How to enjoy the health benefits of rhubarb

Popular amongst gardeners for its prolific yield, rhubarb also has much to offer in terms of nutrition. Read on for a better understanding of the health benefits and preparation methods of this tangy treat.

Although rhubarb is generally regarded as a fruit, botanically it is a vegetable. It is available in frozen and canned forms, but most people prefer to cook the fresh stalks themselves.

One cup of fresh diced rhubarb yields:

• a mere 26 calories
• 10 milligrams of vitamin C
• 350 milligrams of potassium
• more than 100 milligrams of calcium; however, rhubarb is not considered a good source of this mineral, since it also contains oxalic acid. Oxalic acid not only blocks the absorption of its calcium, but also that from any other dietary sources. Because it has a high oxalic acid content, large amounts of rhubarb should be avoided by anyone with a tendency to develop oxalate-containing kidney or gall stones

Only the rhubarb stalks are eaten — the leaves are highly poisonous. Because raw rhubarb stalks are stringy in texture and tart in flavour, most people will consume them only when cooked with large amounts of sugar or honey, thus inflating the calorie count. In 250 milligrams (one cup) of cooked sweetened rhubarb there are 280 calories.

Popular ways to prepare rhubarb include: 

• Cooking the stalks with sweet fruits, such as strawberries or apples, to reduce calories from added sugar
• Using as a springtime pie filling
• Making into preserves
• Stewing to make a compote or sauces to complement poultry, other meat dishes and desserts

When cooked and sweetened, rhubarb will turn brownish in colour. It should not be prepared in aluminum or cast iron pots, which will interact with the acid in the vegetable and darken both the pot and the rhubarb.

While rhubarb is a healthy and flavourful addition to your diet, beware of overeating it, as the high oxalate content in rhubarb can build up in those prone to storing it.