Rhubarb, often mistaken for a fruit due to its tart flavour and common use in desserts, is actually a vegetable – and a surprisingly nutritious one at that. Popular in British gardens and kitchens alike, rhubarb offers more than just its iconic tang; it’s packed with health benefits and essential nutrients that make it worthy of a place in a balanced diet. It is incredibly easy to grow – the photo shows a rhubarb plant in the corner of my (Lisa’s) garden. It will keep producing stems to cut and cook for the next two months, after which they start to get a bit woody.
Low in Calories, High in Fibre
One of rhubarb’s most appealing features is its low calorie content. With around 21 calories per 100g, rhubarb is a great option for those looking to manage their weight. Despite being low in energy, it is high in dietary fibre, which supports digestive health, helps maintain regular bowel movements, and may contribute to lower cholesterol levels. Including rhubarb in meals can aid in creating a feeling of fullness, reducing the likelihood of overeating. It’s tempting to add a ton of sugar when you cook it, so try using a little coconut sugar or agave nectar. You will get used to the tartness.
Rich in Vitamins and Antioxidants
Rhubarb is a good source of several important vitamins, particularly vitamin K, which is essential for blood clotting and bone health. Just one portion of cooked rhubarb provides over 40% of the recommended daily intake of vitamin K. It also contains small amounts of vitamin C, an antioxidant that supports the immune system and helps with the absorption of iron.
Another health-boosting component of rhubarb is its polyphenol content, particularly anthocyanins – the pigments responsible for its red stalks. These compounds have been shown to have antioxidant, anti-inflammatory, and even anti-cancer properties in laboratory studies. While more research is needed in humans, regularly consuming foods rich in antioxidants is widely recommended.
Bone and Heart Health Benefits
In addition to vitamin K, rhubarb contains calcium and manganese – two minerals that play a crucial role in maintaining strong bones and teeth. Although it doesn’t provide massive quantities of these minerals, every little bit contributes, especially when combined with a varied and balanced diet.
Rhubarb also contains potassium, which helps regulate blood pressure by balancing out the effects of sodium in the diet. A diet rich in potassium can support heart health and reduce the risk of cardiovascular disease over time.
A Word of Caution
It’s important to note that only the stalks of rhubarb are safe to eat. The leaves contain oxalic acid and other compounds that are toxic to humans and should always be discarded. Even the stalks, though nutritious, contain some oxalates, which can contribute to kidney stones in susceptible individuals. Moderation is key, particularly for people with a history of kidney issues.
Culinary Versatility
While rhubarb is most commonly enjoyed in crumbles, jams, and compotes – often paired with sugar or sweet fruits to offset its sourness – it can also be used in savoury dishes. Rhubarb pairs well with ginger, citrus, strawberries, and even oily fish like mackerel, offering a fresh and unexpected twist to meals.
Final Thoughts
Rhubarb is much more than a pie filling. With its impressive nutritional profile, low calorie count, and antioxidant-rich properties, this underappreciated vegetable deserves more recognition. When prepared properly and eaten in moderation, rhubarb can be a healthy and flavourful addition to your diet.
If you want your employees to know more about plant foods and polyphenols, why not book our talks “The Benefits of a Plant Based Diet”. Call us now on 07966 478974.