Parul Kharod
By Parul Kharod
January comes with new hopes for a better year ahead, and along with that come a host of new year’s resolutions. Many people who are targeting weight loss, unfortunately choose to give up carbs to achieve their goals.
But did you know that root vegetables have many superior nutritional properties! Yes, they do have carbohydrates, but these are fiber rich carbohydrates that help regulate your blood sugar and improve your digestion. Root vegetables are rich in antioxidants, vitamins, and minerals. They boost immunity and have ani-inflammatory properties.
Root vegetables are also linked to better mental health. They help us stay grounded in the literal sense. Root vegetables have fibers that are prebiotics which feed the probiotics in our gut and help the body produce calming neurochemicals like serotonin.
Beetroot: Beets are a superfood! The vibrant color comes from beta-carotene and betalains, which are antioxidants and anti-inflammatory. They are rich in nitrates which has been shown to help lower blood pressure. They are also good sources of folate, potassium, iron, and fiber. There are many ways of enjoying beets – fresh grated or boiled. You can make salad, poriyal, raita, paratha, or add to soup, pulao, or any vegetable dish.
Carrots: Perhaps the most versatile vegetable used in savory and sweet dishes, carrots are packed with many nutrients. The red/orange color is due to the powerful antioxidant beta-carotene which helps with vision and boosting the immune system. Carrots are a good source of fiber and other nutrients that are good for digestion and heart health. Carrots can be eaten raw or cooked. Make savory dishes like salad, soup, raita, add to vegetables, daal, or any idli/dosa/dhokla batter. You can also make sweet dishes of course – carrot cake or gajar halwa.
Elephant Yam/Suran: Mostly eaten during religious festivals and fasting, suran is a good source of slow digesting fiber rich carbohydrates that regulate blood sugars and give energy for a longer period. Suran also has other nutrients potassium, manganese, and vitamins. Suran can be enjoyed cooked as a sabji – dry or with gravy. It can also be made into sweet dishes like halwa or kheer.
Garlic: Garlic has antimicrobial, antioxidant, and anti-inflammatory properties. Garlic has been shown to improve heart health by improving cholesterol profile and reducing oxidative stress. For people who are sensitive to garlic, and may have bloating and other issues with garlic, they may be able to use garlic powder instead.
Ginger: Ginger is a powerhouse due to its natural antibiotic, anti-inflammatory, and detoxification properties. Ginger has a compound called gingerol which has anti-inflammatory and antioxidant properties. Ginger is very effective for nausea and helps with improving digestion. Ginger can also be a pain reliever helping with arthritis and menstrual pain.
Onions: Onions have antioxidants, vasodilatory, and anti-inflammatory properties. They help with opening airways and improving lung function. They have been shown to help with improving blood pressure and cholesterol and regulate blood sugars. Similarly to garlic, people sensitive to onions may be able to tolerate onion powder.
Potatoes: Potatoes are the most versatile root vegetables eaten all over the world, and loved by people of all ages. Potatoes are rich in potassium, and a good source of fiber, Vitamin B6 and Vitamin C.
Potatoes are healthy carbohydrates that provide the body with energy. Even people with diabetes can eat potatoes as part of a balanced meal. Cooling potatoes after cooking creates resistant starch (prebiotic) which helps with gut health and prevent sugar spikes.
For maximum effect, cook potatoes (boil, bake, steam), let them cool to room temp, then refrigerate for at least 12 hours; they can be reheated and you will still get the benefit of the resistant starch.
Radishes/Mooli: Radishes help with digestion and detoxification and have biochemical compounds that have shown to have cancer preventive properties. Radishes are versatile to use and can be eaten raw or cooked in salads, raita, cooked as a vegetable or in a paratha.
Sweet Potatoes/Shakarkandi/Shakkariya: Sweet potatoes come in different varieties and each of them have different health benefits. They are rich in fiber, vitamin C, manganese, and vitamin A. They also contain several antioxidants, including beta-carotene, chlorogenic acid, and anthocyanins. Sweet potatoes promote heart health, provide energy, and can help regulate blood sugars. They are versatile to prepare in sweet and savory dishes.
Taro root/arbi: Taro or arbi root is rich with resistant starch and fiber supporting gut health, stable energy, and better blood-sugar control. It is also loaded with minerals and antioxidants. Arbi root can be prepared as a dry vegetable or with gravy.
Turmeric: The ultimate superfood, turmeric has antibacterial, antimicrobial, and anti-inflammatory properties. Turmeric contains a compound called curcumin which has the most potent anti-inflammatory and antioxidant properties. It is important to take a small amount of black pepper with turmeric to help absorb the curcumin. Fresh turmeric root can be used in cooking or pickled. Turmeric powder is used in cooking and can be made into hot tea or with milk.
Turnips/shalgam: Turnips are packed with vitamins, minerals, and fiber, and are lower in calories and lighter in flavor. They help with gut health and have antioxidant properties.
Other root vegetables include parsnips, rutabagas, yuca, cassava, kohlrabi, celery root (or celeriac), horseradish, daikon, jicama, Jerusalem artichokes, and fennel.
It is evident that root vegetables have a wide variety of health benefits, and we should include them on a regular basis. So, dig in!
Parul Kharod is a registered dietitian and licensed nutritionist and works as a Clinical Dietitian. She can be reached at parulkharod@gmail.com.
