Replacing Grains with Root Vegetables

Root vegetables have been a staple in many South American and Asian diets for thousands of years. Starchy veggies provide important nutrients such as vitamin A, vitamin C, potassium, magnesium and dietary fiber. Root vegetables are inexpensive and easy to prepare. Their health benefits include helping to fight cancer, diabetes, obesity as well as inflammatory disorders such as heart disease and arthritis.

Swapping out grains in your diet (especially refined grains) with root vegetables, offer many benefits and a good carbohydrate alternative. Root vegetables are gluten-free, while many grains are not.

What Are Root Vegetables?

Root vegetables, are all veggies that grow underground. A root vegetable is defined as “a fleshy enlarged root of a plant used as a vegetable, for example a carrot, rutabaga or beet.”

Other types of veggies that are classified as root vegetables are many bulbs, such as potatoes, sunchokes and yams that are not actually roots but still grow underground.

What are considered root vegetables? Potatoes, including Yukon, sweet, purple, red, etc. Garlic, onions, leeks, chives, scallions, ginger and shallots are also root vegetables because they are bulbs that grow underground. Other types of common types of root vegetables include: beets, parsnips, carrots, celeriac, parsnips, fennel, Jerusalem artichokes, jicama, radishes and turnips. Turmeric, garlic and ginger are also root veggies, even though we think of them more as spices.

Less common types of root vegetables, here in the U.S and many Western countries, include: batata, arrowroot, bonito, burdock root, taro, daikon, water chestnuts and cassava.

Root vegetables are natural sources of complex carbohydrates, antioxidants and important nutrients. Additionally, they tend to be lower in calories, are lower on the glycemic index load and cause less digestive or inflammatory issues.

Root veggies are rather interesting. They are “storage organs” for plants, they hold the plant’s energy in the form of carbohydrates. Unlike other fresh vegetables, they can stay fresh for month when stored in a cool, dark place.

Root vegetables are nutrient-dense and including them in your diet is a way to add starch and sweetness naturally.

Top 10 Root Vegetables

1. Sweet Potatoes/Yams

There are actually more than 200 varieties of yams in existence. What’s the difference between yams and sweet potatoes? Sweet potatoes are lower in calories and higher in antioxidants, but yams contain higher levels of potassium. They have a similar taste and texture, and both are delicious.

2. Russet or Yukon (White) Potatoes

White potatoes prepared a healthy way are an asset to your diet providing potassium.

3. Carrots

Carrots are one of the most popular veggies worldwide and can be eaten raw, cooked or juiced. Carrots also supply lycopene, lutein and zeaxanthin antioxidants which are great for your eyes.

4. Parsnips

These roots are a member of the same plant family as carrots, parsley and celery.

5. Beets

Beet benefits are plentiful, thanks to their high antioxidant content.

6. Turnips

Turnips are a member of the cruciferous family of vegetables, so they’re related to cancer-fighting veggies like broccoli, collard greens, cabbage, kale and Brussels sprouts.

7. Rutabaga

Rutabagas are essentially a cross between cabbage and turnips, so they provide many of the same benefits.

8. Butternut Squash

With a high supply of beta-carotene, butternut squash not only tastes great, but it’s an immune system booster.

9. Winter Squash

Just like closely related butternut squash, winter squash provides protective antioxidants.

10. Jerusalem Artichokes

An extremely good source of fiber.

Root Vegetable Benefits are many. They provide Complex Carbs and Starch. Starchy root vegetables are a great way to obtain fiber and nutrients along with some complex carbs and relatively little sugar. Starchy veggies also help to fulfill “carb cravings without eating sugar laden foods or refined grains.

Root vegetables are high in Fiber. High-fiber foods stay in your digestive tract longer, and in the process, they keep you full longer. Many grains, especially refined grains and flour products that are low in fiber, are considered “fast carbs” that spike blood sugar sharply. Root veggies are slow burning carbohydrates.They are a good Source of Vitamins A and C.

Root vegetables can aid in weight loss when eaten in moderation. Their fiber fills you up! Most root vegetables are lower in calories than grains. Starchy vegetables eaten with a balanced meal can help control appetite and delay hunger signs, which is important for weight management.

They help maintain healthy skin and eyes and contain anti-cancer antioxidants while helping lower cholesterol and improve heart health.

Cooking Root Vegetables

When it comes to cooking root vegetables, they can be roasted/baked, boiled, slow-cooked, or grilled.

How Much Should You Include in Your Diet?

This depends a lot on your individual needs, body type, metabolism and level of physical activity. For example, people who exercise often can get away with eating more carbohydrates in general than people who are more sedentary.

Try swapping our grains for root vegetables. Be adventurous, you actually might like them!