Winter vegetables: How to eat them for maximum health benefits

Winter’s arrival brings welcome warmth in the form of hot soups, chai, and a vibrant array of seasonal vegetables.

January 2, 2025 12:43 IST

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Winter often inspires us to layer up—not just our clothes, but our plates too. (Image Credits: Freepik)

Winter is here, and with it comes the warm embrace of hot soups, steaming mugs of chai, and of course, a whole parade of winter veggies! After months of gourds and squashes, it’s a relief to dive into the vibrant, colourful winter vegetables buffet!

What’s even better? The many benefits these veggies bring along. But as with most good things, moderation is key. How do we enjoy winter’s bounty without neglecting other food groups or going overboard?

“As we layer up in clothes, our plates are also getting layered with winter treats. Gajar ka halwa, sarson da saag, and an endless variety of other delicious foods, all crafted with love (and let’s not forget the sugar and fat). Being from a tropical country where the heat can be intense, winter feels like a cherished guest, and we’re eager to indulge,” Dietician Komal Patel told Financial Express.com. She also the Co-founder at Vyndo – The Energy Snacks. A FIT India Ambassador, Patel is also a certified sports nutritionist and diabetic educator.

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Winter’s arrival brings welcome warmth in the form of hot soups, chai, and a vibrant array of seasonal vegetables. After months of summer squashes, it’s a delight to see colorful winter produce piled high. And these veggies bring plenty of health benefits too. But as with most good things, moderation is key. How do we enjoy winter’s bounty without neglecting other food groups or going overboard?

Winter often inspires us to layer up—not just our clothes, but our plates too. Think gajar ka halwa, sarson da saag, and countless other tempting dishes, often rich in sugar and fat. In a country where the heat can be intense, winter feels like a cherished guest, and we’re eager to indulge. But it’s easy to get carried away, she revealed.

“As one of my clients once said, “It’s winter, I have to have that extra gajak!” It’s a common sentiment. The chilly weather seems to encourage a little extra indulgence. And with the wedding season often coinciding with winter, the temptation is even stronger. Another common winter practice I see is people switching to a soup-only diet before dinner. While soups made with beetroot, carrots, turnips, cabbage, cauliflower, and broccoli offer plenty of nutrients, overdoing them can lead to bloating and discomfort. They are healthy, but moderation is important. Plus, winter vegetables are often cooked with rich ingredients like butter, cream, or cheese, which can quickly increase calorie intake,” she told Financial Express.com.

So, how do we enjoy winter’s delicious offerings without compromising our health? The key is balance. Pair those delicious winter vegetables with whole grains, legumes, and lean proteins. Lentils, beans, and chickpeas are excellent additions to soups and stews, providing much-needed protein for satiety.

It’s important to remember that just because a friend swears by haldi doodh every night doesn’t mean it’s the right choice for everyone. While time-tested remedies like ginger in tea or a sprinkle of black pepper can offer immune support, they aren’t universal solutions.

“As one client explained, ‘Haldi doodh has always been our family’s go-to winter drink since my childhood. It’s how we ‘celebrate’ the season! We even top it with chunks of jaggery. But lately, I’ve noticed I feel bloated and gassy afterward. It just doesn’t seem to suit me’,” Patel revealed.