What I’m Eating Now » The Jerusalem Artichoke: An apolitical tuber seeking to win the hearts and minds of potato-addicts everywhere
They have multiple digestive health benefits, owing to their high levels of inulin–a form of soluble fiber known as a “prebiotic”.
Inulin is also shown to increase calcium absorption substantially, so you could think about trying them out in a meal containing calcium-rich foods to get more out of your mouthful.
What’s inulin and what’s in it for me?
Most root vegetables–like potatoes–store their energy in the form of starch. What starch basically is is a long chain of glucose (sugar) molecules that human digestive enzymes are able to break apart and use for energy.
Jerusalem artichokes, however, store more of their energy in the form of inulin. Inulin is basically a long chain of fructose (sugar) molecules that human digestive enzymes CANNOT break apart and use for energy. That makes it a fiber instead of a starch, and that’s what’s responsible for the fact that Jerusalem artichokes have such a muted effect on blood sugar levels. Other vegetables that contain significant amounts of inulin include asparagus, garlic and chicory root.
But just because human digestive enzymes can’t digest inulin, that doesn’t mean no one can. Certain friendly bacteria in your colon can–and do–digest it. These bacteria–which include species such as the bifidobacteria (whom you may recognize from your yogurt)–are also known as probiotics. Since inulin serves as food for these probiotics, it promotes their growth and proliferation and is sometimes referred to as a prebiotic. When the bacteria digest inulin, they generate only about half of the energy (calories) as you would from digesting a regular carbohydrate: ~2 calories/gram instead of the typical 4 calories/gram. This helps explain why Jerusalem artichokes contain fewer calories for a comparable serving size of potatoes.
A thriving probiotic community in your colon is a very good thing. The bifidobacteria help prevent the growth of pathogenic (disease-causing) bacteria, help lower blood cholesterol levels, help prevent colon cancer, and produce B vitamins. Inulin also increases calcium absorption in the intestines, which is useful if you’re like one of the millions of Americans who prefer their skeleton hard and intact. Lastly, if you’ve got a problem with constipation, foods rich in inulin have a good track record for helping to get things moving in colon-ville. Scientifically speaking, of course.
You can eat them raw or cooked. Raw, they have that crunchy
jicama/water-chestnut-ish texture and a mild, nutty flavor. Cooked,
their flesh gets nice and creamy and soft and they taste more
artichoke-hearty.
They have multiple digestive health benefits, owing to their high levels of inulin–a form of soluble fiber known as a “prebiotic”.
Inulin is also shown to increase calcium absorption substantially, so you could think about trying them out in a meal containing calcium-rich foods to get more out of your mouthful.
What’s inulin and what’s in it for me?
Most root vegetables–like potatoes–store their energy in the form of starch. What starch basically is is a long chain of glucose (sugar) molecules that human digestive enzymes are able to break apart and use for energy.
Jerusalem artichokes, however, store more of their energy in the form of inulin. Inulin is basically a long chain of fructose (sugar) molecules that human digestive enzymes CANNOT break apart and use for energy. That makes it a fiber instead of a starch, and that’s what’s responsible for the fact that Jerusalem artichokes have such a muted effect on blood sugar levels. Other vegetables that contain significant amounts of inulin include asparagus, garlic and chicory root.
But just because human digestive enzymes can’t digest inulin, that doesn’t mean no one can. Certain friendly bacteria in your colon can–and do–digest it. These bacteria–which include species such as the bifidobacteria (whom you may recognize from your yogurt)–are also known as probiotics. Since inulin serves as food for these probiotics, it promotes their growth and proliferation and is sometimes referred to as a prebiotic. When the bacteria digest inulin, they generate only about half of the energy (calories) as you would from digesting a regular carbohydrate: ~2 calories/gram instead of the typical 4 calories/gram. This helps explain why Jerusalem artichokes contain fewer calories for a comparable serving size of potatoes.
A thriving probiotic community in your colon is a very good thing. The bifidobacteria help prevent the growth of pathogenic (disease-causing) bacteria, help lower blood cholesterol levels, help prevent colon cancer, and produce B vitamins. Inulin also increases calcium absorption in the intestines, which is useful if you’re like one of the millions of Americans who prefer their skeleton hard and intact. Lastly, if you’ve got a problem with constipation, foods rich in inulin have a good track record for helping to get things moving in colon-ville. Scientifically speaking, of course.
