Kohlrabi is a bulbous vegetable and a member of the Brassica family, making it a relative of cabbage, broccoli, and kale. This cruciferous vegetable is highly versatile, possessing a mildly sweet, slightly peppery flavor and a satisfying crunch. Kohlrabi is a nutritious food that provides a wide array of health benefits.
Nutritional Profile of Kohlrabi
Kohlrabi is a nutrient-dense food that is very low in calories. One cup of the raw vegetable contains about 36 calories, 8 grams of carbohydrates, and 5 grams of dietary fiber. This single serving provides an exceptional amount of Vitamin C, often exceeding 90% of the Daily Value (DV).
The vegetable also contributes significantly to the body’s mineral and B-vitamin needs. It is a good source of Vitamin B6, supplying around 12% of the DV, which is involved in metabolism and immune function. Essential minerals like potassium and manganese are present, with potassium aiding in blood pressure regulation and fluid balance. Kohlrabi also contains copper, magnesium, and folate.
Specific Health Advantages
The high concentration of Vitamin C offers substantial support to the immune system. This powerful antioxidant helps protect cells from damage caused by unstable molecules called free radicals. It also plays a role in the production and function of white blood cells, helping mitigate oxidative stress throughout the body.
The digestive system benefits greatly from kohlrabi’s high fiber content, which includes both soluble and insoluble types. Insoluble fiber promotes regular bowel movements and prevents constipation. Soluble fiber can help regulate blood sugar and cholesterol levels. This fiber also acts as a prebiotic, serving as a food source for beneficial gut bacteria vital for a balanced gut microbiome.
Kohlrabi is rich in unique plant compounds called glucosinolates, which are characteristic of cruciferous vegetables. When digested, these compounds break down into isothiocyanates, which are linked to anti-inflammatory properties. This action may contribute to a reduced risk of diseases related to chronic inflammation, such as cardiovascular issues.
Preparation and Culinary Uses
Kohlrabi is remarkably versatile and can be enjoyed both raw and cooked. The bulb must first be peeled to remove its tough outer skin, revealing the crisp, pale flesh inside. Raw kohlrabi has a refreshing, crunchy texture, making it excellent when grated or thinly sliced for salads and slaws.
Cooking the vegetable softens its texture and brings out a slightly sweeter flavor. Common cooking methods include roasting, steaming, or stir-frying sliced pieces. It can also be cubed and boiled until tender, then served as a simple side dish or mashed. The leaves of the kohlrabi plant are also edible and highly nutritious, and they can be cooked like other greens or added raw to salads when young.
Safety Considerations
While kohlrabi is generally safe, it does contain goitrogens, compounds found in all cruciferous vegetables. Goitrogens can potentially interfere with the thyroid gland’s ability to use iodine, which is necessary for hormone production. For the vast majority of people, the amount of goitrogens in a typical serving does not pose a health concern, especially with adequate iodine intake.
Individuals with pre-existing thyroid conditions may be advised to limit their consumption of raw kohlrabi. Cooking significantly reduces the concentration of goitrogens, minimizing potential adverse effects on thyroid function. Due to its substantial fiber content, consuming very large quantities may lead to mild digestive issues like gas or bloating in sensitive individuals.