Both turnips and potatoes are versatile root vegetables that can be prepared in a variety of ways. However, there are some key nutritional differences between the two. When looking at carbohydrate content, turnips are generally lower in carbs than potatoes.
What are the basic nutritional profiles of turnips and potatoes?
Turnips and potatoes have the following macronutrient profiles per 100g cooked serving:
| Vegetable | Calories | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|
| Turnip | 28 | 6.2 | 1.8 | 3.8 | 1.2 |
| Potato | 87 | 19.7 | 1.8 | 0.9 | 2.2 |
As you can see, turnips contain about 6g of carbohydrates per cooked 100g, whereas potatoes contain about 20g. So turnips have around 70% fewer carbs than potatoes per serving.
Why are turnips lower in carbs?
The key reason turnips are lower in carbs is because of differences in starch content.
Potatoes are high in starch, with cooked potatoes getting over 70% of their calories from starch. Turnips, on the other hand, only contain about 4g of starch per 100g.
Instead, turnips get most of their calories from simple sugars. Turnips contain about 4g of sugar per 100g, mostly in the form of glucose and fructose.
So in summary:
– Potatoes are high in starch, which is a complex carbohydrate. This accounts for their higher carb content.
– Turnips are low in starch but higher in simple sugars. This is why they are lower in carbs overall.
How does cooking impact carb content?
The way you prepare turnips and potatoes can also impact their resulting carb content.
For example, frying potatoes can increase their carb count. Frying causes potatoes to absorb more oil, and this oil is broken down into fatty acids and glycerol in our bodies. Glycerol can be converted to glucose, raising the carb content.
On the other hand, boiling potatoes causes some of the starch to leach out into the water, potentially decreasing the carb amount remaining in the potato slightly.
For turnips, boiling has minimal impact on carb content. However, roasting turnips may increase their sugar content and therefore carb count slightly.
So for both vegetables, dry cooking methods like roasting may raise carbs, while wet methods like boiling may lower carbs somewhat. Either way, turnips generally remain lower carb than potatoes.
How do turnips and potatoes compare in terms of fiber?
Fiber is another important nutrient that impacts blood sugar control and digestive health.
Turnips and potatoes are actually pretty comparable when it comes to their fiber content. Per 100g of cooked vegetable, both turnips and potatoes provide around 2-3g of fiber.
So the key difference between the two is in their starch and sugar content rather than their fiber content. Turnips provide the same amount of beneficial fiber as potatoes, with far fewer carbs.
What is the glycemic index of turnips vs potatoes?
The glycemic index (GI) is a measure of how quickly a food causes increases in blood glucose levels after eating.
Foods are assigned a GI value based on a scale of 0 to 100. The higher the GI, the faster the food leads to blood sugar spikes.
On the GI scale:
– Cooked turnips have a GI of 47 (low GI food)
– Boiled potatoes have a GI of 78 (high GI food)
– Baked potatoes have a GI of 93 (high GI food)
As you can see, turnips have less than half the GI value of potatoes. This means turnips cause a slower, smaller rise in blood sugar compared to potatoes.
Turnips have a lower GI for the same reasons they are lower in carbs overall – their lower starch content and higher sugar content. The complex starch in potatoes is quickly broken down into glucose, while turnip sugars are metabolized more slowly.
Can you substitute turnips for potatoes in recipes?
Turnips can often be used in place of potatoes in recipes to lower the carb content significantly.
Some examples of substituting turnips for potatoes:
– Make mashed turnips instead of mashed potatoes. Boil and mash turnips with milk, butter, and seasonings for a lower carb alternative.
– Dice turnips and roast them instead of roast potatoes or potato wedges. Toss the turnip cubes with oil and your favorite herbs and spices.
– Grate turnips instead of potatoes when making latkes or hash browns. Combine with egg and fry like you would for potato pancakes.
– Make turnip fries by cutting turnips into fry shapes, tossing with oil, and baking until crispy.
– Substitute turnip noodles for potato noodles in dishes like beef stroganoff. Use a spiralizer to cut raw turnips into noodle shapes before cooking.
The only caveat is that turnips have more moisture than starchy potatoes, so you may need to adjust baking times and drain any excess liquid that leaches out during cooking. But in most cases, you can seamlessly sub turnips for potatoes.
What are the best turnip varieties for a low carb diet?
The most common turnip varieties include:
- Purple Top White Globe – This heirloom variety has bright purple shoulders and white flesh. It has a mild, sweet flavor.
- Golden Ball – Yellow-fleshed turnips with a pungent, mustard-like flavor.
- Tokyo Cross – Hybrid variety with very large turnips and smooth, mild tasting flesh.
- Scarlet Queen – Bright red turnips with crisp white flesh and a tangy flavor.
Any of these common varieties can be used, but Purple Top and Golden Ball turnips are especially recommended for a low carb diet due to their mild flavors and medium size. The Purple Top is likely the most versatile and easiest to find.
Heirloom varieties like Purple Top have often been bred to optimize nutrients and flavors. Some newer hybrids may prioritize size over nutrition.
What are the health benefits of turnips?
Turnips are highly nutritious root vegetables. Some of the top health benefits of turnips include:
- High in vitamin C – one cup provides over 20mg, more than a medium orange.
- Good source of B vitamins – including folate, pantothenic acid, and pyridoxine.
- Rich in antioxidants – contain beneficial phytonutrients like glucosinolates and carotenoids.
- High in potassium – with over 400mg per cup, helpful for controlling blood pressure.
- Fiber-rich – the 2-3g of fiber per serving helps regulate cholesterol and blood sugar.
- Low calorie – provide only around 50 calories per cooked cup.
Replacing potatoes with nutrient-packed turnips is a simple way to boost your intake of vitamins, minerals, antioxidants and fiber while reducing starchy carb content.
How can you cook turnips to maximize nutrition?
To get the most nutrition from turnips, there are a few key tips for preparing them:
– Cook turnips lightly and avoid overcooking. Light steaming, sautéing, or roasting helps retain nutrients.
– Leave the peel on whenever possible. Much of the fiber, vitamin C, and glucosinolates are concentrated in the nutrient-rich peel.
– Slice thinly or dice to maximize surface area. More surface area means more nutrients released from the cell walls during cooking.
– Use minimal water when boiling to retain water-soluble vitamins like vitamin C and B-vitamins.
– Add a squeeze of lemon juice before cooking. The vitamin C in lemons helps retain the turnip’s own vitamin C content during cooking.
– Pair turnips with healthy fats like olive oil or avocado. The fat aids absorption of fat-soluble vitamins like vitamin K.
Following these simple tips can help ensure you maximize the antioxidant and vitamin content of turnips when cooking them.
What are the risks or precautions with eating turnips?
Turnips are generally very safe to eat with minimal risks. A few things to be aware of:
– Allergies – turnips are from the brassica family, so those with cabbage or mustard allergies may want to avoid. Reactions are very rare though.
– Thyroid issues – turnips contain goitrogens which may interfere with thyroid function in very high amounts. Not a concern for most people.
– Gas and bloating – the fiber and raffinose sugars in turnips may cause more gas for some people. Introducing turnips gradually can help.
– Nitrates – if eating large amounts of turnip greens, choose young, smaller leaves which tend to be lower in nitrates.
– Pesticide residue – buy organic turnips when possible or wash well and peel to minimize exposure.
For most people, turnips are very safe to enjoy regularly as part of a low carb diet and provide an array of health benefits. Just introduce turnips gradually and drink plenty of water to help your digestive system adapt.
Conclusion
Turnips can be an excellent lower carb substitute for potatoes due to their lower starch and higher sugar content. Just 100g of turnips provides 6g of carbohydrates, over 70% less than potatoes.
Turnips have a low glycemic index, meaning they do not cause large spikes in blood sugar. Their fiber content is comparable to potatoes as well.
Swapping turnips for potatoes allows you to reduce carbs and improve the overall nutrient content of your meals. Turnips provide more antioxidants, vitamin C, B vitamins, and potassium compared to starchy potatoes.
Any common turnip variety like Purple Top can be used in place of potatoes in recipes ranging from mashed turnips to turnip fries. Just adjust cooking times and methods as needed due to the higher moisture content.
Maximize the nutrition you get from turnips by cooking them lightly, keeping the peel on, and pairing them with healthy fats or lemon juice.
For most people, turnips are very safe to enjoy regularly as part of a low carb or ketogenic diet. They provide a delicious and nutritious way to reduce your carb intake and improve health.
