Jerusalem artichoke is the potato par excellence for diabetics. It is starch-free and low in calories, at the same time it provides a lot of fiber and minerals.
This is what you should know about Jerusalem artichoke.
Jerusalem artichoke is the potato par excellence for diabetics. It is starch-free and low in calories, at the same time it provides a lot of fiber and minerals. The Jerusalem artichoke is a root vegetable that originated in North and Central America. In this country it is also called earth artichoke or earth pear. In the Baden region, the name earth apple is much more common. In the 17th century, the founder of French Canada, Samuel de Champlain, discovered the tuber among the Indian Tupinambá people and brought the vegetable to Europe. Botanically, Jerusalem artichoke belongs to the composite family, more precisely, it is a species of sunflower. The plant grows perennially and can reach a growth height of up to 3 meters. Although the flowers are also yellow, they are much smaller than the sunflower. The shoots die back every year in the fall. In July and August, edible tubers form on the roots, which are not only healthy and tasty, but also very versatile in the kitchen. The tubers also serve as a carbohydrate store for the plant. Because they are harvested from October to March, Jerusalem artichoke is a frost-hardy winter vegetable. Because of this property, it is very popular among connoisseurs. The skin of the tuber has a brownish-purple color, while its flesh has a light creamy color. In spring, the tubers sprout new shoots again. Due to the favorable climate, the plant is cultivated in the European region, especially in the south of France. It owes its name, Erdartischoke, to its artichoke-like taste when raw. A slightly nutty, pleasant taste also makes the tuber so popular. When the flesh of the tuber is cooked, it develops a sweet note. The consistency of Jerusalem artichoke resembles that of a fresh, crunchy carrot. Jerusalem artichoke is becoming more and more popular in domestic cuisine because of its special taste and positive effect on health. And thanks to the healing effect of the ingredients betaine, choline and saponins, the tuber of Jerusalem artichoke is also used in the preparation of homeopathic remedies. In addition, Jerusalem artichoke has great significance for diabetics: the flesh of the tuber contains the starch-like carbohydrate inulin instead of starch.
Importance for health
The Jerusalem artichoke is also known among connoisseurs as the potato for diabetics, because the starch-like inulin is well tolerated by diabetics. The vegetable is also often eaten instead of the potato when dieting because it is very low in calories. Why this is so is very easy to explain: Our digestive system lacks enzymes that can break down inulin. Thus, it cannot be converted into energy. And it is precisely for this reason that it cannot drive up blood sugar. Instead, the inulin enters the small intestine as an indigestible dietary fiber. When liquid is added, the inulin swells and quickly has a satiating effect. Thanks to this property, Jerusalem artichoke is used in homeopathy to produce weight-reducing remedies. In the large intestine, inulin has a prebiotic effect, as it serves as a food source for bifidobacteria. This bacterial strain is extremely important for human health as it fights harmful germs. Pathogens such as yeast fungi thus have no chance to multiply. The prebiotic effect of inulin thus ensures a healthy intestinal flora, which is the prerequisite for a functioning immune system. However, if you have never eaten Jerusalem artichoke before, you should proceed slowly and increase the daily amount step by step. Because inulin can cause severe flatulence if the digestive system has not yet become accustomed to the new carbohydrate.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 73 | Fat content 0 g |
| Cholesterol 0 mg |
Sodium 4 mg |
| Potassium 429 mg | Carbohydrates 17 g |
| Dietary fiber 1.6 g |
Protein 2 g |
Jerusalem artichoke is much lower in calories than potato. Nevertheless, it has a very fast satiating effect, because it is rich in fiber. And not only that: the Jerusalem artichoke is also rich in minerals. The high potassium content has a dehydrating effect and lowers blood pressure.Thus, the plant is considered an effective natural detoxifier. It has also been proven that the winter vegetable contains a lot of iron. This is needed in the human body for blood formation. In addition, Jerusalem artichoke counteracts hair loss and brittle nails because it is rich in calcium and silicic acid. And also in terms of vitamins and vegetable proteins, the Jerusalem artichoke is in no way inferior to the potato. For those who want to switch to a healthy diet or lose a few extra pounds, Jerusalem artichoke is a healthier alternative to potatoes and sweet potatoes.
Intolerances and allergies
Just like other foods and care products from the daisy family, Jerusalem artichoke can also cause allergies or intolerances in individual cases. Often, an intolerance to Jerusalem artichoke manifests itself in skin rashes such as itching, swelling and wheals. Allergic inflammations in the oral cavity or in the gastrointestinal tract are also not uncommon. The latter usually lead to abdominal pain, nausea and diarrhea. In severe cases, the initial symptoms can be life-threatening. Anyone who observes physical changes after eating Jerusalem artichoke should see a doctor as soon as possible. The doctor will diagnose whether there is only an intolerance or a real allergy. If an allergy to one of the ingredients is detected, the vegetable should be consistently avoided.
Shopping and kitchen tips
Winter vegetables are in season from October to May. During this time, the tubers taste best. Since the tubers are hardy, they are available year-round. When storing Jerusalem artichokes, it should be noted that they remain fresh for only a few days in the refrigerator because of their thin skin. Even during transport, the tubers lose freshness, so they should be processed as soon as possible. However, if they need to be stored in the refrigerator for a few more days, it is best to put them in the vegetable drawer unwashed. In this way, they can be stored for about a week. And once they have been peeled, they will turn brownish after a few minutes. As with processing apples, a few drops of lemon juice can help. If growing in your own garden, harvest the tuber just before cooking. Jerusalem artichoke can also be stored in the freezer for a year. However, it must be blanched in boiling salted water before freezing. Brief blanching is also the best way to peel the gnarled tubers. It is then quenched with cold water and skinned. However, if peeling is too inconvenient, the tuber can be eaten unpeeled.
Preparation tips
The preparation possibilities of Jerusalem artichoke are very diverse. The vegetable tastes good raw as well as steamed, baked or fried. If you like the tuber fresh and crunchy, it is best eaten raw in a salad. For this, it is sliced and seasoned with vinegar and oil. Finely pureed, it can be made into a light cream soup or puree. It also makes a good ingredient in a vegetable casserole. When gently boiled or steamed, the nutty flavor is best preserved. The sweet note, on the other hand, only comes to the fore after frying or pureeing. Like potatoes, Jerusalem artichokes can be served as hash browns or mashed with meat and fish. Fried Jerusalem artichoke chips are not only delicious, but are also much healthier and contain far from fewer calories than potato chips.
