Nowadays, as many people strive to lose weight and maintain a healthy lifestyle, natural ways to support this process are often sought. One often overlooked but very effective ally is the artichoke. Known primarily in Mediterranean cuisine, this vegetable has gained a reputation for its numerous health benefits, including a positive impact on weight loss. Artichokes are not just a vegetable-they are a natural remedy offering a wide range of health benefits. They help improve digestion, detoxify the body, regulate cholesterol levels, and support healthy weight loss. By including artichokes in your diet, you gain not only a tasty dietary supplement but also an effective ally in your journey to better health and physique.
What is an Artichoke?
The artichoke (Latin Cynara scolymus) is a perennial plant originating from the Mediterranean region, cultivated since ancient Egypt and Greece. Also called Cynara scolymus, it is a perennial plant that belongs to the Asteraceae (Compositae) family. There are different vegetables that also belong to this group, like chicory, lettuce, endive, escarole, thistle. This plant can grow up to two meters high, although it just grows one meter and a half on average. What makes the artichoke so unique? It is mainly its exceptional composition.
The head of the artichoke is where the flowers are hidden and it is the edible part of the plant. These heads are covered by layers of leaves, the ones on the outside are harder than those on the inside. Said part is also called “artichoke heart” which is the most valuable part for cooking.
Nutritional Composition of Artichokes
Losing weight is a process that requires not only reducing calorie intake but also improving the overall health of the body. Artichokes contain only about 47 calories per 100 grams, making them an ideal choice for weight loss diets. Each cup, or 170 grams (g), of cooked artichoke contains:
- Calories: 90
- Carbs: 20 g
- Fiber: 10 g
- Protein: 5 g
- Fat: 0.6 g
- Folate: 151 μg
- Copper: 0.216 mg
- Magnesium: 71.4 mg
- Vitamin C: 12.6 mg
- Niacin: 1.88 mg
- Riboflavin: 0.151 mg
- Potassium: 484 mg
- Phosphorus: 124 mg
- Vitamin B6: 0.138 mg
Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants. Exceptionally high in folate and vitamin C, they also supply essential minerals, such as magnesium, phosphorus, and potassium. These delicious thistles come with only 90 calories per cooked cup (170 g) and around 5 g of protein, above average for a plant-based food. Artichokes are also rich in a variety of antioxidants.
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Here's a breakdown of key components:
- Fiber: Improves digestion, helps maintain a feeling of fullness, and regulates blood sugar levels.
- Antioxidants: Cynarin and chlorogenic acid protect cells from damage by free radicals and support liver function. Artichokes contain abundant polyphenols (especially chlorogenic acid and cynarin), flavonoids, and their derivatives, and have thus attracted widespread attention because of their multiple pharmacological functions, including anti-oxidative, hypolipidemic, anti-inflammatory, and anticancer effects.
- Vitamins: Contains vitamins A, C, and K, which contribute to healthy skin, strong bones, and proper immune system function.
- Minerals: Potassium, magnesium, iron, and other minerals support metabolism and water regulation in the body.
How Artichokes Aid Weight Loss
Stimulates Fat Digestion: Artichokes stimulate bile production in the liver, which is crucial for fat digestion. Bile helps break down fats into smaller particles, which the body can easily use as an energy source instead of storing them.
Promotes Satiety: The high content of fiber slows digestion, extending the feeling of fullness after a meal. This reduces the tendency to overeat or consume unhealthy snacks between meals.
Supports Detoxification: The liver is one of the most important organs in the detoxification process. Artichokes support their function, helping to eliminate toxins and waste products from the body.
Low Calorie Count: Artichokes contain only about 47 calories per 100 grams, making them an ideal choice for weight loss diets.
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Regulates Water Balance: Thanks to the content of potassium, artichokes help regulate the body's water balance.
Additional Health Benefits of Artichokes
Reduction of Cholesterol Levels: Cynarin helps reduce "bad" LDL cholesterol and increase "good" HDL cholesterol, thus supporting heart health. A large 2017 review of over 700 people found that supplementing with artichoke leaf extract daily for 5-13 weeks reduced total and LDL (bad) cholesterol. Another review of 14 studies concluded that supplementing with artichoke could significantly reduce levels of triglycerides, total cholesterol, and LDL cholesterol. Research suggests artichoke extract may affect cholesterol in several ways. First, artichokes contain luteolin, an antioxidant which prevents cholesterol formation. Second, artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels.
Boosting Immunity: Vitamins and antioxidants in artichokes help improve resistance to infections.
Healthy Skin and Hair: The detoxifying effects of artichokes contribute to clearer skin and stronger hair.
Improves Blood Pressure: Artichokes are also a good source of potassium, which helps regulate blood pressure.
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Promotes a Healthy Liver: Artichokes also have silymarin. This flavonoid, or plant-based chemical, protects against liver damage.
Lowers Cancer Risk: Polyphenols, a type of antioxidant compound, are plentiful in artichokes. These compounds help your body fight inflammation that can cause cancer.
Artichoke Extract and NAFLD
Non-alcoholic fatty liver disease (NAFLD), a condition characterized by hepatic lipid accumulation in the absence of excess alcohol intake, is the most common form of chronic liver disease worldwide. Artichoke (Cynarascolymus L.), a member of the Asteraceae family, is widely used as a healthy food and popular traditional herbal medicine for hepatoprotection. Artichokes contain abundant polyphenols (especially chlorogenic acid and cynarin), flavonoids, and their derivatives, and have thus attracted widespread attention because of their multiple pharmacological functions, including anti-oxidative, hypolipidemic, anti-inflammatory, and anticancer effects.
A recent clinical study demonstrated that artichoke leaf extract decreased plasma levels of aspartate aminotransaminase (AST) and alanine aminotransferase (ALT) in patients with non-alcoholic steatohepatitis (NASH).
Animal Study on Water Extract of Artichoke (WEA)
A water extract of artichoke (WEA) containing much higher contents of chlorogenic acid and cynarin than a previously reported artichoke ethanol extract was obtained through a novel extraction process. Further, the effects and mechanism of the WEA on NAFLD induced by a high-fat diet (HFD) in rats was investigated.
Male Sprague Dawley (SD) rats were fed a HFD for 8 weeks to induce NAFLD and then treated with WEA at three doses (0.4, 0.8, and 1.6 g/kg body weight, BW) for 8 weeks. The following results were observed in the WEA-treated groups (0.8 and 1.6 g/kg BW) compared with the HFD group:
- Significant reduction in body weight, liver weight, liver triglyceride (TG) and serum levels of TG, total cholesterol, low-density lipoprotein cholesterol, alanine aminotransferase, aspartate aminotransferase, glucose, and insulin.
- A significant decrease in hepatic content of malondialdehyde and glutathione, as well as a significant increase in liver superoxide dismutase activity.
- A marked decrease in the hepatic levels of pro-inflammatory cytokines (TNF-α, IL-1β, and IL-6).
- Histopathology of the livers showed a decrease in steatosis, ballooning, and lobular inflammation.
Ways to Incorporate Artichokes into Your Diet
Artichokes are versatile foods that can be prepared in many ways:
- Cooking: Cooked artichokes make a great side dish or addition to a warm salad.
- Grilling: Grilled artichokes with olive oil and herbs have a unique taste and are perfect for summer dishes.
- Soups and Creams: A smooth artichoke cream is a delicious way to add more vegetables to your diet.
- Juices and Extracts: If you don't have time to prepare them, artichoke juice or dietary supplements with artichoke are a convenient alternative.
Preparing and cooking artichokes is not as intimidating as it seems. They can be steamed, boiled, grilled, roasted, or sautéed. You can also prepare them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor. Steaming is the most popular cooking method and usually takes 20-40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 350°F (177°C). Keep in mind that both the leaves and the heart can be eaten. Once cooked, the outer leaves can be pulled off and dipped in sauce, such as aioli or herb butter. Simply remove the edible flesh from the leaves by pulling them through your teeth. Once the leaves are removed, carefully spoon out the fuzzy substance called the choke until you reach the heart. You can then scoop out the heart to eat alone or atop pizza or salad.
Synergistic Combinations for Enhanced Weight Loss
For maximum benefits in weight loss, artichokes can be combined with other natural helpers. A great partner is green tea, which boosts metabolism and fat burning. Lemon juice enhances the detoxifying effects of artichokes, and ginger contributes to improved digestion.
Alternatives to Artichokes
If you do not like the taste of artichokes, there are other foods with similar effects. Broccoli, spinach, or asparagus can be great alternatives that support your health and weight loss.
Artichoke Extract Supplements
Artichoke extract is often derived from the leaves of the artichoke plant, but it may also include or be derived from the head, whole plant, hearts, and bud. Most of the beneficial activity is believed to come from the phenolic compounds (96 mg of gallic acid equivalent per 100 grams of the raw plant) artichoke contains. Formulation approaches include juices, aqueous extractions, and dried extractions. As an extraction, it may be taken as powder, tablets, or capsules. Standardized extracts tend to mention a drug-to-extract ratio, but there is no clear optimal formulation. Dosage varies by the indication and formulation used. The range of dosages used in human studies spans from 4.33 to 3,000 mg per day.
Dosage
Artichoke leaf extract has most often been used by adults in doses of 320-640 mg by mouth three times daily. Speak with a healthcare provider to find out what dose might be best for a specific condition.
Cycling Artichoke Leaf Supplement
Cycling an artichoke leaf supplement is the best alternative for those who need substances with:
- Choleretic effect (stimulating the bile production)
- Hypocholesterolemia effect (lowering the cholesterol levels)
- Anti-dyspeptic effect (better digestions)
- Carminative effect (get rid of flatulence)
- Spasmolytic effect (control pain produced by intestinal spams)
Studies on Artichoke Extract's Effectiveness
There was a study on 2000 with 143 adults whose cholesterol levels were excessively high. They took 1800mg of artichoke leaf extract for six weeks. In the end, they managed to lower their cholesterol in a 18.5% and their LDL in a 22.9%. Without any doubt, its efficacy is similar to that of some statins.
Potential Side Effects and Precautions
When taken by mouth: Artichoke is commonly consumed in food. It is possibly safe when taken as a medicine for up to 12 weeks. Artichoke can cause side effects such as gas, upset stomach, and diarrhea. Artichoke might also cause allergic reactions.
Special Precautions and Warnings:
- Pregnancy and breast-feeding: There isn't enough reliable information to know if artichoke is safe to use as a medicine when pregnant or breast-feeding. Stay on the safe side and stick to food amounts.
- Bile duct obstruction: Artichoke might worsen this condition. If you have this condition, don't use artichoke before talking with your healthcare provider.
- Allergy to ragweed and related plants: Artichoke may cause an allergic reaction in people who are sensitive to the Asteraceae/Compositae family.
- Gallstones: Artichoke might make gallstones worse by increasing bile flow.
Interactions
Artichoke might change how quickly the liver breaks down some medications, potentially altering their effects and side effects. Artichoke might lower blood sugar levels. Taking artichoke along with diabetes medications might cause blood sugar to drop too low. Monitor your blood sugar closely. Artichoke might lower blood pressure. Taking artichoke along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely.