Various crops of fresh lettuce

Let’s talk about health. No, I’m not your doctor, and no, I’m not about to make you feel guilty that you didn’t exercise yesterday. I, too, may or may not have exercised yesterday. As a food gardener, I am interested in what I eat and how it impacts my health. Since I can’t very well grow a chocolate bar in my garden, that topic is a bit more limited to vegetables that grow above ground and those that grow below ground.

To be clear, vegetables are good for you. Whether it’s kale or carrots or peas or potatoes, any vegetable has more health benefits than most anything you can get from the drive-thru. But when you want to get into the details, dig down into the carbs (sugar) and starches and fibers and vitamins, vegetables grown above ground may be more suitable for some diets and health regimens.

The health benefits of vegetables grown above ground

So why do health nuts love vegetables grown above ground? Like most foods, vegetables have varying degrees of nutritional value. As an example, kale is a “superfood” for a reason (and no, as cool as it would be, it didn’t get that moniker because Superman eats it). It’s loaded with vitamins A, K, and B6. It contains more vitamin C than an orange. It’s low-calorie, low in carbohydrates, and high in fiber. In addition to kale, other leafy greens like collard greens, Swiss chard, and mustard greens also pack a powerful nutritional punch while being low in calories and carbs.

In fact, many of the vegetables grown above ground are low in carbohydrates, making them ideal for keto and other low-carb, paleo, and whole food based diets. Raw spinach only has about 1 gram of carbohydrates per cup according to the USDA, and it’s a great source of iron, calcium, and vitamin K. Spinach is also rich in antioxidants like quercetin and kaempferol which may have anti-inflammatory and anti-cancer properties. Broccoli, (around 5g per cup), may help reduce osteoarthritis, lower blood sugar, and help prevent cancer. The sulforaphane in broccoli has also been studied for its potential to improve heart health and reduce the risk of certain neurodegenerative diseases.

It’s not just greens, either. Cauliflower (5g carbs per cup) is high in fiber and antioxidants and you can make a mean pizza crust with it. Cauliflower also contains unique compounds called glucosinolates which may have anti-cancer effects. Red bell peppers are low in carbs (6g per cup) and provide a bevy of B vitamins, as well as vitamins A, C, E, and K. You’ll also get a nice amount of minerals like iron, magnesium, phosphorus, manganese, and potassium. The phytochemicals in red peppers, like capsanthin and violaxanthin, act as antioxidants in the body.

You can also go purple with nutritionally dense eggplant. Like many other vegetables grown above ground, it’s low in carbohydrates (5g per cup) and loaded with antioxidants. Eggplant is also rich in minerals like calcium, phosphorus, and potassium; it’s high in fiber; and it’s loaded with polyphenols, which may help reduce the risk of cancer. There’s also some evidence that the anthocyanins in eggplant may improve cognitive function. (Note to self – plan for more eggplant in the garden next season!) Other purple and blue-colored veggies like purple cabbage and purple potatoes also tend to be rich in these brain-boosting anthocyanin compounds.)

For patient gardeners, asparagus is another vegetable that tastes great, is jam-packed with health benefits, and is low carb (0.6g per spear). I enjoy asparagus because it’s one of the first vegetables ready for harvest in the spring. It’s the vegetable that tells me winter is over. The only “problem” with asparagus is that you can’t harvest it until the second year. That said, it has loads of folate and plenty of vitamins, it’s rich in Omega-3 and Omega-6 fatty acids, and it provides minerals like iron, copper, and manganese. Asparagus also contains a unique type of fiber called inulin which acts as a prebiotic to feed the healthy bacteria in the gut.

Other delicious above-ground veggies with impressive nutritional stats include zucchini, green beans, celery, okra, and all types of squash. Tomatoes, which are technically a fruit but often grouped with veggies, are also a powerhouse low-carb food loaded with the antioxidant lycopene. Most herbs, while not usually considered vegetables, also offer potent health benefits. Parsley is rich in vitamin K, mint contains anti-inflammatory rosmarinic acid, and sage may boost brain function, just to name a few.

Does this mean root or “below ground” vegetables are bad for you?

Not at all. Radishes are actually one of the very few “below ground” vegetables low in carbs (4g per cup). They contain unique sulfur compounds that may help protect against certain cancers. Sweet potatoes and carrots are good sources of vitamin A, which is crucial for eye health, immune function, and proper development. Beets are loaded with folate and manganese. Most root vegetables are high in antioxidants, as well as fiber, vitamins, and minerals.

The “problem” with root vegetables is that they tend to be exceptionally high in carbohydrates and because eating carbs makes us want more carbs, we tend to over-consume them, which spikes our blood sugar, which leads to inflammation and the list goes on—but I’m sure your doctor can guide you on that with better advice than I can! However, if you practice portion control and balance them with lower carb vegetables and other whole foods, root veggies absolutely can be part of a healthy diet. Many are also delicious when roasted, which brings out their natural sweetness without adding extra sugar.

As with many things in life, good and bad is relative, and balance is important. A healthy, varied diet should ideally include vegetables of all different types and colors, both from above and below the ground. Each offers unique benefits. But if you’re looking to optimize your vegetable intake for a lower carbohydrate approach to eating, it might be wise to tip the scales in favor of the veggies that grow above ground. Consider allotting more garden space to leafy greens, crucifers, and other non-starchy vegetable crops.

Of course, what you choose to grow and eat from your garden is a highly personal decision that depends on your health status, goals, and taste preferences. The most nutritious vegetable is ultimately the one you will consistently enjoy eating! Experiment with different preparation methods and seasonings to keep your meals flavorful and your body nourished with a rainbow of produce.

What’s your opinion on above-ground vs. below-ground vegetables? Do you find that one or the other impacts your health more? What are your favorite ways to prepare veggies from your garden to maximize their health potential and flavor? I’d love to read your thoughts and swap recipe ideas in the comments section.