Artichokes aren’t exactly the most inviting vegetable out there. But if you take the time to figure them out (and get past the layers of inedible leaves), the nutrients found in artichokes provide all kinds of gut- and heart-healthy benefits.
We usually think of artichokes when they’re in a heavy dip, served with a buttery sauce or stuffed with breadcrumbs. While those classic dishes are delicious, they’re not always the healthiest options.
And there are other ways to use artichokes that take better advantage of all the nutrients they have to offer, dietitians tell TODAY.com. These fiber- and protein-packed vegetables may take some extra preparation up front, but they’ll reward you for the effort.
Artichoke nutrition facts
One cooked medium artichoke has:
- 64 calories
- 3.5 grams protein
- 0.5 grams fat
- 14 grams carbohydrates
- 7 grams fiber
- 107 micrograms folate
You’ll find similar nutritional benefits in canned or marinated artichoke hearts. However, the liquid or oil they’re stored in may add extra calories, sodium and fat.
Artichoke benefits
“People are so intimidated by (artichokes),” Caroline Susie, registered dietitian in Dallas and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com. But, if you put in a little effort, artichokes are “a wonderful source of fiber,” Susie says, which aids in digestive health and can help manage cholesterol and blood sugar levels.
In particular, artichokes contain a type of fiber called inulin, which can relieve constipation and act as a prebiotic, meaning it helps feed the healthy bacteria in the gut, Susie explains. “That’s another win for artichokes: They’re a healthy choice for your gut,” Susie says.
These veggies also provide a surprising amount of plant-based protein, she adds, which helps keep you feeling full and satisfied.
Although we may not think of artichokes as “having a lot of edible parts,” New York-based registered dietitian Theresa Gentile tells TODAY.com that they also contain…
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