Artichoke

Globe Artichoke (Cynara cardunculus)

The artichoke — in Hebrew “ארטישוק”, also called “קנרס” — is the unopened flower bud of a plant in the aster (daisy) family. You eat the soft part at the base of the leaves (bracts) and the heart; the fibrous leaves and the “choke” in the center are not eaten. Its flavor is slightly bitter and nutty, and its main nutritional advantage is fairly simple: a lot of fiber relative to the number of calories.

It is important to separate two things that tend to get mixed up: eating artichoke hearts as a vegetable and taking a concentrated extract of artichoke leaves. Most studies on cholesterol and the liver tested extracts at defined doses, not a serving of the vegetable, so the supplement’s effect cannot be attributed to a meal.

Nutrition facts per 100 grams (boiled and drained)

The amounts vary by variety, bud size and cooking method. A medium artichoke provides roughly 60 calories and about 7 grams of fiber, but the part actually eaten depends on how it is trimmed.

Benefits

• High fiber density: almost 6 grams of fiber per 100 grams cooked. Fiber contributes to satiety, normal bowel function and a gentler rise in blood glucose after a meal.
• Fructans and inulin: some of the fiber serves as food for gut bacteria. This is a possible prebiotic effect, but the same fermentation can also cause gas in sensitive people.
• Folate: 100 grams provide more than a fifth of the standard daily value. Folate is essential for cell division and the formation of blood cells.
• Naturally low in fat and sodium: the heart itself is low in fat; most of the calories in restaurant dishes come from oil, butter, cheese or sauce.
• Plant compounds: artichoke contains caffeoylquinic acids, including cynarin, as well as flavonoids. There is antioxidant activity in the lab, but a lab measure is not proof of disease prevention in humans.

What is known about cholesterol and the liver

Meta-analyses of randomized trials found a moderate reduction in LDL and triglycerides following artichoke leaf extract. Small trials in fatty liver have also been published in which liver enzymes improved. These are interesting findings, but the quality of the studies is uneven, the preparations differ from one another, and follow-up was relatively short.

Two practical rules follow:

1. Artichoke does not “detox”. The liver and kidneys clear waste products, and there is no evidence that a serving of the vegetable “cleanses” them.
2. An extract is not a substitute for a statin, medical follow-up or treatment of fatty liver. Anyone considering a supplement should check for interactions and medical suitability.

Downsides and cautions

• Bloating and gas: fructans are a FODMAP. People with irritable bowel syndrome may react even to a small serving, although others tolerate it well.
• Allergy: people allergic to plants in the aster family, such as chamomile, chrysanthemum or ragweed, may also react to artichoke.
• Bile ducts: extracts that stimulate bile secretion are not necessarily suitable for people with bile duct obstruction or gallstones. In that case, consult a professional before using a concentrated supplement.
• Preserved hearts: artichoke in a jar or can may contain a lot of sodium; rinsing with water removes some of it. Artichoke in oil adds calories that vary depending on how well it is drained.

Choosing, preparing and eating

Choose a heavy, firm bud with tightly closed leaves and no soft spots. You can steam it or boil it in water for 25–45 minutes, depending on size, until an outer leaf pulls off easily and a knife slides into the base.

To eat it, pull off a leaf, scrape the soft part at its base with your teeth and discard the fibrous part. Once the leaves are removed, scrape out the “choke” with a teaspoon and eat the heart. Lemon juice, herbs and a little olive oil add flavor without turning the vegetable into an energy-dense dish.

Summary

Artichoke is a low-calorie vegetable that is especially rich in fiber, with a useful amount of folate and magnesium. It is not a “liver cleanse”, and the clinical research on cholesterol and the liver mainly concerns concentrated leaf extract. As a vegetable it is a good addition to a varied diet; if you are sensitive to fructans, start with a small amount.