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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Beware: Devalued Veggies Ahead!

I was talking to a client last night and she said, “I love corn but I know it has no nutritional value.” I was thrilled to tell her otherwise! But, I wasn’t surprised. Certain veggies just can’t seem to shake their reputation for flunking Nutrition 101. Here are the four falsehoods I hear the most, along with the facts:

MYTH: Corn has no nutrients.
FACT: Corn is a good source of thiamin, folate, vitamin C, phosphorous, and manganese. One large ear also provides 15% of all the fiber we need daily, and non de-germinated corn counts as a whole grain!

MYTH: Celery is basically just water.
FACT: Celery is indeed high in water but it's rich in vitamin K. It also provides some folate, vitamin C, calcium, and potassium with almost no calories.

MYTH: White potatoes are a waste of calories.
FACT: Potatoes are nutrition powerhouses and proof that some white foods are good for you! They’re high in vitamin C and rich in potassium, copper, vitamin B6 and fiber. For more on why spuds are super, visit my previous post Hot Potato.

MYTH: Carrots are loaded with sugar.
FACT: One cup of raw carrots contains 12 grams of carbohydrate, half of which (just 6 grams) come from naturally occurring sugar. To put that in perspective, one cup of skim milk provides 13 grams of natural sugar. And the good news is experts recommend limiting just added sugars, not those provided by Mother Nature. Also, the beta-carotene in carrots has been linked in research to helping control blood sugar.

Bottom line - never underestimate a veggie!
P.S. Here's a great recipe for Corn and Potato Chowder that includes all four of these fabulous veggies!

Photo courtesy of National Cancer Institute
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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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