Don't Toss Them: 25 'Bad' Vegetables That Are Actually Kidney Superstars

Lau Racciatti

23. Jicama (Yam Bean) — The Inulin and Low-Glycemic Tubers

Mexican jicama and cucumber slices with chili powder and lime, served with sauces. Photo Credit: Pexels @Jonathan Reynaga

Jicama, the crunchy, brown-skinned root vegetable, is a hidden gem for kidney health. Unlike typical starches, its carbohydrate content is primarily inulin, a prebiotic fiber. This high-fiber, low-glycemic profile means Jicama doesn't cause the rapid blood sugar spikes that damage kidney blood vessels over time. For those managing diabetes (a major kidney risk factor), this makes Jicama an ideal snack. Enjoy it peeled and raw in salads or sliced as a substitute for chips, providing hydration, crunch, and metabolic stability.

24. Green Grapes — The Fluid Balance and Resveratrol Duo

Lush green grapes growing on a sunlit vineyard, perfect for wine production. Photo Credit: Pexels @picjumbo.com

Green grapes are a refreshing way to support renal function through fluid balance and antioxidant protection. They are high in water, which aids hydration and urine flow, and contain resveratrol, a potent antioxidant. Resveratrol has been studied for its protective effects on the cardiovascular system, which directly benefits the kidneys' tiny filtering units (nephrons). Eating fresh green grapes or using 100% white grape juice provides easily digestible sugars, hydration, and cellular defense—a simple, delicious treat for sustained renal vitality.

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23. Jicama (Yam Bean) — The Inulin and Low-Glycemic Tubers

24. Green Grapes — The Fluid Balance and Resveratrol Duo

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