Artichokes, with their unique flavor and impressive nutritional profile, have been enjoyed since ancient times. Records of eating artichokes date back to Ancient Greece and the Roan Empire. Their potential health benefits, stemming from their high fiber content and phytonutrients, make them a valuable addition to a healthy diet. These benefits include preventing serious conditions, such as heart disease and cancer, as well as having positive effects on liver and digestive health. But how do they fit into a ketogenic diet?
Understanding Artichokes
The globe artichoke, scientifically known as Cynara cardunculus var. scolymus, is a popular variety with about 140 different artichoke varieties in existence. The edible portion, often called the "artichoke heart," is the bud of the artichoke flower before it blooms. These artichoke health benefits include having a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes. Artichokes are available in various forms, including fresh, canned, and frozen. In grocery stores you’ll find several types of artichokes available, including fresh artichokes, canned artichoke hearts and frozen artichokes. Nearly 100 percent of the artichokes grown commercially in the United States today are grown in California. An artichoke plant can grow to be six feet in diameter and three to four feet in height. When the plant blooms, it’s no longer edible, and it becomes coarse. Artichokes can be planted in either the spring or fall. Harvest the buds before they develop into full flowers.
Nutritional Profile of Artichokes
Artichokes are packed with essential nutrients. The nutritional value of artichokes is also impressive considering one only provides about 60 calories but over 10 percent of your daily needs of five different essential nutrients. While they do contain carbohydrates, a significant portion comes from dietary fiber. This is technically the part of any plant food that cannot be digested - therefore it must make its way through your digestive system and then out of your body. Fiber can help normalize blood sugar levels, avoiding spikes and dips in insulin that can lead to serious problems for diabetics. In fact, notice that this veggie is considered a high-fiber food, so while it contains 14 grams of carbohydrates, the 10 grams of fiber make the “net carbs” only four grams.
Here's a breakdown of the nutritional content per 100g serving:
- Net Carbs: 5.11g
- Carbohydrates: 10.51g
- Fiber: 5.4g
- Protein: 3.27g
- Fat: 0.15g
- Calories: 47.0kcal
- Vitamin K: 114.8ug
- Vitamin C: 11.7mg
- Potassium: 370.0mg
Artichokes and the Keto Diet
The ketogenic diet is based on maintaining a state of ketosis, where your body burns fat for energy instead of carbohydrates. The typical serving size for artichokes is about 100g, which means consuming a whole artichoke could consume a significant portion of your daily carb allowance. On a standard keto diet, you're typically allowed to consume around 50g of carbs per day. But on a strict keto diet, this number drops to just 20g per day. This stricter version of the diet challenges individuals to meticulously count every carb to maintain a state of ketosis. Artichokes contain 5.11g of net carbs per 100g serving. In the context of a strict keto diet, a full serving would account for over a quarter of your daily carb allowance. Therefore, including artichokes in a strict keto diet would require very careful portion control.
Read also: Health Benefits of Artichoke Extract
Given that the keto diet restricts carbohydrate intake to a minimal level, typically around 20-50 grams per day, careful consideration is needed to determine if artichokes can fit into this dietary approach. The keto diet is a low-carbohydrate, high-fat diet that aims to shift the body into a metabolic state called ketosis. In ketosis, the body primarily relies on fat as its fuel source instead of glucose derived from carbohydrates. By drastically reducing carbohydrate intake and increasing fat consumption, the keto diet forces the body to burn fat for energy, resulting in weight loss.
Are Artichokes Keto-Friendly?
Artichokes can be a part of a keto diet, but they require careful management due to their moderate carb content. While artichokes do contain carbohydrates, they would not be classified as high-carb foods. A half-cup serving of canned artichokes contains approximately 7 grams of carbohydrates. As a matter of fact, when properly prepared, artichokes are one of the most incredible and nutritious keto-friendly veggies there are. There are quite a few reasons why artichokes are so popular with low carb dieters. Artichokes are also surprisingly versatile.
The primary challenge posed by artichokes on a keto diet is their potential to disrupt ketosis if consumed in excess. A whole artichoke, typically around 100g, contains 5.11g of net carbs. The reason for this lies in the way your body processes carbohydrates. Another consideration is an individual's digestive response. Some people may find that consuming too much fiber-rich food like artichokes can cause gastrointestinal discomfort, such as bloating or gas.
Artichoke Hearts on Keto
When considering whether artichoke hearts are keto-friendly, it is important to assess their macronutrient composition. Artichoke hearts are relatively low in carbohydrates, making them a suitable choice for those following a keto diet. One cup of cooked artichoke hearts contains approximately 14 grams of carbohydrates, with a significant portion coming from dietary fiber. As fiber is not fully digested by the body, it is subtracted from the total carbohydrate count, resulting in a lower net carbohydrate content.
Canned Artichokes on Keto
Artichokes, including canned ones, can be incorporated into a keto diet in moderate amounts. This is because a half-cup serving of canned artichokes has around 7 grams of carbohydrates, but around 4 grams of these are dietary fiber, which are subtracted on a keto diet to give you net carbs, resulting in 3 grams of net carbs per serving. Yes, canned artichokes are quite high in fiber. No, artichokes, whether canned or fresh, are free from cholesterol. Yes, canned artichokes are a good source of potassium. Canned artichokes contain a moderate amount of iron. For a cup (168 g) of drained, canned artichokes, there is about 2.4 mg of iron. Yes, canned artichokes are generally low in oxalate. Oxalate content in foods can vary, but as a leafy green, artichokes tend to have a lower than average amount of food oxalate. No, artichokes (including canned artichokes) are not high in histamine. No, artichokes are low in purines. Various sources list artichokes as containing about 40-60 milligrams of purines per 100-gram serving, which classifies them as low purine foods. Yes, canned artichokes are high in Vitamin K. A half-cup serving contains about 21 micrograms of Vitamin K, which is about 26% of the recommended daily value of 80 micrograms for adults. Yes, canned artichokes are considered paleo. The paleo diet encourages consumption of fresh fruits and vegetables, lean meats, nuts, and seeds, which includes artichokes. Yes, canned artichokes are vegan. They are plant-derived and do not contain any animal product or by-product. Yes, canned artichokes are vegetarian. Similar to veganism, this plant-derived food item is suitable for people following a vegetarian diet because it does not contain meat. Yes, artichokes in their natural form are gluten free. However, canned artichokes might be processed or preserved in a solution that may contain gluten. It's best to check the label for any added ingredients that might contain gluten. As a plant based food, canned artichokes are inherently kosher by nature. However, it's important to note that the kosher status can be affected by the canning process, if it involves non-kosher equipment or additives. Similar to kosher guidelines, artichokes by themselves as a plant food are halal. However, it's necessary to ensure that no haram (prohibited in Islam) substances or cross-contact with haram foods occurred during the canning process. Yes, canned artichokes can be relatively high in sodium. A half-cup serving of canned artichokes can contain around 390 mg of sodium. The American Heart Association recommends no more than 2,300 mg of sodium per day, and an ideal limit of no more than 1,500 mg per day for most adults. Canned food items, like artichokes, often have added salt to extend their shelf life, hence the higher sodium content.
Read also: Spinach Artichoke Dip Keto Guide
Health Benefits of Artichokes
Beyond the carb count, artichokes offer nutritional benefits such as dietary fiber, antioxidants, and vitamins. Like most healthy green foods, artichokes are also a great source of essential vitamins and minerals, including disease-fighting antioxidants like vitamin C. Artichokes aren’t just great because they’re a tasty low carb veggie. They also provide you with some rather impressive health benefits as well.
- Antioxidant Powerhouse: Artichokes are packed with a number of vital antioxidants and phytonutrients, such as quercetin, rutin, gallic acid and cynarin. As with most green veggies, artichokes are a great source of antioxidants, especially vitamin C. Diets high in antioxidants may help ward off various types of cancer, since antioxidants are exactly what our bodies require in order to combat free radicals and slow the onset on diseases that are often seen in aging populations. Make sure your diet includes plenty of antioxidant sources in order to help protect against harmful cellular damage caused by exposure to free radicals (both dietary and environmental). If left unaddressed, these harmful free radicals can contribute to chronic diseases or even cancer.
- Heart Health: Consuming artichokes and artichoke extract has been correlated with reductions in unhealthy cholesterol levels, high blood pressure and metabolic syndrome. Artichokes are also quite a heart healthy food option. People with higher levels of cholesterol are more at risk for developing heart disease and experiencing cardiac arrest or stroke. Research shows that the lipidic- and glycemic-reducing action of artichokes also help them prevent coronary heart disease and metabolic disorders. Studies have found that bioactive compounds in artichokes can help to regulate blood pressure, lower LDL cholesterol levels, and increase HDL cholesterol levels. Artichoke extract and juice have also been shown to fight high blood pressure/hypertension.
- Digestive Health: Because of their ability to boost the production of digestive bile and to detox the body, artichokes are included on the GAPS diet plan protocol, which is a diet that was specifically created to nourish the digestive tract and restore proper gut health. Why are artichokes good for your liver? Artichokes may even be able to help liver cells regenerate. Another substance in artichoke nutrition called cynarin has also been shown to positively stimulate the production of bile, which is produced by the liver and ultimately responsible for enabling digestion and helping with the absorption of nutrients. Fiber keeps the digestive system running smoothly and relieves conditions like constipation and diarrhea.
- Weight Management: Studies have shown that consuming plenty of soluble fiber, like the kind found in artichoke nutrition, is a great way to keep off dangerous visceral fat - the kind that accumulates around your organs and can lead to various diseases. Artichokes nutrition may help with weight loss because it has the ability to swell and expand in your stomach and intestines, soaking up fluid and giving you the feeling of being full. Is eating artichokes good for losing weight?
- Blood Sugar Control: The high amount of fiber found in artichoke nutrition means artichokes can help normalize blood sugar levels. There’s a growing amount of evidence that both artichokes and artichoke leaf extract have a beneficial effect on blood sugar levels.
- Rich in Vitamins and Minerals: Furthermore, artichoke hearts are a good source of vitamins and minerals, including vitamin C, folate, and potassium. They also contain antioxidants that can support immune function and contribute to overall health while on the keto diet. Not eating enough foods that contain vitamins like vitamin C and E, plus other nutrients, often results in low collagen production and other skin-related conditions that age the skin prematurely.
Incorporating Artichokes into Your Keto Diet
The key to enjoying artichokes on a keto diet is portion control. Pair a small serving of artichokes with high-fat, low-carb foods like avocados, olive oil, or cheese. Use as a Flavor Enhancer: Artichokes can be an excellent way to add flavor and variety to your meals without going over your carb limit. Incorporate into Keto Recipes: There are several keto-friendly recipes that use artichokes. Watch Your Portions: Remember, the key to including artichokes in your keto diet is to keep an eye on your serving size.
Here are some tips for including artichokes in a keto-friendly way:
- Pair with High-Fat Foods: The key to enjoying artichokes on a keto diet is portion control. Pair a small serving of artichokes with high-fat, low-carb foods like avocados, olive oil, or cheese.
- Use as a Flavor Enhancer: Artichokes can be an excellent way to add flavor and variety to your meals without going over your carb limit.
- Incorporate into Keto Recipes: There are several keto-friendly recipes that use artichokes.
- Watch Your Portions: Remember, the key to including artichokes in your keto diet is to keep an eye on your serving size.
Keto-Friendly Alternatives
If you're looking for alternatives to artichokes on a keto diet, consider these options:
- Avocados: A favorite among keto dieters, avocados are low in carbs but high in healthy fats.
- Spinach: Spinach is a low-carb vegetable that can be used in many of the same recipes as artichokes.
- Broccoli: Another low-carb vegetable, broccoli can be used as a substitute for artichokes in many dishes.
- Asparagus: Asparagus is yet another low-carb alternative to artichokes. It's versatile and can be roasted, grilled, or steamed, much like artichokes.
Cooking and Preparing Artichokes
People describe artichokes’ taste as light, crunchy, nutty and not bitter, unlike some green vegetables. Artichokes can be steamed, boiled and baked. Start by rinsing the artichoke well under cold water. Cut an inch off the top of the artichoke and trim the stem. This will allow you to season the entire artichoke. If you want to know how to cook artichokes fast, steaming is a good option. You can even add a clove of garlic and some lemon into the steamer to add flavor. Pull apart the pedals and season well with heart-healthy olive oil and spices. Be careful of under- or over-cooking artichokes. Start by pulling off a petal from the cooked inside part of the artichoke. Once you consume all of the petals, remove the fuzzy layer that’s covering the heart of the artichoke. Artichokes can be served as an appetizer or a side dish, while stuffed artichokes can even be a delicious plant-based meal. Roasted artichoke hearts with potatoes.
Read also: Artichoke Chicken Ideas
Potential Side Effects
It’s a misconception that artichokes are poisonous or dangerous to eat. For a small percentage of people, artichokes can cause some side effects, such as intestinal gas and allergic reactions. Artichokes may cause an allergic reaction in people who are sensitive to the Asteraceae/Compositae families of plants. There’s also concern that artichokes could possibly worsen bile duct obstruction by increasing bile flow, which is the liquid naturally released by the liver. Artichokes can be eaten raw but may be hard to digest, so they are typically cooked.