These are the 5 best and the 5 worst vegetables for you

Before you go, we thought you'd like these...
Before you go close icon

All kids grew up with their parents nagging them to "eat more vegetables". It's basically a universal phrase at this point, a rule that transcends all barriers. Plus, it almost always elicits the same response: A stubborn eye roll and refusal to even touch a plate of brussels sprouts.

Trust us, we were pros at skipping the veggies, even if it meant no dessert.

Scroll through below to see the best and worst vegetables for you:

11 PHOTOS
Best and worst vegetables for you
See Gallery
Best and worst vegetables for you

Avoid: Potatoes 

Studies show that potatoes are "pure sugar" once they enter your system. According to the Harvard School of Public Health, potatoes are responsible for a surge in blood sugar and insulin --- it has the same effect as a can of Cola or candy. 

Eat sparingly: Squash

Like potatoes, squash is a starch vegetable. 1 cup of butternut squash has 11 grams of carbohydrate and more than 40 calories, but is considered a healthier choice than potatoes. Nutritionists advise patients to be careful when eating squash as it can quickly put you "over your carb limit too quickly". 

Eat Sparingly: Eggplant 

Eggplant should be avoided by patients with digestive issues. Says the author of "Eat Dirt", "They contain alkaloids, which protects them from bugs and molds [when they’re growing in the field]. Unfortunately, these chemicals can trigger digestive issues.” Additionally, they possess high carbohydrate levels. 

Some studies have linked eggplant to inflammation and arthritis. Furthermore, researchers advise patients who are prone to kidney stones to avoid the vegetable.

Eat sparingly: Beets

Beets are known for reducing dementia risk and increasing endurance for athletes. But beets have also been linked to kidney stones and gout because they are high in oxalate. This includes patients with gallbladder problems.

Eat sparingly: Bell peppers

Like eggplants and potatoes, peppers are part of the Nightshade family. Bell peppers are believed to cause a buildup of inflammation in the body. 

Eat more: Tomatoes

Whether you consider it a fruit or vegetable, tomatoes are a great source of nutrients and vitamins. It's an "outstanding" source of Lycopene and antioxidants.

A study found that tomatoes were beneficiary in helping patients suffering from Osteoporosis and is an important food for bone health. 

Eat more: Carrots 

Carrots are known for decreasing your risk of heart attack and stroke. Even better, cooked carrots may provide increased benefits than raw carrots. 

A 10-year study out of the Netherlands revealed that fruits and vegetables with deeper shades of orange and yellow are "most protective" against cardiovascular disease. 

Eat more: Bok Choy

There's a reason ancient Chinese loved this bitter vegetable. It's so good for you! Bok Choy is low in calories but high in nutrients like calcium fiber and zinc. According to WebMD, one cup of bok choy (cooked) equates to more than 100% of the recommended dietary allowance of vitamin A. 

Eat more: Kale

It's still the latest superfoods Kale is low in calories and high in fiber, as well as numerous antioxidants. The vegetable is also known for being heart-healthy and lowering cholesterol. A 12-week study that tested the impact of kale juice on men with high cholesterol found favorable results and lowered their risk of "developing coronary disease". 

Eat more: Asparagus

Sure, it's known to make your pee smell and your kids definitely put up a fight, but asparagus is well known for its amazing health benefits. It's packed with vitamins and minerals, low in calorie and fat. Patients looking to lose weight will find asparagus is one of the most beneficial vegetables. 

It's also been scientifically proven that asparagus cures hangovers. "These results provide evidence of how the biological functions of asparagus can help alleviate alcohol hangover and protect liver cells," said a researcher at the Institute of Medical Science and Jeju National University in Korea.

HIDE CAPTION
SHOW CAPTION
of
SEE ALL
BACK TO SLIDE

Some nutritionists may disagree with that ubiquitous phrase, even though it's still spoken today. In fact, it has been found that some vegetables may yield greater benefits than others, while other veggies are actually really bad for us. For example, one vegetable has the same sugary response as a can of Coke. But another vegetable is the secret cure for hangovers.

Which vegetables made the cut? Which should we be eating more of and which veggies should we be skipping? Scroll through above to find out.

Related: Best and worst fruit for you

23 PHOTOS
The 10 Best and 10 Worst Fruits for You
See Gallery
The 10 Best and 10 Worst Fruits for You

Read on to find out which fruits are best, and which ones you may want to eat less frequently.

The Best

Enjoy these fruits as much as you want. They're lower in sugar content and they're filled with antioxidants, cancer-fighting properties and loads of benefits to keep you healthy.

Image Credit: Getty Images

Blueberries

Blueberries are one of the most antioxidant-filled fruits you can eat! Blueberries have a pretty low glycemic index, and they have been found to benefit people with diabetes.

Image Credit: Getty Images

Watermelon

Made up of nearly 82 percent water, watermelon is a delicious summer staple. While watermelon does contain sugar, it's more probable that you'll enjoy a few slices of the fruit rather than an entire watermelon. Even with the sugar, watermelon has been shown to lower levels of blood sugar and blood pressure.

Image Credit: Getty Images

Raspberries

Half a cup of raspberries contains only 2.7 grams of sugar. Most of the carbohydrates found in raspberries come from their fiber content, which helps keep you feeling full.

Image Credit: Getty Images

Lemons

Lemons are very low in sugar, high in vitamin C and have been found to protect against rheumatoid arthritis. The flavor of lemons can be enjoyed with just a zest or a squeeze. Add lemons to your tea, roast chicken or even pasta.

Image Credit: Getty Images

Guavas

Three ounces of a guava fruit contains only 4.7 grams of sugar. That's great news because guavas have been found to help eyesight, prevent cancer and even promote weight loss.

Image Credit: Getty Images

Grapefruits

According to the USDA, half of a grapefruit has only 8 grams of sugar. Grapefruits are also filled with vitamin C.

Image Credit: Getty Images

Strawberries

The beautiful red color in strawberries makes them a powerhouse of nutritional value. The phenolic acid that gives strawberries their signature color helps to regulate blood sugar. With only 7 grams of sugar per cup, strawberries are a great option for a healthy dessert.

Image Credit: Getty Images

Boysenberries

According to the USDA, boysenberries contain an impressive 9 grams of sugar for an entire cup. The tart berry is filled with fiber, folate, vitamin C and potassium.

Image Credit: Getty Images

Blackberries

Blackberries contain 4.8 grams of sugar per cup, which makes them a great treat. (Not mention they're great for your heart.)

Image Credit: Getty Images

Cranberries

Cranberries have an impressive array of phytonutrients in addition to vitamin C. They can taste pretty bitter to some, but that's just due to their limited sugar content.

Image Credit: Getty Images

The Worst

Don't worry, these fruits aren't so bad for you that you should never have them, but they do contain significantly more sugar and calories than the aforementioned fruits. Just don't overdo it with these.

Image Credit: Getty Images

Figs

Fresh figs are filled with fiber and can help to lower blood pressure, but the fruit does contain a good amount of sugar too—100 grams of raw figs (or roughly one cup) contains around 16 grams of sugar.

Image Credit: Getty Images

Bananas

Bananas are a great substitute for an energy bar before the gym. Filled with potassium and easily digested, they're the perfect pre-workout snack. Still, with 14 grams of sugar in a medium banana, it's important to eat them mindfully.

Image Credit: Getty Images

Mangos

Mangos are filled with soluble fiber in addition vitamins C, A and B6, however, the tasty fruit is pretty high in sugar, even by fruit standards. One mango contains 31 grams of sugar, so be sure to slice and share the sweet fruit.

Image Credit: Getty Images

Grapes

According to the USDA, one cup of grapes contains 15 grams of sugar. Still, grapes can help to lower the risk of diabetes, high blood pressure and heart disease.

Image Credit: Getty Images

Pomegranates

Pomegranate seeds are delicious and beautiful winter fruit, but one entire pomegranate contains about 39 grams of sugar, which is why you should try sprinkling the seeds on yogurt instead of eating an entire bowl. Despite its sugar content though, the pomegranate has been shown to benefit the heart and even slow the process of aging.

Image Credit: Getty Images

Cherries

Cherries are filled with vitamin C, which helps fight off disease, but eating a 100-gram serving of the sweet fruit contains 13 grams of sugar.

Image Credit: Getty Images

Apples

The saying, "An apple a day, keeps the doctor away," holds up because apples have been found to help regulate blood sugar and are a great source of dietary fiber. However, according to the USDA, one medium apple has a surprising 19 grams of sugar.

Image Credit: Getty Images

Dried Fruit

Dried fruit is super tasty because it generally contains more sugar than raw fruit. One cup of raisins contains over 434 calories. Enjoy dried fruit as a treat or sprinkle sparingly it on dishes for an extra burst of sweetness.

Image Credit: Getty Images

Pineapple

Pineapples are a great way to get a delicious load of vitamin C, and eating them can have a positive effect on digestion. But remember that one cup of pineapple chunks contains 16 grams of sugar, so enjoy the tangy fruit in moderation.

Image Credit: Getty Images

HIDE CAPTION
SHOW CAPTION
of
SEE ALL
BACK TO SLIDE

More from AOL.com:
There is a scientific reason why women are always colder than men
Relationship expert: Donald and Melania Trump sleeping in separate beds 'is not a bad thing per sé'
Duchess Kate gives poignant speech: Mentions the 'ignorance' and 'lack of confidence' she has felt about motherhood

Read Full Story

Sign up for Best Bites by AOL and receive delicious recipes delivered to your inbox daily!

Subscribe to our other newsletters

Emails may offer personalized content or ads. Learn more. You may unsubscribe any time.