Carbs in Artichokes

Health Benefits, Glycemic Load, and Low-Carb Recipes

Whole raw organic artichokes
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Did you know that artichokes are the flower bud of a member of the thistle family?

How to Prepare and Eat Artichokes

Many of us enjoy artichoke hearts, as we can conveniently buy them in jars or cans. Watch out for the frozen ones as they often are packaged with breadcrumbs. I find people are often intimidated by the whole artichokes, but actually, they are easy to prepare and fun to eat.

Nestle the artichokes upside down in a pot with a couple of inches of water.

Cover the pot so that they can steam until you can easily remove an outer leaf. This takes 35 minutes or so for medium artichokes, and 45-50 minutes for large ones. Some people trim the tips of the leaves, but I don't bother. Serve with mayonnaise, or this lemony garlicky butter sauce. Pluck a leaf, dip, and scrape the edible part with your teeth. When you get to the center, remove the choke with a spoon and dip the rest. The stem is not only edible but yummy (particularly the center).

Carbohydrate and Fiber Counts for Artichokes

  • ½ cup of artichoke hearts (about 3 oz without liquid): 3 grams of effective (net) carbohydrate plus 7 grams of fiber and 45 calories
  • 1 medium cooked artichoke (128 grams drained): 6 grams of effective (net) carbohydrate plus 7 grams of fiber and 60 calories
  • 1 large cooked artichoke (162 grams drained): 9 grams of effective (net) carbohydrate plus 8 grams of fiber and 76 calories

    Glycemic Index for Artichokes

    As with most non-starchy vegetables, there is no scientific study of the glycemic index of artichokes.

    More Information about the Glycemic Index

    Estimated Glycemic Load of Artichokes

    • ½ cup of artichoke hearts: 2
    • 1 medium artichoke (120 grams): 3

    • 1 large artichoke (160 grams): 4

      More Information About the Glycemic Load

      Health Benefits of Artichokes

      Artichokes are an excellent source of fiber (much of which is soluble fiber), vitamin K and folate, a very good source of vitamin C and magnesium, and a good source of manganese and potassium. Artichokes are an excellent source of many phytonutrients, including antioxidants which may help protect our cells from damage.  It is also believed that some of the phytonutrients, especially luteolin, may be helpful in lowering cholesterol.

      Low-Carb Artichoke Recipes

      More Carb Profiles:

       

      Sources:

      Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

      United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007". November 2007

      USDA National Nutrient Database for Standard Reference, Release 28.

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