All vegetables are carbohydrates, but you’d be amazed to hear how much lower they are in carbohydrates than grain products. Root vegetables are excellent sources of vitamins, but some rank better than others in terms of calories, fiber and carbohydrate content.
Turnip: 1 cup 46 calories 8g carb 2g fiber 5g sugar 1g protein
*high in vitamin C, high balance of omega 3s.
Jicama: 1 cup 46 calories 11g carb 6g fiber 2g sugar 1g protein
*good source of vitamin C and fiber, some omega 3s and 6s
Rutabaga: 1 cup 50 calories 11g carb 4g fiber 8g sugar 2g protein
*good source fiber, high in vitamin C, good source potassium, high in omega 3s.
Parsnip: 1 cup 100 calories 24g carb 7g fiber 6g sugar 2g protein
*good source of fiber, high in vitamin C and vitamin K and folate, good source vitamin E, potassium, and magnesium
Yams: 1 cup 177 calories 42g carb 6g fiber 1g sugar 2g protein
*good source of vitamin C and fiber, some omega 3 and 6s but large uneven balance of omega 6s over omega 3s, high in potassium, can be higher in sugars if cooked with sugar, but naturally low sugar
Potatoes: 1 potato 164 cal 39g carb 5g fiber 2g sugar 4g protein
*good source fiber, very high in fiber, good source niacin, high in vitamin B6 and potassium, high unbalance omega 6s
In general, aim for root vegetables that are low in carbohydrates and high in fiber. All of these carbohydrates have natural sugars, cooking the vegetables in sugar can increase the sugar content. Vegetables are notorious for being low calorie, but some root vegetables are higher in calories than others. Instead of eating your potato a day(which is high in carbs and calories), see if rutabagas, parsnips or other vegetables can be substituted. Rutabaga is not a commonly heard of vegetable but located in the produce section with potatoes and turnips. The rutabaga can be cooked just the same as a potato; mashed, baked, or cooked in stew.
