- Kohlrabi is a vegetable full of vitamin C, antioxidants and fiber that supports immunity and eye health.
- Thanks to its low calorie content and high fiber content, kohlrabi is an ideal ally in losing weight and detoxifying the body.
- Discover the versatile uses of kohlrabi in the kitchen and find out who should include it in their diet and who should be careful.
Green power hidden in the tuber and leaves
In Poland, kohlrabi is most often found in two varieties: light green and purple. Both of them contain a lot of valuable properties. Kohlrabi contains a lot of vitamin C, more than lemon, as well as antioxidants, fiber, lutein and sulfur compounds with anti-cancer properties. It has a strong anti-inflammatory effect and nourishes the entire body. Its impact on eye health is also important. Thanks to lutein, it protects the retina against harmful UV radiation, and the presence of vitamins A and K supports proper tissue regeneration and the coagulation system.
This vegetable acts as a natural immunity booster. It supports the body in the fight against viral and bacterial infections. Thanks to the presence of sulforaphane and isothiocyanates, it neutralizes free radicals and supports detoxification processes. Moreover, the fiber it contains supports intestinal function and protects against constipation
– says Dr. n.med. Magdalena Cubała-Kucharska, obesitologist, author of the book “Intestinal Revolution. Regain your health, live long and eat what you like.”
A natural ally of the intestines
The relationship between kohlrabi and intestines is also important. Thanks to the high content of dietary fiber, this vegetable acts as a natural prebiotic. It supports the development of beneficial intestinal bacteria, improving peristalsis and regulating the rhythm of bowel movements.
Kohlrabi contains both soluble fiber, which helps stabilize blood sugar levels, and insoluble fiber, which is responsible for cleansing the digestive tract of residual residues and supporting the regular functioning of the intestines. This makes it an excellent ingredient in the daily diet of people struggling with constipation, irritable bowel syndrome or inflammation of the digestive tract.
– adds Dr. n.med. Magdalena Cubała-Kucharska.
A slimming ally
Kohlrabi is an ideal choice for people on a slimming diet. It contains only 27 kcal per 100 grams. The fiber it contains swells in the stomach, giving a feeling of satiety and reducing the need to snack between meals. Additionally, it supports metabolism and body cleansing processes. Kohlrabi leaves contain chlorophyll, which supports the functioning of the liver and promotes the removal of toxins. This makes the vegetable often appear in detox diets.
This vegetable is an excellent alternative to unhealthy snacks. They can be munched raw instead of chips, cut into sticks as a healthier replacement for french fries, or added to a salad. Thanks to this, we not only reduce calories, but also provide the body with valuable nutrients
– explains the expert.
Raw and warm
Kohlrabi works well in both home and modern recipes. Raw, it is perfect as a base for salads (e.g. with carrots and apples), and when cut into thin slices it can replace bread in fit sandwiches. You can prepare a healthy pesto from the leaves. The tuber of this vegetable is also suitable for hot dishes, where the possibilities of use are almost unlimited. It is worth trying, for example, cream with dill and yogurt, puree with butter and garlic, and as an addition to casseroles with meat and other vegetables. Vegetarians will also find many uses for kohlrabi, e.g. stuffed with groats, vegetables and herbs.
Kohlrabi on a plate – for whom?
Kohlrabi is a universal vegetable and safe for most people. It can be eaten by children, pregnant women, the elderly and those with chronic diseases. Due to its low glycemic index and high fiber content, kohlrabi is great for people with type 2 diabetes and insulin resistance. This vegetable does not cause sudden spikes in glucose, and at the same time provides important minerals such as potassium and magnesium.
Kohlrabi can also be a safe choice for people with food intolerances and allergies. It does not cause allergies, does not contain gluten or lactose and does not cause flatulence, provided that it is consumed in moderation. However, it is worth remembering that not everyone should consume kohlrabi without restrictions. People suffering from hypothyroidism should eat it in limited quantities and preferably after heat treatment, because raw kohlrabi contains goitrogens that may hinder the absorption of iodine.
– explains Dr. n.med. Magdalena Cubała-Kucharska.
Patients with kidney stones (due to the presence of oxalates) and people following a liver diet should also be cautious – raw cruciferous vegetables can be difficult for the liver to digest.
Although kohlrabi was once disliked, today it is coming back into favor as a tasty and valuable ingredient of a healthy diet. It is a natural way to strengthen immunity and improve intestinal function. Thanks to its versatility in the kitchen and low calorie content, it is worth including it in your daily meals.
