Artichoke characteristics
- Source of prebiotic fibre
- Rich in antioxidants
- Bitter-sweet flavour
- Helps regulate cholesterol levels
- Stimulates the liver and gallbladder
Nutritional and caloric values of the artichoke
For a medium cooked artichoke of 120g:
- Calories: 64
- Protein: 3.5g
- Carbohydrates: 14,3g
- Lipids: 0.4g
- Fibre: 4.7g
- Glycemic load: Data not available
- Antioxidant power: very high
Artichoke pulp contains a veritable cocktail of vitamins and minerals, giving it a unique profile. These essential micronutrients include:
- Copper
- Vitamin B9 (folate)
- Vitamin K
- Iron
- Magnesium
- Manganese
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- C vitamin
- Calcium
- Phosphorus
- Potassium
- Zinc
The benefits of artichokes
The artichoke is appreciated both for its leaves and its savoury flavour. A high source of fibre and vitamins, it has a strong antioxidant power that would bring many health benefits.
- Treatment of hypercholesterolaemia, lowering blood cholesterol levels
- Prevents chronic diseases
- Rich in antioxidants
- Inulin, a prebiotic sugar
- Artichokes contain inulin, an indigestible sugar from the fructan family. Inulin is classified as a prebiotic, meaning that it is not digested or absorbed by the small intestine, but is fermented by the bacterial flora of the large intestine. Beneficial gut bacteria (e.g. bifidobacteria) can use inulin to grow and play their role in gut health and the immune system more effectively. These bacteria also contribute to the synthesis or absorption of various nutrients.
- An excellent source of fibre
How to choose the right artichoke?
With its flower-like appearance, the artichoke is a refined and sought-after vegetable. In addition to its aesthetic qualities, it has a characteristic taste, slightly bitter-sweet. It can be found on the market in spring and early summer, the ideal time to enjoy it and perfect it in the kitchen.
The leaves (or bracts) of the artichoke should be pale green (except for the purple artichoke), tightly packed and brittle to the touch. If the bracts are open, this is a sign that the artichoke is very ripe, that it is hard and that its interior will be very full. There should be no black spots at the tip or base, which indicate a lack of freshness.
Occasionally there are small artichokes (known as "baby artichokes" or "new artichokes") which are eaten raw with the tail.
How to store artichokes
Refrigerator: a few days in a plastic bag. To keep it longer, sprinkle it with a few drops of water before putting it in the bag, which you should close tightly to keep it moist. Or, if it has a tail, put it in a container partially filled with water and keep it in the fridge. Only wash it when cooking.
Freezer: Peel the artichokes, remove the hay and blanch for 3 minutes in boiling water with lemon. Leave to cool and dry before placing in a freezer bag.
Contraindications and allergies
Although artichokes are excellent for your health, they are contraindicated in certain specific cases. In fact, artichoke is one of the foods that stimulate the production of bile and contains certain sugars that are difficult for people with sensitive intestines to digest.
Cholelithiasis: Artichoke is contraindicated in cases of obstruction of the bile ducts, a condition known medically as cholelithiasis. In fact, it has a so-called cholagogue effect and stimulates the production of bile by the liver. In the case of cholelithiasis, there are difficulties in the elimination and drainage of bile. The consumption of artichokes can therefore aggravate these disorders and worsen the associated symptoms.
Irritable bowel syndrome: artichokes are rich in fibre and so-called fermentable sugars. In some people with sensitive bowels, particularly those with irritable bowel syndrome, artichokes can cause digestive problems. These difficulties are usually manifested by bloating, diarrhoea and severe digestive pain after eating.