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Delicious tuber: Jerusalem artichoke is low in calories and well suited for diabetics
Especially in the winter months, fresh Jerusalem artichokes are often available at weekly markets, organic farms and delicatessens. The root vegetables not only taste delicious, they are also extremely healthy. Mainly because of the ingredient inulin, it can help against obesity. The low-calorie, sweet tuber is also suitable for diabetics.
Well suited for people with diabetes
Jerusalem artichoke is valued in naturopathy for its nutritional properties. The inulin contained in the tuber in particular plays an important role in the treatment of overweight or obesity. This fiber has little effect on blood sugar levels and is good for people with diabetes. From October to May, the fresh Jerusalem artichokes are available at many weekly markets, organic farms and in delicatessens.
Jerusalem artichoke originally comes from North America
In Germany there are currently 24 clearly distinguishable varieties, of which, for example, “Gute Gelbe”, “Bianka”, “Waldspindel” and “Violet de Rennes” are considered good types of food. This is pointed out by the Federal Center for Nutrition (BZfE).
Jerusalem artichoke, originally from North America, came to Europe in the early 17th century. Its botanical name Helianthus tuberosus means "bulbous sunflower", which describes its property to form terminal tubers on underground side shoots.
These tubers, which are frost-hardy to -30 ° Celsius, form shoots up to three meters high with small, sunflower-like, yellow flowers.
The Jerusalem artichoke sprouts are about the size of potatoes and, depending on the variety, rounded to oval, pear, roller or spindle-shaped.
The thin, light beige, brownish or violet skin hides many valuable ingredients: In addition to provitamin A, vitamins from the B group and some vitamin C, as well as minerals, especially potassium and iron, and bioactive phenolic compounds.
Due to the high fiber content, Jerusalem artichoke is very filling. In contrast to potatoes, the tuber does not contain starch, but the fiber inulin.
On the one hand, it has a prebiotic effect, which means that it stimulates the growth or activity of various types of bacteria in the intestine and thus has a positive effect on health.
In addition, inulin has no effect on blood sugar levels, so the tubers are well suited for diabetics. However, inulin does not only have advantages for diabetics.
The soluble fiber is fermented in the large intestine to short-chain fatty acids and therefore has a very low calorific value. Inulin is therefore low in calories and at the same time has a higher sweetness compared to conventional sugar.
The tuber's water content also has a positive effect on the calorie content at around 80 percent.
Versatile to use in the kitchen
The Jerusalem artichoke sprouts can be used in a variety of ways in the kitchen: with or without a shell, raw or cooked, steamed or fried, with or without spices. Depending on the type of preparation, their nutty or artichoke-like taste comes to the fore.
Sliced or grated, for example, they give salads a unique note, for example in combination with lamb's lettuce, salsify or apples. To prevent browning of the white to cream-colored meat, drizzling with lemon juice is recommended.
The nutty aroma unfolds during cooking, and is particularly effective when combined with walnut oil or butter. There are no limits to your imagination when it comes to preparation.
From casserole to bread, a carpaccio made from wafer-thin planed tubers, chips, gratin, puree, rösti to delicious Jerusalem artichoke soup: the root vegetables are convincing as a main course or as a side dish.
And all this with only 54 kilocalories in 100 grams of vegetables. But be careful: due to the thin shell, the tubers dry out relatively quickly and are not durable. They should therefore be processed as quickly as possible after the purchase.
It should also be noted that excessive consumption can lead to gas formation and diarrhea. (ad)