Keto-Friendly Kohlrabi: A Healthy, Low-Carb Superfood?

Kohlrabi is a keto-friendly vegetable, boasting a low net-carb content of 2.6g-5.59g per 100g serving. This makes it a safe and suitable option for those on a ketogenic diet, which typically recommends a daily net carb intake of 20-50g. With its mild flavour, kohlrabi can be enjoyed raw or cooked and added to salads, soups, or roasted as a side dish. It is also a good source of dietary fibre, vitamins, and minerals such as vitamin C, potassium, and calcium.

Kohlrabi is keto-friendly

Keto dieters, rejoice! Kohlrabi is indeed a vegetable that you can include in your keto journey. With its low carbohydrate content, it is an ideal companion for low-carb enthusiasts.

Kohlrabi is a cruciferous vegetable that may seem like an unlikely hero in a keto diet. It has a large green bulb with leaves on top, sometimes referred to as a German turnip. The entire vegetable can be eaten raw or cooked, and it has a mild, slightly sweet flavour.

Carbohydrate Content

What sets kohlrabi apart is its low carbohydrate density. One hundred grams of kohlrabi contains approximately 2.6g to 5.59g of net carbs, depending on the source. This makes it easy to fit within the daily carb limits of a keto diet, which typically recommends maintaining a total of fewer than 20-50g of net carbs per day.

Nutritional Benefits

In addition to its low net carb content, kohlrabi is a nutritional powerhouse, offering a diverse profile of micronutrients and macronutrients. It is rich in essential vitamins, minerals, and dietary fibre. Kohlrabi is a good source of vitamin C, vitamin B6, vitamin K, and vitamin A, as well as minerals like calcium, potassium, iron, copper, and phosphorus.

Incorporating Kohlrabi into Your Keto Diet

Kohlrabi is a versatile vegetable that can be incorporated into a wide array of dishes. It can be cut into sticks or grated and added to colourful keto-friendly salads. It pairs well with creamy dressings, avocado, Greek olives, sunflower seeds, and goat's cheese. Kohlrabi is also a great addition to soups, and it can be baked or roasted as a side dish.

Kohlrabi is a keto-friendly vegetable that is not only delicious and versatile but also packed with health benefits. Its low net carb content, nutritional profile, and culinary versatility make it a star player in the world of keto-friendly foods.

Nutritional value of kohlrabi

Kohlrabi is a vegetable that belongs to the cabbage family and is widely consumed in Europe and Asia. It has a unique appearance, with a large green bulb and leaves on top, sometimes described as "alien-like". Kohlrabi can be eaten raw or cooked and is a good source of various vitamins, minerals, and antioxidants.

A 100-gram serving of kohlrabi contains approximately 2.6 grams of net carbs, making it a keto-friendly option. It is also relatively high in dietary fibre, with 3.6 grams per 100-gram serving, which aids digestion and lowers net carbs. Kohlrabi is also a good source of vitamin C, providing 62 milligrams per 100-gram serving, which is more than most other vegetables. This vitamin helps to boost immunity and protect against cardiovascular disease.

In addition to vitamin C, kohlrabi contains significant amounts of potassium (350 milligrams), which is essential for maintaining heart health and metabolic processes. It also contains smaller amounts of calcium, magnesium, and phosphorus. Kohlrabi provides vitamins A, B-6, E, and K1, contributing to skin health, cognitive function, cell protection, and blood clotting. It also contains trace amounts of essential amino acids and fatty acids, which are important for maintaining optimal health.

Kohlrabi is also a good source of soluble and insoluble fibre, which can help maintain healthy blood sugar and cholesterol levels, promote regular bowel movements, and support a healthy gut microbiome. The vegetable's high antioxidant content, including vitamin C, anthocyanins, isothiocyanates, and glucosinolates, offers additional health benefits such as reduced risk of diabetes, metabolic disease, and certain types of cancer. Kohlrabi's nutritional profile makes it a valuable addition to a balanced and nutritious diet.

Health benefits of kohlrabi

Kohlrabi is a vegetable with a range of health benefits. It is a good source of dietary fibre, which aids digestion and helps maintain a healthy gut. It is also a natural multivitamin, containing vitamins A, C, K, and B-complex. These vitamins support eye health, strengthen the immune system, aid in blood clotting, and contribute to cognitive function.

Kohlrabi is also a good source of calcium, potassium, and iron. These minerals ensure proper muscle function, maintain a regular heartbeat, form haemoglobin, and strengthen bones. Kohlrabi is particularly rich in vitamin C, which aids in boosting immunity and lowering cholesterol. It also contains vitamin B6, which supports immune health, protein metabolism, and red blood cell production.

The vegetable is also a source of antioxidants, which protect the body from free radical damage and may reduce the risk of disease. Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are linked to a lower risk of heart disease and may help prevent plaque buildup in arteries. The vegetable's high fibre content also supports a healthy gut microbiome, which may lead to a healthier immune system and lower risks of obesity and bowel disease.

Kohlrabi is also a good source of potassium, which can help reduce the risk of cancer, diabetes, stroke, and heart disease. It is also rich in folate, an important nutrient for pregnant women as it helps prevent certain birth defects. Kohlrabi's high levels of calcium and magnesium also contribute to stronger bones.

Overall, kohlrabi is a nutritious food with a wide range of health benefits, making it a valuable addition to a balanced diet.

How to incorporate kohlrabi into a keto diet

Kohlrabi is a keto-friendly vegetable with several health benefits and culinary uses. Its low net carb content of 2.6g-5.59g per 100g serving makes it an ideal fit for a keto diet, which typically recommends maintaining a daily total of fewer than 20-50g of net carbs.

Salads

Kohlrabi's raw texture is very crunchy, making it a great addition to salads. Cut it into sticks or grate it to add some crunch to your colourful keto-friendly salads. It pairs well with creamy dressings and other keto-friendly ingredients like avocado, Greek olives, sunflower seeds, and goat cheese.

Soups

Kohlrabi is also a great addition to soups. Simply dice it up and add it to your chicken or vegetable broth. Simmer it with some fresh ground pepper and a dash of cream for a hearty, low-carb, keto-friendly soup.

Baked or Roasted Side Dish

Kohlrabi shines as a baked or roasted side dish. Slice it thin, drizzle with olive oil, and sprinkle with sea salt before baking. You can even get creative and sprinkle some parmesan on top for a golden finish.

Steak

Thick kohlrabi slices can also be seasoned and cooked in a skillet to make a keto-friendly steak alternative.

Chips, Roast Potatoes, and Hash Browns

Kohlrabi can be air-fried and seasoned with your favourite flavours to make keto-friendly chips, roast potatoes, or hash browns.

Potato Salad

Kohlrabi can be chopped into small pieces and used as a potato substitute in a keto-friendly potato salad.

Soups

There are numerous keto-friendly kohlrabi soup recipes available online.

Fermentation

You can also try fermenting kohlrabi to ramp up its nutritional benefits and extend its shelf life. Pickle it or make a batch of kohlrabi sauerkraut.

Alternatives to kohlrabi

While kohlrabi is a keto-friendly food, it's always good to know some alternatives to switch things up or for when you can't find it at the grocery store. Here are some alternative foods that are also keto-friendly:

Cauliflower

A keto favourite, cauliflower has a similar carb count to kohlrabi at approximately 3g net carbs per 100g. It's also a great source of vitamins C and K. You can use cauliflower in a variety of ways, including soups, salads, or even cauliflower rice.

Beetroot

Beetroot is another alternative, especially in raw salads or low-carb juices. However, it has slightly more net carbs than kohlrabi, at around 7g per 100g. If you're watching your carb intake closely, make sure to adjust your portion sizes accordingly.

Broccoli

Broccoli is another excellent alternative, with a comparable carb count to kohlrabi of 4.04g net carbs per 100g. It's also a great source of vitamin C and fibre, and it contains protein. Broccoli can easily take the place of kohlrabi in hot dishes like stir-fries or baked goods.

Cabbage

Cabbage, a relative of kohlrabi, is extremely keto-friendly, with about 3g net carbs per 100g. It fits well into many hot dishes and is a great option for fermented foods.

Turnip

Turnip is another alternative to kohlrabi, as the name "German turnip" suggests.

Frequently asked questions