This article explores the types, nutrition, health benefits, recipes, and possible side effects of rutabaga. Keep reading. Rutabagas are classified into many types based on their shape and color. Here are the most common varieties.
Types Of Rutabaga
American Purple Top
This is the most common type of rutabaga, and its flesh has a mild flavor. It has a purplish top and a yellow or cream-colored bottom. It is firm and sweet, and turns into rich orange when cooked.
Joan
This type of rutabaga is uniformly round with purple tops. It is sweet and mild when young, but the flavor enhances with maturity. Besides, joan rutabaga is known to be disease-resistant.
Laurentian
This rutabaga is a Canadian native and is elongated. It is cream-colored with a red top and mild flavor.
Sweet Russian
This Russian variety is sweet and delicious. It is highly resistant to frosty cold conditions.
Marian
Marian rutabagas are large and can grow up to 8 inches in diameter. These are yellowish with purple tops. You can store these in your root cellar for up to four months.
Laurentian Rutabaga
The Laurentian rutabaga, a cold-resistant root vegetable, boasts a distinctive flavor and nutritional richness. Originating from the Laurentian region, it thrives in cooler climates, developing a sweet and peppery taste. With a vibrant purple hue and yellow flesh, this hardy vegetable is a versatile culinary delight. Ideal for roasting, mashing, or adding to stews, the Laurentian Rutabaga introduces a unique twist to traditional dishes.
Wilhelmsburg Rutabaga
The German green top rutabaga is a cherished heirloom with historical roots in Northern Europe, including the notable Wilhelmsburg region. It is recognized for its large, white-skinned roots and unique green tops and was bred in 1935. Its fine-textured, golden flesh remains free from bitterness or coarse fiber, making it a culinary standout. In addition, long island improved rutabagas have small taproots with large bulbs. Rutabagas are a rich source of essential nutrients. We will explore more in the next section.
Nutritional Profile Of Rutabaga
According to the U.S. Department of Agriculture, one medium (386g) raw rutabaga contains (1): Besides, rutabaga also contains antioxidants, amino acids, and fatty acids. But how do these nutrients benefit your health? Keep scrolling to discover the top six health benefits of rutabaga.
Health Benefits Of Rutabaga
1. May Improve Digestion
Rutabagas are rich in fiber (1). Consuming foods rich in dietary fiber helps prevent hemorrhoids and diverticular disease (formation of bulges or sacks on colon walls). Insoluble fiber also regulates bowel movements. It attracts water and helps soften stool, making it easier to pass. This helps prevent constipation and improves stool frequency in people with constipation (2),(3). Moreover, rutabaga may also improve intestinal function with its fiber content (4).
2. May Help With Weight Loss
Felicia Newell, RDN, says, “Rutabagas are not only low in calories but also rich in vitamins, minerals, fiber, and antioxidants. Foods that are low in calories but high in other nutrients can support weight loss.” According to the World Health Organization and the USDA, rutabaga is one of the zero-point foods that do not require any measuring or self-monitoring. Hence, it is considered a low-risk food for over-consumption (5). Studies also link high fiber intake with weight loss. An increased consumption of dietary fiber reduces energy absorption. Soluble fiber, when fermented in the large intestine, produces two gut hormones (peptide and peptide YY) that may help induce satiety (6).
3. May Have Anticancer Properties
Cruciferous vegetables like rutabaga are rich in antioxidants that may help reduce cancer risk. These vegetables contain glucosinolates (sulphur compounds) that may protect against lung and alimentary tract cancers (7), (8). A study found that rutabaga extracts (seeds, roots, and sprouts) have the potential to induce apoptosis (inducing programmed cell death of cancer cells) (9). Another study conducted by Oregon State University (USA) found that phytochemicals (sulforaphane and indole-3-carbinol) present in these vegetables may help prevent prostate cancer (10).
4. May Boost Immune Health
Rutabagas are rich in vitamin C, which can boost the immune system, reduce the severity of allergic reactions, and help fight infections. The vitamin helps relieve the symptoms of respiratory tract infections and common cold, and fight pneumonia, diarrhea, and malaria better (11),(12). Vitamin C may also help prevent many systemic infections (affect the entire body) (13).
5. May Improve Heart Health
Rutabagas are high in potassium, which helps lower blood pressure in people with hypertension. Its increased intake may decrease the risk of heart failure, left ventricular hypertrophy (defective pumping by the heart’s left chamber) and ventricular arrhythmias (abnormal heartbeats) in patients with ischaemic heart disease (14). High potassium intake is also linked with a 24% lower risk of stroke (15). Hypokalemia (very low potassium levels in the blood) is linked with an increased risk of arrhythmia in patients with cardiovascular disease. This condition may also increase the risk of all-cause, cardiovascular, and heart failure mortality by up to 10-fold (16).
6. Promotes Bone Health
The bioactive compounds in cruciferous vegetables show beneficial effects on bone metabolism (replacing a damaged bone tissue with a new one) (17). Minerals like calcium and magnesium in rutabagas help strengthen bones. A study conducted by the University College (Ireland) found that calcium intake may reduce the rate of loss of bone mineral density in postmenopausal women and elderly men (18). Additionally, consuming magnesium-rich foods may also help prevent osteoporosis (weak and brittle bones) (19). As per a study, osteoporosis affects 200 million people globally, with a higher incidence in those aged 80 and above, particularly females. In the developed world, 2% to 8% of males and 9% to 38% of females experience osteoporosis. Worldwide, osteoporosis causes about 9 million fractures annually, and among those over 50, 1 in 3 females and 1 in 5 males experience a fracture. These are some major benefits of rutabaga. But the vegetable may also have some potential risks you must be wary of. Check them out in the next section.
Risks Associated With Rutabaga
There are no recorded side effects of rutabaga. However, some people may experience oral allergy symptoms after consuming foods from the Brassica family (20). The symptoms may include swelling of the mouth, lips, or throat. Consult your doctor immediately if you suspect an allergy to rutabaga. If you have hypothyroidism, consult your dietitian before consuming rutabaga as it is rich in glucosinolates, which interfere with iodine metabolism and worsen your condition.
Are Rutabaga And Potato The Same? If Not, How Do They Differ?
Rutabaga Vs. Potato
Both rutabaga and potato are cooked similarly. However, rutabaga is sweeter and less starchy than potato. It is also lower in calories. One cup of boiled rutabaga offers 51 calories as compared to 249 calories a cup of mashed potatoes offers (21), (22). Hence, rutabaga can be a great addition to your diet if you are adopting a low-carb lifestyle. Rutabagas need proper storage conditions to enhance their shelf life. How do you go about it? Read on to know.
How To Store Rutabaga?
Rutabagas can last up to five or six months if stored in the refrigerator. Remember to keep them away from raw meat to prevent contamination or spoilage. Rutabaga puree can last a year if kept in the freezer. Rutabagas can be eaten raw or cooked, and their recipes are simple to prepare. Here are the three delicious recipes you can try at home.
3 Easy And Delicious Rutabaga Recipes To Try
1. Rutabaga Fries
What You Need
Rutabaga – 1 (cut into spears) Paprika – 2 teaspoons Olive oil – 2 tablespoons Garlic powder – 1 teaspoon Salt and pepper – To taste
Process
2. Farro Salad With Roasted Rutabaga, Ricotta Salata, And Hazelnuts
What You Need
Rutabaga – 1½ pounds (peeled and cut into pieces) Farro – 1½ cups Ricotta salata – ½ cup Toasted, chopped hazelnuts – ½ cup Extra virgin essential oil – 5 tablespoons Finely chopped shallot – 2 tablespoons Maple syrup – 1 tablespoon Kosher salt – ¾ teaspoon Red wine vinegar – 2 teaspoons Garlic clove – 1 Watercress – 2 bunches
Process
3. Greek Style Oven Roasted Rutabaga
What You Need
Rutabagas – 2 (about 750g) Extra-virgin olive oil – ¼ cup Lime juice – 2 tablespoons Finely chopped fresh thyme – 2 tablespoons Dijon mustard – 2 tablespoons Himalayan salt – 1 teaspoon Onion powder – 1 teaspoon Garlic powder – 1 teaspoon Smoked paprika – ½ teaspoon Dried oregano – 1 teaspoon Chili pepper flakes – ½ teaspoon
Process Buck, a YouTuber, has tried an interesting recipe with rutabaga and shared his experience in a video. After he is done cooking, his partner tastes it and says, “Rutabaga has enough flavor on its own but the rosemary is a great touch (i).” Is rutabaga a superfood? No, rutabaga is not a superfood. Does rutabaga make you gassy? The presence of raffinose in rutabaga may cause bloating and flatulence for some people. Will rutabagas raise blood sugar? No, rutabagas may not raise blood sugar (4). Is rutabaga keto-friendly? Anyone following a keto diet can consume rutabaga with low carbs. Can people with diabetes eat rutabaga? Yes, people with diabetes can eat rutabaga.
