05Known by many names and dating back several centuries, the Jerusalem artichoke is a food that has many surprises in store. A unique vegetable that can be used both in meals and as an on-the-go energy snack, Jerusalem artichoke has been grown and enjoyed in many different cultures. Not only does it have an interesting history, but thanks to its varied uses, it also has tremendous health benefits! Join us today to find out why you should incorporate this versatile vegetable into your diet.

The nutritional value of Jerusalem artichoke.

Here are the recommended daily intakes of nutrients for 100 g of Jerusalem artichoke:

  • Protein: 2.1g
  • Lipids: 0.1g
  • Carbohydrates: 19.9g
  • Dietary fibre: 3.9g
  • Calcium: 40mg
  • Iron: 1.5mg
  • Vitamin C: 25mg

The health benefits of Jerusalem artichoke.

It can help regulate blood sugar levels.

Jerusalem artichoke is becoming an increasingly popular superfood for its health benefits, especially when it comes to regulating blood sugar. It contains inulin, a type of fiber found naturally in certain foods that can slow the absorption of carbohydrates in the body, helping to regulate and maintain normal blood sugar levels.

More and more research is being conducted on this amazing root vegetable, and its potential to help people with insulin resistance or diabetes is becoming increasingly clear. Eating Jerusalem artichokes regularly can make a noticeable difference to a person’s blood sugar levels and general well-being.

It may contribute to digestive health.

Jerusalem artichoke is packed with minerals and vitamins, making it an excellent choice for providing essential nutrients for a healthy digestive tract. Moreover, thanks to its inulin content, this impressive soluble fiber can now regulate digestion, reduce intestinal inflammation and help maintain a healthy weight.

Studies have found that Jerusalem artichoke may help promote the growth of beneficial bacteria in the intestines, to further support digestive health. Interestingly, Jerusalem artichoke provides prebiotics, which feed the good bacteria living in the gut, which not only influence digestion, but also help modulate immunity and mental well-being.

It is one of the foods rich in potassium.

Jerusalem artichoke contains approximately 430 mg of potassium per 100 g. Importantly, this mineral plays an important role in regulating blood pressure and maintaining muscle health, two aspects that are integral to overall well-being. Many people do not get enough potassium in their diet. Jerusalem artichoke can therefore be a natural and delicious way to increase your intake.

Also, this vegetable has traditionally been used in place of meat in some cultures because it is rich in protein and other powerful minerals; it makes a great option for vegetarians or those looking to reduce their meat intake.

It can boost immune health.

Its high vitamin C content provides a significant amount of this nutrient, which can help boost the production of white blood cells to protect against disease. Additionally, Jerusalem artichoke contains other vitamins and minerals necessary for the proper functioning of an individual’s immune system. These include copper, iron, magnesium, phosphorus and zinc, which work together to support the body’s ability to identify and destroy harmful bacteria. Jerusalem artichoke’s abundance of nutritional value makes it an ideal choice for those looking to boost their defense against disease.

It can be used as a substitute for other flour-based foods.

Jerusalem artichoke is a game-changer by replacing traditional flour-based pasta or bread. Although they are closer to the sunflower family than any kind of potato, Jerusalem artichokes can be used as a healthy alternative to wheat flour.

The starchy roots can be powdered and used like wheat flour in many recipes. Not only is it gluten-free, but it provides an interesting texture and nutty flavor to many dishes. So, when made into pasta, the options are endless! Whether you’re looking for a wheat-free way to enjoy your favorite meal or trying something new and different, Jerusalem artichoke is definitely worth considering as an alternative flour-based food option.

It is low in calories.

Jerusalem artichoke is relatively low in calories compared to other carbohydrate-rich foods, such as pasta or bread. Indeed, 100 g of Jerusalem artichoke contains only about 75 calories. This is partly due to its high dietary fiber content, which can help slow the absorption of carbohydrates and keep blood sugar levels stable. In addition, Jerusalem artichoke is low in fat, which also contributes to its low calorie content. These characteristics, coupled with its low calorie content, make it an excellent choice for anyone looking to control weight or add healthy calories to their diet.

How to choose the right Jerusalem artichoke?

  1. Choose Jerusalem artichokes that are firm and heavy for their weight. They should be without stains or cracks and not be soft to the touch.
  2. Avoid Jerusalem artichokes that have brown or black spots on the skin, as this may indicate that they have been damaged or have started to rot.
  3. Choose medium-sized Jerusalem artichokes rather than very large or very small ones, as they tend to be more tender and flavorful.
  4. If you buy fresh Jerusalem artichokes, check that they are not damp or moldy. If you buy frozen Jerusalem artichokes, check that the package is tightly closed and that there are no signs of thawing.
  5. If you buy canned Jerusalem artichokes, check the expiration date and make sure the jar or can isn’t damaged or bloated.

It is important to note that Jerusalem artichokes can be eaten raw or cooked, depending on individual preference. If you buy raw Jerusalem artichokes and want to store them longer, it is recommended that you store them in a cool, dark place until you are ready to use them. Cooked Jerusalem artichokes can be stored in the refrigerator for a few days or frozen for later use.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.