Magic foods for better blood sugar: Jerusalem artichokes

Jerusalem artichokes may help improve the health of your colon. The fructans they contain act as prebiotics, meaning that they provide fodder for beneficial bacteria in the intestinal tract.

• Fructans help increase the amount of water and bacteria in the stool, helping to relieve constipation.
• Looking to boost your heart health? Jerusalem artichokes can help there, too. The same indigestible carbs that help smooth out blood sugar and relieve constipation may signal the liver to produce fewer triglycerides and fatty acids that can clog your arteries.
• This magic food, also known as the sun-choke, is unusual in more ways than one. Not only does it have no connection with Jerusalem or artichokes (it's actually related to the sunflower), it looks more like a small gnarly potato than an artichoke, and it grows underground.
• However, the similarity with potatoes ends there. Decidedly unlike potatoes, Jerusalem artichokes (which are crunchy and slightly sweet) have an amazingly beneficial effect on your blood sugar. That's because the starches they contain, called fructans (specifically types of fructans called inulin and oligofructose), aren't readily digested the way typical carbs are.
• In fact, they're barely digested at all. Because these starches can't be broken down by enzymes in the small intestine, they travel to the large intestine (colon), where they are digested by intestinal bacteria and eventually excreted.
• In the end, they supply less than 40 percent as many calories as regular carbohydrates.
• Along with being a low-glycemic load (GL) food, Jerusalem artichokes may have another advantage. Foods that contain inulin, as 'chokes do, may help smooth out blood sugar and insulin levels after a meal.
• Preliminary studies are investigating whether higher doses of inulin may also increase fullness and help cut calorie intake.

Jerusalem artichokes are in season between about October and April, although some stores carry them year-round.

• Look for firm 'chokes with a smooth, unblemished surface, and avoid those that feel soft, look dried out or have sprouts.
• Scrub them well with a vegetable brush to get rid of grit and dirt (remember, they grow underground).
• Peeling is optional.
• You can drizzle on a little lemon juice or vinegar to help retain their white colour.
• A note of caution:  start with small servings; inulin can cause flatulence.

One serving (125 grams or one half cup) contains only 57 calories and few blood sugar–raising carbs. Here are a few ways you can use this Magic food:

• Boil and mash a Jerusalem artichoke just like a potato, or if you prefer, add to regular mashed potatoes to decrease the GL.
• Toss thin raw slices into salads.
• Slice a 'choke and use in place of water chestnuts in stir-fries.
• Steam cubes or slices on the stove or in the microwave, then drizzle with olive oil and lemon juice.
• Grate into a vegetable slaw.
• Slice and serve a sunchoke with dip, along with other crudités.
• Use grated in potato pancake recipes instead of grated potatoes.
• Use as a thickener in soups instead of pureed potatoes

Although Jerusalem artichokes are often overlooked by most people, their health benefits and sweet taste make them a great addition to many of your regular dishes. Get creative with your recipes and see if you can integrate this super-food into your diet.