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Veggies rooted in vitamins, antioxidants, fiber add punch to weight-reduction plan | Health and Medicine



As we notice cooler nights and fall skies, our appetites shift to heartier meals. Soups and stews slowly work their way into our meal plans together with quite a lot of root vegetables. A change from the fragile greens of summer, these vegetables offer quite a lot of health advantages as they find their way into a few of our favourite comfort foods.

A root vegetable is the underground, edible portion of a plant. Root vegetables include potatoes, carrots, beets, sweet potatoes, onions, shallots, radishes, daikons (white radish), turnips, jicama (Mexican turnip), yams, fennel, Jerusalem artichokes (sunchokes), rutabagas, parsnips and celeriac (celery root). Turmeric, garlic and ginger are also root vegetables.

source of complex carbohydrates, antioxidants and nutrients, this vegetable group may even get the occasional nod from carb counters. Many individuals, including athletes, children, those needing to realize weight or those that are very energetic, often feel higher after they include a moderate amount of those unprocessed carbohydrates of their diets. For those individuals who’ve trouble digesting various grains, root vegetables are an option and don’t contain gluten. Due to their high fiber content, a lot of them are considered low-glycemic foods since their rate of absorption is comparatively slow.

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Including one to 2 servings (a few half cup cooked) of varied root vegetables every day, along with quality protein, fats and non-starchy vegetables, is a great start. See how your body responds and adjust accordingly. Extremely energetic individuals may decide to eat more. It’s often not the carbs that bring extra kilos, it’s the goodies or approach to preparation that accompany them: Oils for frying, generous amounts of butter and sour cream, gravy, bacon, cheese.

White potatoes (Russets, Yukons) are a favourite and provide you with more potassium than a banana or sweet potato, in addition to antioxidants and manganese. To get essentially the most nutrients from potatoes, eat the skins and don’t deep fry them (sorry French fry lovers). Certainly one of my favorite ways to organize potatoes: Scrub the skins and pat dry; coat with extra virgin olive oil and sprinkle with kosher salt; bake on a pan lined with parchment or on a baking stone, until tender. Serve with a drizzle of olive oil and/or plain Greek yogurt instead of sour cream. Garnish with parsley, chives or your favorite sautéed veggies.

Sweet potatoes are wealthy in beta-carotene. Beta-carotene, present in plants, is converted to vitamin A, then utilized within the body. Like white potatoes, sweet potatoes also contain vitamin C, antioxidants and a number of helpful plant chemicals or phytochemicals. The more colourful the vegetable, the upper the more phytochemicals. Red-fleshed or purple-fleshed potatoes contain phytochemicals comparable to Brussels sprouts, blueberries or spinach.

Carrots are one other big winner within the beta-carotene department. They get their color from antioxidants generally known as carotenoids that protect eyes and skin. Eaten raw, they rank low on glycemic index (GI). GI is a bit higher for cooked carrots and highest for puréed. Dip raw carrots in hummus for a snack. They’re delicious cooked in stir-fries, soups, stews and roasted as a side dish.

Onions are high in vitamin C, antioxidants and fiber. They’re closely related to chives, garlic, scallions, shallots and leeks. Used to flavor quite a lot of cuisines, the taste can range from mild and sweet to strong and sharp, depending on the variability and season. Red and yellow onions are higher in antioxidants than white varieties.

Beets appear to be gaining more attention because of their nitrite content. Nitrites naturally present in beets are easily utilized by the body to help in muscle recovery, improve circulation, lower inflammation and increase physical performance. That is of particular profit to athletes. Beets help detoxify the body and contain the best amount of antioxidants. Broccoli and peppers, while not root vegetables, tie with beets within the antioxidant category.

Root vegetables may help with weight reduction because of fiber content, which helps you’re feeling full for an extended time period. In comparison with grains, many are lower in calories and fewer prone to cause a drastic spike in blood sugar when eaten with a balanced meal. Antioxidants help reduce inflammation, thereby reducing the danger of varied diseases reminiscent of cancer, heart disease and dementia. These vegetables help curb carb and sweet cravings without a number of sugar often present in processed foods. A wide range of roasted root vegetables makes a fantastic anytime snack. Consider adding an additional root vegetable or two to your favorite soup or stew.

Carol Slager is a licensed pharmacist, creator, blogger and health coach in Northwest Indiana. Follow her monthly in Get Healthy and at inkwellcoaching.com. Opinions expressed are the author’s.

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