The Nutritional Profile of Burdock Root
Burdock root, known in Japan as gobo, is a fibrous root vegetable packed with essential nutrients, antioxidants, and a unique earthy flavor. While often praised for its health benefits, its carbohydrate content is a key factor for individuals monitoring their intake. A standard 100-gram serving of raw burdock root offers more than just carbs; it also provides important vitamins and minerals.
Here’s a snapshot of the nutritional values for 100 grams of raw burdock root:
- Calories: 72 kcal
- Total Carbohydrates: 17.34 grams
- Dietary Fiber: 3.3 grams
- Sugars: 3.8 grams
- Protein: 1.53 grams
- Fat: 0.15 grams
- Potassium: 308 mg
- Magnesium: 38 mg
- Vitamin B6: 0.3 mg
Total vs. Net Carbs: What the Numbers Mean
When evaluating a food's impact on blood sugar and its compatibility with low-carb diets, it is crucial to differentiate between total carbohydrates and net carbohydrates. Total carbohydrates include all forms of carbs, such as starches, sugars, and dietary fiber. Net carbohydrates are calculated by subtracting the dietary fiber from the total carbohydrates, as fiber is not digested and does not raise blood sugar levels in the same way as other carbs.
For burdock root, the calculation is straightforward. A 100g serving contains 17.34g total carbs and 3.3g fiber. This gives it a net carbohydrate count of approximately 14g per 100g. This is a significant amount for individuals on a strict ketogenic diet, which often limits total daily net carbs to 20-50 grams. For those following a less restrictive low-carb or macrobiotic diet, a small, controlled portion can be incorporated without derailing their goals.
How Burdock Root Compares to Other Root Vegetables
To put burdock root’s carbohydrate content into context, it is helpful to compare it with other common root vegetables. This comparison highlights its position as a moderately carb-dense option.
| Root Vegetable (100g) | Total Carbs (g) | Dietary Fiber (g) | Net Carbs (g) | Notes |
|---|---|---|---|---|
| Burdock Root (Raw) | 17.34 | 3.3 | 14.04 | Moderate carb content, high fiber. |
| Carrot (Raw) | 9.6 | 2.8 | 6.8 | Lower carb and slightly less fiber. |
| Potato (Cooked) | 20.1 | 2.2 | 17.9 | Higher carb, lower fiber percentage. |
| Sweet Potato (Cooked) | 20.7 | 3.3 | 17.4 | Higher carb, similar fiber content. |
| Parsnip (Raw) | 18 | 4.9 | 13.1 | Comparable net carbs to burdock. |
| Radish (Raw) | 3.4 | 1.6 | 1.8 | Very low carb. |
Burdock Root on a Low-Carb or Keto Diet
Based on the nutritional data, burdock root is not inherently low-carb and requires careful consideration for those on a ketogenic diet. A single large serving could easily consume a significant portion of a daily carb allowance. However, its high fiber content is beneficial for digestive health, which can sometimes be affected by dramatic dietary changes.
For those on low-carb diets, moderation and portion control are key. By limiting the amount used in a meal, it is possible to enjoy the flavor and nutritional benefits without exceeding carb limits. Cooking methods can also be a factor; boiling may reduce some of the fiber content, which could slightly increase the relative impact of the remaining carbs.
Culinary Uses and Preparation
Burdock root is a versatile ingredient, often used in Asian cuisine for its flavor and texture. Here are several popular ways to prepare and enjoy it:
- Stir-fries: Julienne the root and add it to stir-fried dishes with other vegetables and protein for a crunchy texture.
- Roasted: Cut peeled burdock root into rounds, toss with sesame oil, salt, and pepper, then roast at 400°F (200°C) for 20-30 minutes.
- Simmered: Use it in soups and stews, especially Japanese kinpira gobo, which involves simmering with soy sauce, mirin, and sugar.
- Pickled: Burdock can be pickled to create a crunchy, flavorful condiment.
- Tea: Dried, shredded burdock root can be steeped in hot water to make a medicinal tea.
It is important to note that burdock root oxidizes quickly after peeling or cutting. Soaking the prepared pieces in a bowl of acidulated water (with a splash of vinegar) can prevent them from turning brown.
A Quick Look at Burdock Root's Other Health Benefits
Beyond its nutritional profile, burdock root has a long history of use in traditional medicine. Modern research supports some of these applications, highlighting benefits that include:
- Digestive Health: Rich in the prebiotic fiber inulin, it supports the growth of beneficial gut bacteria and can aid in regulating bowel movements.
- Antioxidant Properties: It contains powerful antioxidants that help protect the body's cells from damage caused by free radicals.
- Blood Sugar Regulation: Studies suggest that it may help reduce high blood glucose levels and control blood sugar, though caution is advised for people on diabetes medication.
- Anti-inflammatory Effects: Its compounds have shown anti-inflammatory potential, which could benefit various chronic conditions.
It is always recommended to consult a healthcare provider before using burdock root for medicinal purposes, especially in supplement form, to avoid interactions with existing medications.
Conclusion
In summary, the answer to "is burdock root high in carbs?" is a qualified yes; it contains a moderate amount of carbohydrates, especially when considering the significant fiber content. While not ideal for a strict ketogenic diet, its lower net carb count and numerous health benefits make it a valuable addition to a balanced, whole-food diet in controlled portions. For those seeking a truly low-carb alternative, vegetables like radishes or turnips would be a better choice. However, for adding a nutrient-dense, flavorful root vegetable to your meals, burdock root is an excellent option when consumed in moderation.
For more information on the health benefits of burdock root as a food source, see this article from the Cleveland Clinic: Why Burdock Root Is Better as a Food Than as a Supplement.
Note: The nutritional values can vary slightly depending on whether the root is raw or cooked and the specific preparation method.
