Jerusalem artichoke: highly prebiotic winter vegetable

Jerusalem artichoke (Helianthus tuberosus), like calendula or chamomile, belongs to the daisy family. It grows underground like a potato, tastes a bit like an artichoke, looks a lot like ginger, is closely related to the sunflower, and is part of the ancient culinary culture of the indigenous peoples of Central and North America.

the french explorer samuel de champlain found crops on Cape Cod (United States). Thanks to the Jerusalem artichoke (also called Jerusalem artichoke or Canadian Sunflower) and its richness in nutrients, French emigrants survived a famine and sent some of the small tubers back to their former homeland. The Jerusalem artichoke is named after the Brazilian Indian tribe Tupinambá, who had nothing to do with the tuber, but coincided with its “presentation” in Paris in 1613 (the Parisians associated them for their exoticism).

Jerusalem artichoke properties

Jerusalem artichoke contains many different vitamins and minerals that contribute to health, some of which are relevant to meeting the recommended daily allowances. In 100 grams of Jerusalem artichoke are:

0.2 mg of vitamin B1 (14% of the RDA)1.3 mg of vitamin B3 (7% of the RDA)4 mg of vitamin C (7% of the RDA)4 mg of iron (25% of the RDA) 500 mg potassium (25% RDA) 0.1 mg copper (7% RDA)

Jerusalem Artichoke It is made up of 80% water and contains virtually no fat. With its 73 calories and high fiber content, the tuber is ideal for promoting the good state of the intestinal microbiota and as an ingredient in weight-loss diets. 100 grams of Jerusalem artichoke contain:

2 grams of protein 0.4 grams of fat 17 grams of carbohydrates 12 g fiber

This root vegetable contains two soluble dietary fibers, inulin and oligofructose (FOS), which are of great value in many ways. In 100 grams of Jerusalem artichoke there are 16 grams of inulin, a type of fiber that feeds beneficial digestive bacteria. A dose of 8 grams of inulin per day is enough to have a prebiotic effect (favorable for intestinal bacteria).

Inulin and FOS ensure good digestion

Inulin and FOS are mixtures of polysaccharides composed of fructose molecules and have similar nutritional properties. Both are characterized in that the connections between these molecules are not broken in the stomach, they migrate through the small intestine and reach the large intestine intact.

Beneficial intestinal bacteria (especially bifidobacteria) can metabolize both inulin and FOS. The digestive and prebiotic effect can be observed in an increase in weight and the frequency of stools. Therefore, the Jerusalem artichoke It is indicated in case of constipation.

A good state of the microbiota is key to general health, since the risk of digestive infections is reduced, the immune system is regulated, inflammation is reduced and serious diseases such as colon cancer are prevented.

Jerusalem artichoke keeps bones healthy

Jerusalem artichoke’s prebiotic ingredients increase the absorption of certain nutrients. Belgian researchers from the Cargill R&D Center Europe have discovered that inulin and FOS increase calcium absorption and significantly improve its utilization.

100 children participated in the study. The scientists discovered that prebiotic fiber intake increases calcium content and bone density. Therefore, it prevents osteoporosis and is indicated for infant feeding.

A potato for diabetics

Jerusalem artichoke is also known as the “diabetic potato” because it has long been used in traditional medicine to treat the disease, as its consumption does not affect blood sugar levels much.

Canadian researchers from Alberta Children’s Hospital conclude in a study with children and adolescents with diabetes that prebiotic fiber such as Jerusalem artichoke modifies the intestinal flora, inhibits inflammation and leads to better control of blood sugar.

Additionally, regular consumption of Jerusalem artichoke lowers cholesterol and fat levels in the blood and aids in weight loss, further reducing the risk of type 2 diabetes.

How Jerusalem artichoke is prepared

Jerusalem artichoke is not only healthy, but also convincing in culinary terms. As for the taste, opinions differ, it reminds some of chestnuts or parsnips, others of artichokes or asparagus. In terms of consistency, there is a similarity to crispy kohlrabi.

It can be eaten raw or cooked, with or without the skin. It is important wash it thoroughly with cold water and a vegetable brush. Since it has a very thin skin, it is difficult to peel. It is easier to blanch it briefly and put it under cold water to peel it later like a baked potato. So that it does not oxidize (it does quickly) you have to cook it or sprinkle it with lemon.

Jerusalem artichoke recipes

It can be used to make a delicious soup, stew, vegetable stew, or puree. However, its flavor is best manifested when fried. If you prefer a healthy snack, cut it into wafer-thin slices, drizzle them with a little olive oil and pop them in the oven until done (about 20 minutes at 200 degrees). There are no better chips. Do not forget to season it with nutmeg, parsley, thyme, marjoram, chilli, turmeric or mint.