European plant resembling a thistle, cultivated for its large flower heads

Did you know

The Artichoke is a Vitamin C-antioxidant superfood packed with phytonutrients that protect against cancer [1] [2]. Artichokes contain the phytochemical cynarin, which aids in digestion by stimulating bile production and may also help to increase appetite. Artichokes contain the flavonoid silymarin, which is thought to protect from heart disease by preventing LDL cholesterol from turning into the more harmful oxidative form [3].

#FoodIsThyMedicine

Cholesterol | Circulation | Digestive Health

Weight Loss & Diabetes

An artichoke has a glycemic index ranking of 15, which places it among the very lowest foods on the glycemic index. Scientific evidence shows that the artichoke can help balance blood glucose levels. The phytochemical cynarin present in artichokes can keep the liver from producing too much glucose [4].

Ketogenic Diet

Jerusalem Artichokes have 3.88 net carbs making it a lower carb vegetable that fits the ketogenic diet.

Pantry pointers

  • Choose plump artichoke heavy for size that have heads with tightly closed leaves
  • Check heart for black blemishes by pulling one leaf back
  • White, bronze or blistered appearance does not affect quality during the winter
  • For up to one week refrigerate artichokes in plastic bag
  • To prevent mold growth keep dry

Seasonality

Twelve months a year with peaks in spring and fall.

Sources

[1] Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., … & Barikmo, I. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal9(1), 3.
[2] Wu, X., Beecher, G. R., Holden, J. M., Haytowitz, D. B., Gebhardt, S. E., & Prior, R. L. (2004). Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. Journal of agricultural and food chemistry52(12), 4026-4037.
[3] Grotto, David. 101 Foods That Could Save Your Life: Discover Nuts that Can Help Keep You Thin, Fruits and Vegetables that Fight Cancer, Fats that Reduce Blood Pressure, and Much More (p. 25). Random House Publishing Group. Kindle Edition.
[4] Lizardo, Naya. HEALING FOODS: Practical Guide to the Health Benefits and Medicinal Uses of Food (Kindle Locations 651-655). Unknown. Kindle Edition.
[5] Artichokes.org http://artichokes.org/on-the-menu/the-basics