: “hypo” means “too little” (for example, hypothermia means too little heat), and “hyper” means “too much” (for instance, hyperactive refers to excessively active behavior).
If you aren’t getting enough iodine, the first thing to do is to work with a health practitioner on the situation.
On the other hand, if you aren’t eating four large heads of cabbage every day, or subsisting on nothing but cruciferous vegetables, you ahould be okay. Goitrogenic foods may affect people with hyperthyroidism against the overproduction of thyroid hormones. By inhibiting the thyroid’s ability to produce excessive amounts of these hormones, goitrogens may potentially alleviate symptoms of hyperthyroidism. The key takeaway for me is that in all of these studies is that there is excessive consumption
What Foods Are Goitrogenic?
- Cabbage
- Kale
- Cauliflower
- Broccoli
- Turnips
- Brussels sprouts
- Bok choy
- Soybeans and soy products
- Millet
- Cassava
- Lima beans
- Flaxseed
- Sorghum
- Sweet potato
The problem is, this list includes many of the healthiest foods on the planet. Cruciferous vegetables, in particular, have been shown to provide many disease-fighting health benefits. Members of the cruciferous vegetables have been discussed in last week's blog.
And remember, cooking foods high in goitrogens greatly reduces any possible negative effect on your thyroid gland. Steaming and boiling, in particular, decrease goitrogenic compounds in food by up to 80%.
The Bottom Line On Goitrogens
Goitrogens are compounds found in certain foods that can impact iodine absorption and impact the function of the thyroid gland. For most people, there is no need to worry about the effects of goitrogens on their health, since the levels of goitrogens in most foods are not high enough to cause any significant harm. You can also avoid harm by eating a balanced diet, as well as soaking and cooking certain goitrogenic foods before eating.
People with preexisting thyroid conditions, such as hypothyroidism or iodine deficiency, may need to moderate their consumption of raw goitrogenic foods. In general, though, they are not harmful if consumed in normal, daily serving sizes.
So, I say, don't worry, be happy, eat your veggies, and consult a health practitioner if you have any concerns.
Blessings,
KJ Landis
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