I had a phone in the middle of the night from a friend claiming that she and his husband argued about whether an artichoke is a keto-friendly vegetable or not.
In my sleepy voice, I took some time from them and conducted intensive research to save their marriage. Artichoke is considered one of the healthy vegetables on the market.
Zenin also informed me that artichokes are very low on carbohydrates. But that does not conclude that an artichoke is keto-friendly, and there should be other nutritional values on which this decision will vary.
Moreover, the amount of consumption is also dependent on a vegetable being a ketogenic diet. This article will guide you through the keto diet, help you learn facts about artichokes, and know many alternatives to these vegetables.
Is artichoke keto friendly? Time for Zenin, James, and myself to find out.
Table of Contents
Learn Facts About Keto Diet
If you want to stay healthy and burn your stored fat inside the body, there are absolutely no alternatives to the keto diet. So, what does a keto diet do? A keto diet routine lowers the carbohydrate consumption for your daily food.
Physically, the amount is restricted to 20-50 grams per day. What happens when your body goes through the keto diet? When you absorb fewer carbohydrates, your body will lack glucose for aerobic respiration, thus unable to provide the necessary energy for metabolism.
This is where the keto diet shines. Your body will start to look for the stored fat at this stage, and these fats will take part in the respiration process, thus going to the ketosis process.
As you have lowered carbohydrate intake and your body is breaking down fats. A keto diet routine ensures that you consume enough protein and fat to compensate for the constant energy supply.
How does the keto diet benefit you? Breaking stored fat will increase your capability to withstand more physical stress. You will not start panting after a long run, and most importantly, you will begin to lose weight.
The risk of getting affected by diabetes will lower as your body has a low percentage of carbohydrates. The level of insulin circulation and inflammation will decrease.
You will have a greater rate of metabolism with increased brain function. The proper process of the keto diet will lead you to a very fit body with a greater breathing rate.
Medical research suggests that if people perform the keto diet regularly followed by an appropriate amount of exercise, the average lifespan will increase by 10-15 years.
Yes! Your life stands in your own hands!
Artichokes- How Delicious They Really Are?
Artichokes are very popular vegetables around the United States, and they contain a range of recipes that you cook and serve to your families for healthy nutrition.
You can eat artichokes both raw and cooked. The firm texture will give you a bitter taste when eating a raw artichoke. If you cook an artichoke, the surface will soften, and the taste equivalent to boiled potatoes.
If you like many brussels sprouts and asparagus with a nutty flavor, you will enjoy a bowl of artichoke curry.
As it is said earlier, artichokes are the best low-carbohydrate vegetables. There are five prime reasons for its popularity for people who follow low carbohydrate diets. Down goes the description:
• Artichokes offer low calories in every one of their types, and they come with numerous nutritional benefits.
• They also provide a vast amount of dietary fiber. An average-sized 100 grams of artichokes will supply almost 5 grams of fiber.
• Though they do not produce that much fat, artichokes provide a considerable amount of protein which is excellent for enzyme formation inside the body.
• They are a good source of vitamins and minerals. Not to mention, electrolytes like potassium and magnesium can be extracted from the Baby Anzio Artichoke.
• Artichokes are considered to be versatile, meaning that you can easily convert them into any dish you want.
Surprisingly, there are varieties of artichokes that tastes differently, and it will be a crime not to mention their types. Therefore, down goes the 15 types of artichokes you can choose to make your recipe.
- Baby Anzio Artichoke
- Big Heart Artichoke
- Castel Artichoke
- Chianti Artichoke
- Fiesole Artichoke
- Green Globe Artichoke
- Imperial Star Artichoke
- Jerusalem Artichoke
- Lyon Artichoke
- Sangria Artichoke
- Omaha Artichoke
- Carciofo Romanesco Artichoke
- Tempo Artichoke
- Siena Artichoke
- Violetta Artichoke
Nutritional Value In An Artichoke
Is artichoke keto friendly? To answer this question, we need to know the nutritional parameters present in an artichoke. If the parameters coincide with a regular keto diet schedule, a conclusion can be drawn about keto-friendly artichoke.
I have summarized a table to show the different nutritional components present in 100 grams of an artichoke.
| Names | Nutritional Values |
| Calories | 47 Cal |
| Dietary Fat | 0.2 grams |
| Protein | 3.3 grams |
| Carbohydrates | 11 grams |
| Dietary Fiber | 5 grams |
| Sugar | 1 gram |
| Cholesterol | 0 milligrams |
| Sodium | 94 milligrams |
| Potassium | 370 milligrams |
Are Artichokes Keto? Find Out The Mystery
You will notice in the above table that 100 grams of artichoke contain 11 grams of total carbohydrates and only 6 grams of net carbs. As we have already seen in the keto diet routine, the minimum consumption level of carbohydrates is 20-50 grams; you can easily consume 100 grams of artichoke per day.
So, to answer the question, “Is artichoke keto friendly?” They are more than suitable for the keto diet. Apart from that, they also contain numerous compositions of vitamins and minerals, which will protect you from many diseases that will be explained in the later section.
Statistics also prove that many keto dieters experience rapid weight loss after a month of the keto diet. They have all included artichoke in their diet routine, and you can see the results they have gained.
Health Advantages Of Artichokes
As we have learned that artichoke is a keto-friendly vegetable, now it is the prime time to know that they are not just famous for their low carbohydrates. There are several other benefits if a person eats artichoke every day, and it’s my job to keep you informed almost of everything.
Below are some of the health benefits you will end up with if you choose artichoke as your prime vegetable in the diet list.
Source Of Antioxidants
Most green vegetables are a great source of antioxidants, but 100 grams of artichoke surpass them. Artichoke contains a huge amount of vitamin C.
This type of antioxidant helps in the growth of body tissues, muscles, and many other body parts. It is also involved in the proper maintenance of the body function and immune system.
Antioxidants protect you from this kind of health disaster, such as cellular damage. If not taken reasonable care of, a lack of antioxidants can lead to chronic diseases such as cancer.
Prevents Heart Diseases
Artichoke is also a good source of vegetables for people with heart diseases. Research shows that artichokes contain bioactive compounds that help to regulate efficient blood pressure in the veins and arteries.
Artichokes also lower the level of bad cholesterol in the LDL stage, whereas they increase the good cholesterol level in the HDL stage. Heart attacks arise from increased bad cholesterol levels and high blood pressure.
Luckily for you, artichokes take care of both problems. So, people who eat an average amount of artichoke every day tend to have more minor heart-related problems.
Regulates Blood Glucose Levels
If you can afford Jerusalem artichoke, it decreases the level of glucosidase and enhances the enzymes to lower the secretion of glucose in the bloodstream.
Doctors also recommend eating artichoke after it has been boiled for at least 60 minutes. A boiled artichoke decreases blood sugar levels and insulin in under 30-40 minutes.
This is highly recommended for people with diabetes and a healthy option for someone who is about to start the keto diet. Do not get rid of the artichoke leaf as they are proved to contain maximum chemicals for reducing blood sugar in the body.
Artichoke Recipes- Know How To Utilize The Vegetable
The carbohydrate level inside a sufficient amount of artichoke is well defined, and it falls under the rules and regulations of the keto diet. All you need to do is perform beautiful and delicious recipes involving artichokes that might gather the interest of your friends and families and encourage them to eat more artichokes.
Below are some of the best recipes you can carry out using artichokes.
Keto Spinach Artichoke Dip
Keto Roasted Artichokes
Bakes Italian Stuffed Artichokes
Air Fryer Stuffed Baby Artichokes
Italian Marinated Artichoke Salad
All the above recipes are very easy to perform in the kitchen, and it also enhances the taste of this particular vegetable and hence help you start losing weight quickly due to the keto diet.
Healthy Alternatives Of Artichokes For Keto Diet
Now that the conclusion is drawn about artichokes being a ketogenic vegetable, some people might have a problem with the taste. And for this reason, they prefer some other vegetables with the same carbohydrate consumption level and taste a bit more delicious.
Here are some of the best substitutes for an artichoke if someone wants to upgrade their diet list.
Cardone
Brussels Sprouts
Asparagus
Palm Fruits
Sliced Zucchini
Frequently Asked Questions
1. Is there any healthy way to eat artichokes?
Some people like to tear off the leaves of the artichoke to eat only the center portion as it is said that the center part contains most of the carbohydrates and tastes better.
But some of the antioxidants are concentrated in the leaves, so the healthiest way to eat an artichoke is to boil the whole vegetable and mix it with different spices.
2. Does artichoke help in cleaning the liver?
Artichokes consist of two vital antioxidants- cynarin and silymarin. These two combine to work through the cleansing process of the liver. They eliminate any toxins situated in the liver and any other parts of the body, thus keeping one person healthy.
3. What is the maximum consumption level of artichoke for men and women?
The carbohydrate limit for the keto diet is 20-50 grams per day. An average of 100 grams of artichoke contains 11 grams of carbohydrates. But people with a keto diet might lose interest in taste overeating artichokes.
Therefore, men should consume 30-38 grams of artichoke, and women should consume 21-25 grams of artichokes per day.
4. Is it possible to eat an artichoke raw?
Eating raw artichoke is possible, but it is not recommended to eat raw artichoke as the taste is bitter. They provide you with their great taste when boiled, steamed, or braised.
I have mentioned some recipes for artichokes. Make sure to check them thoroughly.
5. What are the side effects of eating too many artichokes?
Artichokes may taste better but overeating anything can have significant side effects. Similarly, eating a lot of artichokes can cause gas, stomach pain, and diarrhea.
6. How long can we store artichokes in the refrigerator?
Artichokes can be stored in the refrigerator for 5 to 7 days if the preservation technique is well-suited. Make sure to keep them in a polybag with a nice room for air circulation.
Final Thoughts
Every similar vegetable like artichoke has the capability to add up to the keto diet list if utilized and consumed in every efficient amount.
The articles provide all the reasons why an artichoke should be a top priority list in the keto diet. Several recipes are mentioned to enjoy artichokes in many ways and encourage your family members to shift their focus to this vegetable.
So, my beloved friends Zenin and James! Is artichoke keto friendly? Yes! Now you guys can stop the argument and get me some peace.
One key thing to consider is that you should always double-check the statistical information provided by anyone. The nutrition values in the table above are collected from USDA Food Database.
Please visit their site and double-check the values before adding artichoke to your keto diet list.
