White Vegetables do Count!

For the last several years the message about fruit and vegetable intake, besides the message of eat more of them, is to consume those that are more colorful. While that is still a good message to emphasize the importance of the phytonutrients found in fruits and vegetables it seems that white vegetables have somewhat been lost in the shuffle. So let’s set the record straight on white vegetables – they can still be a healthful and important part of your eating plan.

 

An article, in a recent issue of the journal Advances in Nutrition, entitled “White Vegetables” A Forgotten Source of Nutrients: Purdue Roundtable Executive summary” discussed the nutritional aspects of white vegetables and how they complement the nutrition of other foods.  White vegetables are a source of protein, carbohydrates, fiber, vitamin C, potassium and magnesium. While most Americans consume plenty of protein and therefore adding more isn’t usually a concern, Americans are not getting the fiber they need and white vegetables can help in meeting that need. The average intake of fiber is 15 grams per day, which is significantly less than the 25 grams per day required by women and 38 grams for men. Adding white vegetables like potatoes, cauliflower, onions, turnips, parsnips, mushrooms or kohlrabi can boost fiber intake from 1.0 to 5.6 grams per serving of vegetable.

 

Potassium and magnesium are minerals that most Americans fail to consume enough of – mainly because we don’t eat enough fruits and vegetables – and white vegetables can help reach the required amounts. Potatoes can provide high levels of both potassium and magnesium making them a good choice for their rich nutrient package. In addition to these nutrients, white potatoes provide about one fourth of the vegetable phenolics that Americans consume. Phenolics are a category of phytonutrients that seem to aid in reduction of inflammation, a main trigger of disease in the body.  A few other plant foods that contain phenolics include tea, grapes, and berries.

 

If you’ve cut white vegetables from your eating plans or you’ve skipped potatoes for fear of gaining weight it might be time to consider adding white vegetables to your menu. While adding them to your menu remember that cooking potatoes in lots of oil or loading them with butter, bacon and sour cream will boost calories so think about how you prepare them and make sure you learn what is a proper portion.

 

For more information on portions visit www.myplate.gov. For an easy recipe – clean white potatoes under warm water; dice them into bite size pieces and toss lightly with olive oil and basil; grill until tender.

Connie Diekman, MEd., RD, CSSD, LD
Nutrition Communications Consultant