Root Vegetables: Protection against Diabetes?
A recent study published in the European Journal of Clinical Nutrition looked at different types of fruits and vegetables and their impact on the risk of type 2 diabetes. Of the categories of produce the researchers looked at, root vegetables were the clear winners with respect to cutting type 2 diabetes risk. As you might expect, enjoying more of all types of fruits and vegetables was linked with a slightly lower risk of type 2 diabetes – but when they looked at root vegetables, the link was strongest.
Why root vegetables? It’s not clear why roots are more strongly linked with a lower risk for diabetes compared to other fruits and vegetables. With some being higher in natural sugars, these are some of the veggies type 2 diabetics are more likely to avoid. Though roots are higher in sugar than green, leafy veggies, the carbs are slow-digesting due to the fiber they contain. Some of the root vegetables that were linked with a lower risk for type 2 diabetes in this study included radishes, beets, turnips, carrots, celeriac, and rutabaga. Unfortunately, with the exception of carrots, these are veggies most people eat steer clear of.
When is the last time you had a serving of rutabaga? Many people don’t even know what they are. Rutabagas are a cross between turnips and cabbage. Like turnips, you can sauté or roast them or bake, boil or mash them. They’re also a cruciferous vegetable, sharing the characteristics of other veggie superstars like broccoli and kale. That gives them lots of “clout” in the cancer prevention department. All cruciferous vegetables are rich in natural anti-cancer compounds. When you substitute mashed rutabagas for mashed potatoes you can take advantage of these natural cancer fighters.
Other Health Benefits of Root Vegetables
Need some other reasons to add root vegetables to your plate? Start with beets. Beets do some pretty phenomenal things for your blood vessels. That’s because they’re a rich source of natural nitrates. The nitrates in beets are converted to nitric oxide, a chemical that expands your arteries so oxygen-rich blood can flow through them more easily. A number of studies show beets and beetroot juice lower blood pressure. Some studies have shown up to a 10 point drop in blood pressure after subjects drank beet juice. Other research shows drinking beet juice may boost exercise endurance so you can run or cycle a little longer before fatigue sets in. Lower blood pressure, more endurance? There’s a lot to love about beets.
Antioxidant-Rich Root Vegetables
When you want to add color to a salad, reach for the carrots. Carrots are rich in powerful antioxidants called carotenoids. Beta-carotene, a carotenoid, is what gives them their brilliant orange color. Carotenoids are important for eye health and may lower the risk of health problems like heart disease and cancer. To get the most benefits, lightly cook carrots to release their natural carotenoids. The beta-carotene in raw carrots is better absorbed and used by your body after they’re heated.
Sweet potatoes are another root vegetable that’s rich in carotenoids. A few studies have looked at sweet potatoes and their effect on blood sugar in type 2 diabetics. Preliminarily, it looks like sweet potatoes are another root veggie that keeps your blood sugar in line. Despite the fact that sweet potatoes have around 19 grams of net carbs per serving, they have a low-glycemic index that helps with blood sugar control. Swap out a sweet potato for a white potato and benefit from the added carotenoids. Look for ones with deep orange flesh for the most nutrients. Here’s another reason to bake or mash a sweet potato. One of these orange beauties supplies more than a quarter of the day’s requirement for vitamin C.
The Bottom Line?
Don’t give up your green, leafy veggies, but make a place on the table for root vegetables. Toss some radishes in your next dinner salad. Enjoy mashed root vegetables in place of a white potato. Turnips, sweet potatoes, rutabaga, parsnips, and celeriac are all tasty mashed. You can also slice them and make baked root veggie fries or chips. When you tire of munching on root veggie chips, grill or roast them to bring out their flavor. The high heat caramelizes them for added sweetness. Ever had a grilled beet? Yummy!
If you aren’t eating root vegetables, why not? Don’t pass them by the next time you’re at the supermarket. They’re loaded with health benefits.
References:
Eur. J. Clin. Nutr, 2012: 66(10): 1082-1092.
WebMD. “Beetroot Juice Boosts Stamina, New Study Shows”
Eur J Nutr. 2003 Dec;42(6):338-45.
Holistic Primary Care. “Root Veggies, Not Other Produce, Cut Diabetes Risk”
J Agric Food Chem. 2010 Oct 29, 2010.
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