You're in luck if you've been wondering if rutabaga is keto-friendly. We will answer all your questions about Rutabagas in this very article.
Do you want to know what Rutabagas are? What do they taste like? How to add Rutabagas into your diet? No worries! We will take you through all this and more!
Keep scrolling to know everything you need about Rutabagas!
What are Rutabagas?
Rutabaga is a root vegetable that looks like a combination of a turnip and a cabbage. It has a strong, pungent flavour and an earthy aroma when raw, but it is milder than a turnip.
Rutabagas, like sweet potatoes, are slightly sweet, savory, and buttery when cooked, but they have a slightly bitter flavor.
Rutabagas resemble turnips in appearance. They have a brownish-yellow or purple exterior and a yellow or white interior. They're commonly found in Chinese, Japanese, Indian, Scandinavian, European, British, and American cuisines, and their high nutrient content makes them a popular vegetable.
Nutritional Value of Rutabagas
Rutabagas are high in vitamins, minerals, fiber, antioxidants, and other nutrients.
A medium-sized rutabaga weighing 386 grams (less than a pound) contains the following nutrients:
- Calorie count: 143
- Carbohydrates (33.3 g)
- Protein content: 4.17 g
- Fat content: 0.618 g
- Fiber content: 8.8 g
- Calcium 166 milligrams
- Magnésium 77.2 milligrams
- Potassium 1180 milligrams
- Vitamin C, 96.5 milligrams
- Vitamin E, 1.16 milligrams
There is no trans fat or cholesterol in rutabagas. It is also high in antioxidants and glycosylates, both of which can help prevent diseases like heart disease and cancer.
Is Rutabaga Keto Friendly?
Yes, rutabagas are a keto-friendly vegetable!
With only 7.9 net carbs per cup, rutabaga is well within the daily limit and a great low-carb option if you're following the keto diet.
But keep in mind that you must consume it in moderation so that you do not exceed your daily carb limit. Also they can create discomfort if not taken in moderation such as, irritable bowel syndrome or if you have any allergies related to cruciferous vegetables.
Health Benefits of Rutabagas
As per Nourish's article for Health and Diet, Rutabagas have many benefits for your health to offer which may include the following:
- Rich in Fiber. They're a great way to get some roughage into your diet. Eating rutabagas can help you regulate your bowel movements and keep your gut healthy. Consuming high-fiber foods can also aid in the prevention of colorectal cancer.
- Low in Calories. Including rutabagas in your diet can help you lose weight, which can help you avoid long-term (chronic) conditions like diabetes and cardiovascular disease.
- Potassium-rich food. Potassium is required by your body to keep your nervous system and muscles functioning properly. It also aids in blood pressure regulation, stroke prevention, and the prevention of kidney stones.
- Vitamin C rich. Vitamin C is very important for your immune and nervous systems. It also aids in collagen formation, which aids in skin maintenance and slows ageing.
- It contains antioxidants. Carotenoids, as well as vitamins C and E, are abundant in rutabagas. Antioxidants can help your cells recover from oxidative damage and prevent chronic health problems. They keep you healthy by safeguarding your immune system and organs from free radical damage.
- Aids in cancer prevention. Rutabagas contain glucosinolates, sulfur-containing chemical compounds that give cruciferous vegetables their distinct flavour. They degrade in your body into compounds that aid in the fight against cancer.
How to Add Rutabagas into your Diet?
- To remove the skin and wax from rutabagas, use a sturdy vegetable peeler. Cut as needed after washing under cold running water.
- Rutabagas that have been overcooked may break down.
- Rutabagas can be pureed with mashed potatoes and added to soups, stews, and casseroles.
- Rutabagas can be eaten raw as a snack or sliced into salads and slaws. Cut into strips and bake like French fries.
- For a healthy stew, combine rutabagas with carrots, potatoes, turnips, and other root vegetables.
Simple but Delicious Recipes to make Rutabagas
If you've never cooked with rutabagas before, the first thing you should know is that they're usually sold in grocery stores coated in paraffin wax to keep them from drying out during storage. You should definitely take it out before cooking with them.
To make peeling a waxed rutabaga easier, slice off the stem and root ends with a chef's knife to create a stable base. Then, hold the root upright and use the knife to remove the skin from top to bottom.
You can begin cooking once the waxed exterior has been removed.
Here are some ways to cook Rutabagas:
Mashed Rutabagas (by Good Housekeeping)
One of the simplest and most flavorful ways to prepare rutabagas is to cube, boil, and mash them with butter.
Unlike potatoes, which can become gluey if mashed too thoroughly, there is no danger of overdoing it with rutabaga.
Put the rutabagas in the food processor if you want them really smooth. To add color, mash it with carrots.
Rosemary Roasted Rutabagas (by Low Carb Maven)
Roasted rutabaga is a low-carb potato substitute that has an earthy sweetness and a faint peppery tang from the radishes. Can be served alongside roasted meats.
- Preheat the oven to 400°F and position the rack in the center. Line a baking sheet with parchment paper.
- Toss rutabaga cubes with onion, olive oil, rosemary, salt, and pepper on a sheet pan in an even layer. Bake for 20-30 minutes, or until the potatoes are fork tender.
- Melt butter in a medium-large frying pan over medium heat. When the butter is hot, swirl it around the pan to coat it. Fry the rutabaga until it is golden brown.
- To cut carbs, serve with grilled, pan-seared, or roasted meats and a side salad.
Rutabagas French Fries (by Keto Pots)
First of all we will have to look into ‘How to Cut Rutabagas to make French Fries?'
Don't worry if this is your first time working with rutabagas; it's very simple and similar to working with potatoes.
Remove the rutabaga's ends. This does not have to be a large piece. It's simply to give you a flat side to rest against the counter.
Peel the rutabaga's rough exterior. Peel the rough side of the rutabaga with a vegetable peeler or a knife.
Make discs out of the rutabaga. The discs should be uniform in thickness, with a thickness of 14 inch recommended. On each slice, cut crosswise. At this point, they should resemble fries.
The difficult part is over when you have successfully sliced your rutabaga into uniform sizes. Let's spice up our fries and bake them!
Spice up your rutabaga fries. Season with avocado oil, salt, and pepper to coat each fry evenly.
Arrange them on your rack in an even pattern. To ensure that the fries cook evenly, do not combine them.
Bake until golden brown. You'll know your fries are almost done when they turn golden brown.
What makes a food Keto Friendly?
In keto it's all about sticking to the target daily nutrients which are to take 70% of fats, 25% of proteins and 5% of carbohydrates. Yes, you got it right! That means no grains, no bread and also no ketchup! But with any diet it's important for you to make sure of getting enough iron to prevent being anemic.
In the End
I hope this article has addressed all of your rutabagas-related questions! With one of the lowest carb contents of any root vegetable, rutabaga is an excellent keto food to include in your diet. They are also high in vitamins and minerals, making them an all-around healthy option.
You'll never want to eat starchy potatoes again once you've switched to rutabagas! That's how beneficial it is to your body.
So, go ahead and try rutabagas!
To find out more about what other foods are keto friendly, click on one of the links below: