What Are the Content and Flavor of Jerusalem Artichokes?
The Jerusalem artichoke, also known botanically as Helianthus tuberosus L., serves as a rich source of essential vitamins, minerals, and some amounts of fiber and protein. Colloquially referred to in many countries as the sunchoke or sunroot, despite the name association with "artichokes," these root vegetables are not related to traditional artichoke veggies. Instead, Jerusalem artichokes belong to the sunflower family. Nutrition research indicates that incorporating foods with high vitamin C content, such as bell peppers, broccoli, and Brussels sprouts, into daily meals can significantly enhance systemic immunity. Integrating Jerusalem artichokes into vitamin C-based meals may further maximize iron absorption, as suggested by current research.
With a physical resemblance to knobby ginger roots, Jerusalem artichokes are easily mistaken for ginger. The texture of these artichokes is akin to water chestnuts when consumed raw and resembles white potatoes when cooked. Beyond their delightful flavor, reminiscent of a combination of artichoke and potato, Jerusalem artichokes also impart traces of chestnut-like taste.
Are Allergies or Any Adverse Effects Possible From Jerusalem Artichokes?
While exceedingly rare, potential allergies to inulin, present in Jerusalem artichokes (similar to the inulin fiber found in chicory root), exist. Presently, most global commercial manufacturers categorize inulin as ‘dietary fiber’ on ingredient lists, posing a risk of gastrointestinal distress or digestive discomfort in susceptible individuals due to the associated gassiness.
Furthermore, Jerusalem artichokes, which contain fructan, should be avoided by individuals recommended a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) diet, as it may lead to digestive issues or stress. Those intolerant of fructan should also steer clear of Jerusalem artichokes. Individuals with a history of gastrointestinal tract issues, ulcerations, celiac sensitivity, Crohn's disease, or irritable bowel syndrome (IBS) should consult with their registered nutritionist or allergist to determine the most suitable diet.
What Is the Nutritional Content for Jerusalem Artichoke?
The following nutrition facts are enlisted by the United States Department of Agriculture (USDA) for approximately one cup per 5.291 ounces of Jerusalem artichoke.
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Iron: 0.00017 ounce.
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Copper: 0.000007 ounce.
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Magnesium: 0.00089 ounces.
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Phosphorus: 0.00412 ounces.
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Potassium: 0.0227 ounces.
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Fat: 0 ounce.
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Sodium: 0.00021 ounces.
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Carbohydrates: 0.9206 ounces.
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Fiber: 0.0846 ounces.
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Sugars: 0.5079 ounces.
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Protein: 0.1058 ounces.
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Total Calories: 110 kilocalories.
As evident from the above information, almost 90 percent of the calories in Jerusalem artichokes are derived from essential and healthy complex carbohydrates. A one-cup serving of the artichokes can fulfill up to about 10 percent of daily fiber requirements. The root veggie, much like chicory root, has high amounts of fermentable inulin fiber, a typical characteristic of veggies from the fructan family.
One serving of the artichokes contains 0.4938 ounces of natural sugar, which is not high considering they are listed as Low GI foods with a glycemic index of only 11. This means they can be easily included in diabetic and prediabetic diets, with minimal effects on blood sugar levels. Hence, they can serve as a good substitute for potato dishes, which tend to be more starchy and high in carbs.
There is also zero or negligible fat in a single-cup serving of Jerusalem artichoke, making them suitable for inclusion in low-fat diets or healthy weight loss diet plans suggested by registered dieticians or nutritionists. Over 10 percent of the calories are in the form of protein from this root veggie, notably containing various vitamins and minerals, including iron, copper, magnesium, phosphorus, and potassium, all of which are crucial for body metabolism.
Vitamin C, a variety of vitamin B, calcium, and a few other essential nutrients make this root vegetable a flavorful addition and a good potato substitute on the menu.
What Are the Health Benefits of Jerusalem Artichoke?
The following are the health benefits of Jerusalem artichoke.
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Cancer Preventive: Nutrition research indicates that sesquiterpene lactones and flavones, which exhibit cytotoxic activities against cancer cells, are found in Jerusalem artichokes. Therefore, they can exert an anti-cancer effect.
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Cardioprotective: As these root veggies are a good source of potassium, they are best suited for high-potassium, low-sodium DASH (Dietary Approaches to Stop Hypertension) diets. Regular use can help control blood pressure and prevent the risk of cardiovascular disease by reducing bad cholesterol or LDL (low-density lipid) cholesterol.
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Improves Gut Health: Nutrition research shows that these veggies can stimulate the growth of beneficial bacteria, such as bifidobacterium, thereby maintaining a healthy gut microbiome and aiding in digestion.
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Improves Insulin Sensitivity: The inulin fiber present in the artichokes can help lower fasting blood sugar. Coupled with the fact that it is a low-GI food, it makes it an ideal choice for a diabetic diet.
What Are the Varieties and How to Purchase, Store and Use Jerusalem Artichoke?
There are multiple varieties of Jerusalem artichoke that vary in availability in different parts of the world. Among the common varieties usually encountered are Stampede, Red Fuseau, White Fuseau, and Clearwater. Additional varieties of Jerusalem artichokes include Mammoth, Columbia and Oregon. Different varieties have different colored tubers; while some tubers are white, others can be red. Jerusalem artichokes are most often available during the fall and winter months at farmers' markets and most large grocery or gourmet stores, where they can be found in refrigerated produce sections. Some specialty or organic food stores may have them throughout the year in refrigerated conditions.
When buying fresh Jerusalem artichokes, always choose tubers that don't appear shriveled or have cuts or bruises. Cuts or small holes seen in the artichokes are signs that they are not pest-free. The ideal storage temperature for these root veggies is around 32 degrees Fahrenheit. If stored in the refrigerator, wrap them in a paper towel and then place them in a plastic bag. They can generally last around one or two weeks this way. Freezing isn't an option for Jerusalem artichokes because they can easily start to discolor, and their texture might change as well.
It is best to eat Jerusalem artichokes cooked rather than raw because raw veggies can cause gastric irritation. One can steam, boil, or puree them into a mash or add them to the soups. One of the oldest but not often tried recipes is boiling them in lemon juice to break down the inulin content in them. This makes the artichokes easily digestible. People can try a combination of mashed potatoes and Jerusalem artichokes or easily swap potato recipes for using these low-fat, protein, and vitamin-filled Jerusalem artichoke veggies as a substitute. Pickling is also a good way to ferment and consume them, removing the risk of gaseous effects.
Conclusion
To conclude, Jerusalem artichokes are immensely nutrient-rich and can be part of global health diets, including the DASH diet, low-fat diet, low-GI diet, or other weight-loss diets. They are flavorful substitutes for potatoes in terms of carbs and increased healthy inulin content, providing essential fiber. It is ideal to consult with a healthcare provider or registered nutritionist if there is gastric sensitivity or any gastrointestinal/medical issues, as these vegetables may not be suitable in those cases.
