Steamed Artichokes

Artichokes are one of my favorite vegetables, and they are for a reason.

They are rich in fiber, magnesium, potassium, and chromium, as well as vitamin C, folate, and other B vitamins. [1]

All of these nutrients are packed in this humble food that contains only 60 calories!

Artichokes are rich in inulin, a type of soluble fiber that has the ability to stabilize blood glucose and lipid metabolic disorders, so it is super beneficial for people dealing with conditions such as diabetes and obesity. Inulin is a prebiotic, which means it has the ability to stimulate the growth of beneficial bacteria, enhance the gut environment and improves bowel function. [2]

However, artichoke’s main benefit comes from its phytonutrient content.

Artichokes are rich in cynarin, which is able to increase and stimulate bile production — crucial for fat digestion, processing, and elimination. [3] Hormones, cholesterol, essential fatty acids , and fat-soluble vitamins are all fats that need to be properly metabolized and eliminated, in a process that depends on bile. The same is true for toxins. [4]

Artichokes are excluded from the Environmental Working Group Shopper’s Guide to Pesticides, which means it’s neither a model pesticide-free choice nor a major offender. But there’s a twist: artichokes constitute a monocrop, and because they grow in a climate that is hospitable to all kinds of problematic pests and critters, artichokes tend to be heavily sprayed with pesticides. I’d say it is best to buy organic, if possible.