Rutabagas
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
53
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 48 (91.9%) |
| Protein | 6.0 (11.5%) |
| Fat | 2.0 (3.8%) |
| Total | 53 (100%) |
Serving: 1 cup, cubes [140g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 125 (89.4%) |
| Carbohydrate | 12 (8.6%) |
| Protein | 1.5 (1.1%) |
| Ash | 1.0 (0.7%) |
| Fat | 0.2 (0.2%) |
| Total | 140 (100%) |
Serving: 1 cup, cubes [140g]
Benefits
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High in vitamin C and fiber which aids digestion
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Contain antioxidants that may help prevent cell damage
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Rich in potassium to support heart health and muscle function
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Provide manganese which is important for bone health and metabolism
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Low in calories but filling making them a good addition to a weight loss diet
Risks
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Rutabagas are high in carbohydrates and can raise blood sugar levels if consumed in large quantities, especially for people with diabetes or prediabetes
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They are moderately high in oxalates which can potentially cause kidney stones in susceptible individuals
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Rutabagas contain compounds called glucosinolates that may cause gas and bloating in some people
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Being high in fiber, eating too many raw rutabagas can cause digestive issues like gas, bloating or diarrhea in people who are not used to high-fiber foods
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The leaves and stems of rutabagas contain smaller amounts of toxic compounds and are generally safe to eat if cooked, but raw leaves may cause irritation or allergic reactions in sensitive individuals
Additional Information
Rutabagas, also known as Swedes or yellow turnips, are root vegetables that offer various nutritional benefits when consumed raw. These vegetables belong to the Brassica family, which includes other cruciferous vegetables like broccoli, kale, and cabbage. Rutabagas are low in calories and fat, making them a healthy addition to any diet. Let's explore the primary nutritional benefits and potential risks associated with raw rutabagas.
Primary Attribute: High in Nutrients
Raw rutabagas are packed with essential vitamins and minerals, making them a nutrient-dense food. They contain significant amounts of vitamin C, which is essential for immune function, collagen synthesis, and antioxidant protection. Additionally, rutabagas provide a good amount of potassium, a mineral that helps maintain healthy blood pressure levels and supports heart health. They are also a source of vitamin E, an antioxidant that plays a role in protecting cells from damage.
Secondary Attributes:
1. Dietary Fiber: Rutabagas are an excellent source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber also promotes satiety, making you feel fuller for longer, which can be beneficial for weight management.
2. Antioxidants: Rutabagas contain antioxidants such as beta-carotene, which is converted into vitamin A in the body. These antioxidants help combat oxidative stress and reduce the risk of chronic diseases like heart disease and certain types of cancer.
3. Low in Calories: With only about 36 calories per 100 grams, raw rutabagas are a great option for those looking to maintain or lose weight. They provide a satisfying volume of food without adding excessive calories to your diet.
4. Complex Carbohydrates: Rutabagas are a good source of complex carbohydrates, which provide a steady release of energy over time. This can help stabilize blood sugar levels and prevent spikes and crashes in energy.
5. Phytochemicals: Like other cruciferous vegetables, rutabagas contain various phytochemicals, such as glucosinolates, which have been associated with potential health benefits, including anti-inflammatory and anti-cancer effects.
Potential Risks:
1. Goitrogens: Rutabagas, like other cruciferous vegetables, contain goitrogens, which can interfere with thyroid function when consumed in large amounts. However, the risk is minimal unless you have an existing thyroid condition or consume excessive amounts of raw rutabagas regularly.
2. Digestive Sensitivity: Some individuals may experience digestive discomfort, such as gas or bloating, when consuming raw rutabagas due to their high fiber content. Cooking rutabagas can help reduce these symptoms.
In conclusion, raw rutabagas offer numerous nutritional benefits. They are rich in vitamins, minerals, dietary fiber, and antioxidants, contributing to overall health and well-being. Incorporating rutabagas into a balanced diet can support immune function, heart health, digestion, and weight management. However, individuals with thyroid conditions or digestive sensitivity may want to moderate their consumption or opt for cooked rutabagas instead. As always, it is essential to consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs and health concerns.