Choosing the right foods when trying to lose weight can be confusing. What about artichoke, is it good for weight loss or fattening?
Artichoke is one of the more visually unique foods out there. Artichoke is botanically considered to be a thistle, not a vegetable. Although in cooking, and in this article, it is described as a vegetable. This plant is not the most popular food but more and more people are discovering its health benefits.
Like many plant-based foods, many people will benefit in terms of weight loss by eating more artichoke. Find out just how good artichoke is and how you want to consume it for more weight loss.
Micronutrients in artichoke
The first thing to look at is the amount of micronutrients in artichoke.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raw artichoke provides you with approximately (1):
- Vitamin C: 20% of the DV (Daily Value)
- Vitamin K: 18% of the DV
- Folate: 17% of the DV
- Magnesium: 15% of the DV
- Manganese: 13% of the DV
- Copper: 12% of the DV
- Potassium: 11% of the DV
- Phosphorus: 9% of the DV
- Iron: 7% of the DV
- Vitamin B6: 6% of the DV
- Thiamin: 5% of the DV
- Niacin: 5% of the DV
And some other vitamins and minerals in less significant amounts. The amount of other vitamins and minerals in artichoke is good compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals artichoke can help you a nice amount with these goals.
Artichoke also contains certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in artichoke for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Artichoke contains around 5.4 grams of fiber per 100 grams.
That’s a great amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in artichoke you can reduce the time you spend craving for food a great amount.
Does artichoke help you lose weight?
Before knowing whether or not artichoke deserves a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in artichoke.
Artichoke contains 47 calories per 100 grams. 37.8 of these calories come from the carbohydrates (10.5 g per 100 grams of which 5.4 g fiber).
You should be able to fit in a small amount of artichoke in low carb diets like the keto diet.
There are vegetables lower in calories than artichoke but artichoke is still generally very low in calories. Fruits, legumes, meats, and everything in between are often higher in calories than artichoke.
Artichoke is a low-calorie food that can help you feel fuller with its fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more artichoke, is enough to help them lose weight.
If you don’t like artichoke you don’t have to go out of your way to force it into your daily eating habits, artichoke is not a unique weight loss food. There are other foods that are just as good, or even better for weight loss.
If you are gaining weight while eating artichoke, the first place to look at is the rest of your diet and other lifestyle habits. Artichoke is generally not fattening.
Keep in mind that some people are allergic to artichoke. These individuals want to avoid artichoke anyway.
Does artichoke burn belly fat?
Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To burn belly fat you have to lose weight overall.
Since artichoke can help you lose weight in general this food can also help you lose belly fat once your body wants to lose fat in your abdominal area.
How to eat artichoke for weight loss
There is a wide variety of ways to eat artichoke. Some are better than others for weight loss. You can eat artichoke raw but most people like this food a lot more after some preparation and in combination with other foods.
The best way to eat artichoke for weight loss would be boiled on its own or as part of healthy recipes. Here are some examples of healthy recipes you can add artichoke to:
Baking artichoke in the oven or grilling it is also acceptable when it comes to losing weight. In this case you preferably want to use a healthy cooking oil.
Lastly there are also artichoke extract supplements. For now there is not enough evidence to conclude that these would be helpful for weight loss. If you do decide to take them make sure you discuss this with your doctor before doing so to avoid any possible negative side effects.