Benefits, harms, calorie content of Jerusalem artichoke per 100 grams

What it is?

Jerusalem artichoke is a tuberous plant, which is known as “earthen pear” . It is a representative of the Sunflower genus and belongs to the Asteraceae family. Syrup is prepared from this root - a drink that is rich in vitamins, micro- and macroelements. It does not contain sugar, only inulin, which gives all dishes and the drink itself a sweetish taste. It is not harmful to diabetics and also helps with various diseases and weight loss.

Important!

Jerusalem artichoke syrup is an almost universal remedy that can be used to benefit the body and improve health.

Properties of Jerusalem artichoke syrup

How much does Jerusalem artichoke syrup cost (average price for 1 jar)?

Moscow and Moscow region.

250 rub.

It happens that a person is faced with a really vital question about how to replace regular refined sugar in his diet? In such cases, doctors and nutritionists who compose a dietary or therapeutic diet for a person come to the aid of Jerusalem artichoke syrup. The product is distinguished not only by its bright orange color, but also by its vitamin and mineral composition. Jerusalem artichoke syrup is made from the tubers of the plant of the same name, which residents of our latitudes more often call “earthen pear”.

In addition, tuberous sunflower (lat. Heliаnthus tuberosus) or Jerusalem artichoke is considered a plant species from the Asteraceae family, which is also referred to as the “Jerusalem artichoke.” On an industrial scale, Jerusalem artichoke is cultivated as a fodder plant, and the tubers are also used in cooking. It is worth noting that in terms of nutritional value, Jerusalem artichoke fruits exceed those of most vegetables. The chemical composition of Jerusalem artichoke tubers resembles the composition of ordinary potatoes.

Jerusalem artichoke syrup is a derivative product made from the pulp of the Jerusalem artichoke fruit. Manufacturers of Jerusalem artichoke syrup claim that the product can be used as an energy tonic, i.e. a biologically active drink that has a number of beneficial properties. For example, Jerusalem artichoke syrup contains the so-called inulin complex, which includes natural polysaccharides fructose, mannose, glucose, as well as dextrose.

In addition, the benefits of Jerusalem artichoke syrup lie in the content of amino acids (lysine, leucine, threonine) that are essential for human life (lysine, leucine, threonine). It is worth noting that Jerusalem artichoke syrup saturates the human body with useful minerals, as well as macro- and microelements. for example, silicon, potassium, iron, calcium, phosphorus and magnesium. As a rule, Jerusalem artichoke syrup is used as a sugar substitute.

However, the product can be used as a natural vitamin remedy. Jerusalem artichoke syrup contains B vitamins, as well as C, as well as organic acids such as fumaric, malic, succinic and citric. Jerusalem artichoke syrup is especially important for people suffering from diabetes. The product can replace sugar in the food of patients and thereby protect the human diet. Nutritionists and doctors recommend taking Jerusalem artichoke syrup as a preventive measure.

It is believed that Jerusalem artichoke syrup increases performance, as well as vitality, and the product also improves a person’s overall well-being. As a result of recent scientific research, it has been found that Jerusalem artichoke syrup is indispensable for people whose work involves mental activity or daily heavy physical activity.

Jerusalem artichoke syrup can not only become a safe and natural alternative to sugar, the product can provide the human body with the necessary amount of vitamins and various beneficial compounds of natural origin. Some researchers call Jerusalem artichoke syrup a “product of the 21st century” for its unique beneficial properties.

Comparison with agave drink

Calorie content of Jerusalem artichoke syrup per 100 grams

The calorie content of Jerusalem artichoke syrup per 100 grams is high and amounts to 267 kcal. In a 100 gram serving of the product:

• 0 g protein;
• 0 g fat;
• 69.5 g carbohydrates.

Read: Calorie content of boiled soybeans

This syrup tastes very similar to flower honey. When preparing the product, no fructose or sugar is used. The syrup is rich in vitamins B, C, PP, minerals magnesium, potassium, and iron.

With regular use in small quantities of this syrup, immunity improves, bones become stronger, joint diseases are prevented, vision improves, and iron levels in the blood increase.

Jerusalem artichoke syrup is actively used as a sugar substitute in cocktails, tea, and coffee. This product can often be found in recipes for baking, cereals, vegan, and vegetarian dishes.

Chemical composition and nutritional value

The chemical composition of Jerusalem artichoke syrup is quite balanced and balanced . The syrup has a sweet taste, but despite this, its glycemic index is 13-15 units.

Natural sweeteners prevent blood sugar from jumping sharply, because the syrup is also rich in fructose. This feature makes it useful and harmless for diabetics.

At the same time, Jerusalem artichoke syrup contains a whole range of useful elements:

1. Cellulose.
2. Polysaccharide complex inulin.
3. Lemon acid.
4. Apple acid.
5. Succinic acid.
6. Fumaric acid.
7. Propanedionic acid.
8. Minerals and macroelements. These include magnesium, calcium, potassium, iron, zinc, phosphorus and manganese.
9. Amino acids.
10. Vitamins A, B, C, E, PP.
11. Pectins.

The calorie content and nutritional value of syrup (KBZHU) per 100 grams is as follows:

1. Fats – 0.01 g.
2. Proteins – 2.0 g.
3. Carbohydrates – 17.44 g.
4. Calorie content – ​​73 kcal.

Nutritional value and composition of Jerusalem artichoke syrup

After squeezing root vegetables and heat treatment of raw materials, the following components are retained in the finished product, which bring undeniable benefits to the human body:

• B vitamins;
• vitamins A, C, PP;
• organic acids (malic, citric, succinic);
• micro- and macroelements (manganese, magnesium, potassium, silicon, zinc, phosphorus, iron);
• pectins;
• amino acids;
• polysaccharides.

Of particular note is the high content of inulin in Jerusalem artichoke, a polysaccharide that the human body converts into fructose. Inulin does not increase blood insulin levels, as does the consumption of starch and glucose. This explains the benefits of the product for diabetics, who can use Jerusalem artichoke syrup as a natural substitute for sugar.

Calorie content of Jerusalem artichoke syrup

The calorie content of Jerusalem artichoke syrup is 267 kcal per 100 grams, however, this is far from a critical indicator. Moreover, these calories are not spent on the formation of fat mass - they are used to restore the body’s energy potential. This is precisely why the product is beneficial for weight loss.

What does Jerusalem artichoke syrup taste like?

Reviews note that the taste of Jerusalem artichoke syrup is in many ways reminiscent of flower honey or diluted fructose. If lemon juice was used when preparing the base for the product, a sour aftertaste remains after consuming the syrup.

Sometimes reviews highlight the characteristic sweet potato flavor.

Effect on the body

The syrup of this root vegetable has a beneficial effect on the body, and its benefits are recognized by many scientists around the world.

• With regular use, diabetics stabilize blood sugar levels.
• Eating it improves immunity and increases the body's resistance to various infections and viruses.
• The drink also increases brain activity, increases physical endurance during sports, and reduces toxicosis during pregnancy.
• Jerusalem artichoke syrup stimulates the growth and strengthening of bones during the active growth stage in children.

Benefits and harms

For men

• For men, consuming this syrup guarantees excellent potency that will last for many years.
• It is also useful for the prevention of prostate adenoma.

For women

• For women, this drink is healing during pregnancy. It reduces the risk of miscarriage and also makes toxicosis more tolerable.
  Important!

  Jerusalem artichoke syrup stimulates the normal development of the fetus in the womb, as it contains a complex of vitamins and amino acids.

• If the baby has already been born and the feeding stage has arrived, then continue to eat the syrup. It stabilizes metabolism, prevents heartburn and improves the functioning of the gastrointestinal tract, which eliminates constipation and makes stool normal.

For children

The product helps to absorb food during the first feeding, improves immunity and strengthens bones.

For all children and adults, there is only one harm when consuming Jerusalem artichoke syrup. It consists of an overdose of this drug. Too frequent or large consumption can lead to disruption of the gastrointestinal tract. Also, use should be careful if you have cholelithiasis .

Jerusalem artichoke syrup

Jerusalem artichoke syrup appears here and there on blogs dedicated to healthy eating. Looking at how the next slender girl pours it over her protein pancakes, we involuntarily begin to believe that “here it is” - a sweet and tasty product that can be eaten by those who also want to lose weight, and in normal quantities, and not one at a time teaspoon 1 time per year. The only trouble is that Jerusalem artichoke syrup is no different from rosehip syrup, sugar extract with green tea and pineapple, and carob syrup. It is a source of simple carbohydrates and fits well only into the diets of those who have a fairly high need for energy, as well as individuals who are not burdened with a tendency to be overweight.

But they advertise Jerusalem artichoke syrup very incendiary - they say that healthy oligosaccharides are so useful that they burn fat and allow you to enjoy yourself right in the middle of a strict diet. By the way, no sugars burn anything; they serve us as a source of energy, replenishing our glycogen depots or satisfying the body’s daily needs. The most promising time for Jerusalem artichoke syrup is immediately after training, then it will help you recover. Well, if someone overeats on healthy and wonderful foods, they will still gain weight.

So what, you can’t have Jerusalem artichoke syrup at all? One thing you can notice here is that the degree of strictness of the diet very much depends on the goals of the person sitting. If it's not trimming the last 2-3% of fat into the most aesthetically pleasing shape of your life or preparing for a competition, Jerusalem artichoke syrup has a place in your diet. But not 100 ml for each pancake, but somewhere around a teaspoon a couple of times a week. It is absolutely as safe for a healthy person as honey, fructose, and other natural sugars. And it also increases the appetite of those who are sensitive to fluctuations in sugar levels.

The product contains 65 g of carbohydrates per 100 g, and almost nothing else from macronutrients (there are traces of protein and fat). This gives the body about 260 kcal. Less, of course, than in the situation with rosehip and carob, but also not the dream of a person losing weight on low calories.

Contraindications for use

The use of fresh Jerusalem artichoke and syrup from it has no contraindications. The only exception is individual intolerance, that is, allergies. This manifests itself in the occurrence of flatulence in a person. But this effect can be easily eliminated if you add any spices to the syrup.

Side effects can occur with an overdose, so doctors recommend combining the syrup with other juices or dishes.

Production technology

1. First, the tubers are thoroughly washed and then subjected to microwave radiation.
2. After this, the Jerusalem artichoke fruits are pressed to obtain juice.
3. It is separated and acid hydrolysis is performed on it.

The result is ready-made Jerusalem artichoke syrup.

Attention!

Microwave irradiation is necessary so that fetal cells expand when exposed to heat. When pressed, this will ensure a greater yield of juice. Hydrolysis must occur with food grade acid. It will ensure the breakdown of inulin contained in Jerusalem artichoke into fructose and glucose.

Recipes with Jerusalem artichoke

Honey vinegar dressing with Jerusalem artichoke

Half a kilo of red currants, a liter of Jerusalem artichoke juice, 100 g of honey.

To squeeze out the juice, you will need about 5 kg of Jerusalem artichoke roots. You just need to wash them, chop them and use a juicer. You can puree it with a powerful blender and squeeze it through cheesecloth, but this takes longer and is more difficult. Wash the berries and do not chop them. Place them in 2 three-liter jars, dividing them in half, dissolve honey in Jerusalem artichoke juice, pour over the berries, tie the jars with gauze, and leave to ferment in a warm place for 2 weeks. After that, bottle it and add it to the salad.

Marinated Jerusalem artichoke for sushi

1 kilogram of Jerusalem artichoke, 2 tablespoons of apple cider vinegar, and 2 tablespoons of rice vinegar, ground ginger, about 1 level teaspoon.

Peel the Jerusalem artichoke root, cut into petals as you usually cut ginger for sushi. Pour in the vinegar mixture and sprinkle with ground ginger. Leave to marinate for 24 hours in the refrigerator. Then put into glass jars and seal using a vacuum system.

Jerusalem artichoke soup with pumpkin

400 g each of Jerusalem artichoke and pumpkin roots, 1 sweet onion, a couple of apples, 1 bell pepper and 1-2 sweet tomatoes (optional).

Peel the Jerusalem artichoke, pre-bake the pumpkin in the oven at 200 degrees for 30 minutes. Scoop out the pumpkin pulp with a spoon, chop the Jerusalem artichoke and other vegetables and boil separately. Puree the pulp and add to the soup 5 minutes before the end of cooking. Then stir, if desired, you can add herbs or yogurt.

How to choose a product?

If you are choosing Jerusalem artichoke syrup, then stop your gaze at those whose fruits were grown in ecologically clean regions. Otherwise, you risk buying a product filled with chemicals.

Take a look at the ingredients listed on the packaging. It should not contain any flavors, GMOs or dyes. A quality product contains only:

• Jerusalem artichoke itself;
• water;
• lemon juice;
• any vegetables or fruits as a supplement.

Calorie content per 100 grams and BJU

Raw

100 g of raw Jerusalem artichoke contains KBJU:

• proteins – 2 grams;
• fats – 0.01 grams;
• carbohydrates – 17.44 grams.

Calorie content: 73 kcal.

An important feature of the composition of Jerusalem artichoke is that the proteins contain 16 amino acids, eight of which are not produced by the human body .

The composition of the earthen pear includes the following macro- and microelements:

1. Potassium. The body needs it to regulate metabolism and control water balance.
2. Calcium. Thanks to its presence, Jerusalem artichoke removes toxins and waste from the body, as well as excess water.
3. Magnesium. Normalizes the functioning of the gastrointestinal tract.
4. Sodium. Normally controls water-salt metabolism, acid-base balance.
5. Silicon. Affects hemoglobin levels. To get your daily share of this element, you need to eat 50 g of Jerusalem artichoke.
6. Copper. Participates in ensuring energy metabolism.
7. Iron. In terms of the amount of this element, Jerusalem artichoke is ahead of potatoes, beets and carrots.

also contains pectin, which lowers cholesterol levels in the body , improves metabolism, and normalizes intestinal motility.

Reference. Jerusalem artichoke is not capable of accumulating heavy metals. Therefore, you can eat it, even if it is grown in an area with poor ecology.

Earthen pear has no contraindications, except for individual intolerance. One of the reasons for this is the composition of Jerusalem artichoke vitamins:

1. Ascorbic acid. Gives strength and elasticity to the walls of blood vessels, reduces the possibility of bleeding, and strengthens the immune system.
2. Thiamine. 100 g of Jerusalem artichoke contains 0.20 mg of vitamin B1, which is 13% of the daily intake of this vitamin.
3. Riboflavin. Per 100 g of earthen pear there is 0.06 mg of vitamin B2 - this is 3% of the daily requirement.
4. Folic acid. At first glance, 100 g of tuber contains very little of this vitamin - only 13 mcg, but this part constitutes 3% of the daily intake requirement for a person.
5. Pyridoxine. 100 g of Jerusalem artichoke contains 0.08 mg of vitamin B6, which is 4% of the daily requirement.
6. Pantothenic acid. Vitamin B3 is 0.4 mg per hundred grams of Jerusalem artichoke. And this is 8% of the required intake of this vitamin per day.

Dietary fiber is also included in the vegetable. They influence the removal of toxins and harmful substances from the body. It also contains inulin, a natural analogue of insulin. It lowers the amount of sugar in the blood, which makes earthen pear popular for diabetics.

Vegetable tubers are rich in fiber, which is involved in cleansing the intestines of harmful substances, thereby preventing the occurrence of dysbiosis.

Frequent consumption of Jerusalem artichoke in its unprocessed form can lead to flatulence. Therefore, for people prone to this, it is better to heat-treat the product.

also contains organic polyhydroxy acids : citric, malic, malonic, succinic, fumaric. They make up 6–8% of the weight of Jerusalem artichoke in dry form.

If, having learned about all the beneficial properties of Jerusalem artichoke, you are interested in the opportunity to grow this vegetable yourself, we recommend that you read the following publications:

• How to choose the most suitable variety?
• How to plant a vegetable in the spring and what is the most suitable time for planting for different regions of the Russian Federation?
• When and how to properly harvest?

How many calories and dietary supplements are there in dishes made from it?

1. Candied fruit. On average, 100 g of product contains 8 g of protein, 0.1 g of fat and 54.3 g of carbohydrates. Energy value – 232 kcal.
2. Jam. The calorie content of the product is 274 kcal. The composition includes 1.2 g of protein, 0.1 g of fat, 66.5 g of carbohydrates.
3. Syrup. The usefulness of this product is determined by its fructose content, not glucose. So, its quantity in 100 g is 69.5 g, and fats and proteins are 0. The energy value of 100 g is 267 kcal.
4. Vegetable salad with Jerusalem artichoke. In addition to the earthen pear, the composition includes radishes, green onions, cheese and butter. The calorie content of this salad is 100.7 kcal. Proteins – 3.6 g, fats – 6.1 g, carbohydrates – 7.9 g. This amount is calculated per 100 g of product.

Review of products offered in stores

On store shelves you can find a variety of syrups from various manufacturers. Such brands are known as:

• Posad;
• Bio National;
• Food Bio;
• Losing weight is TASTY, etc.

In general, they all have the same composition and do not contain sugar or any chemical additives. But such products also cost more. Prices start from 500 rubles.

If you want to take a cheaper product, then be prepared to study the composition, because it may contain undesirable components.

Step-by-step instruction

How to make a drink at home?

Sugar free recipe

1. The fruits of the plant need to be washed.
2. The next step is cleaning, but you can do without it.
3. Finely chop the Jerusalem artichoke or grind in a blender.
4. Next, you need to put the resulting consistency in cheesecloth and squeeze out the juice.
5. Place the juice on the stove and bring it to 50 degrees. Simmer at this temperature for 7-8 minutes.
6. Cool the consistency. Repeat the cooking procedure five times to thicken the syrup.
7. At the very last time, add lemon juice to taste.
8. Cool, bottle and seal.
9. Store in the refrigerator.

With sugar

Let's look at how to make a drink with sugar at home. Jerusalem artichoke syrup itself has a very sweet taste , so there is no point in adding sugar. However, you can add it if there is a need at the very beginning during the first boil. Next, you should repeat all the steps from the classic recipe.

How to take?

Let's consider how to use the product for diabetes and other diseases, how to replace sugar with it when losing weight, how to use the drink to normalize the functioning of the gastrointestinal tract?

1. When losing weight . If you are on a diet, then you will have to replace all the sugar in your diet with this syrup. You need to take one tablespoon of it one hour before breakfast and one hour after dinner. The entire course lasts 2 weeks.
2. For diabetes . Jerusalem artichoke syrup can be used by diabetics of type 1 and 2. It is added instead of sugar to food - cereals, salads, drinks, baked goods. Patients of the first type should drink this drink regularly.
3. For the treatment of diseases . Jerusalem artichoke syrup is widely used in medicine. For tuberculosis, experts advise drinking a glass of syrup or juice 2-3 times a day. To normalize the functioning of the gastrointestinal tract, take one tablespoon of tincture every time before meals. The beneficial substances of Jerusalem artichoke also help in the treatment of oncology - they suppress the growth of malignant tumors. To do this, you need to consume one teaspoon of powder, juice or syrup on an empty stomach.

Jerusalem artichoke syrup for diabetes

Jerusalem artichokes are sometimes called potatoes for diabetics, and for good reason. Scientific research confirms that Jerusalem artichoke is indispensable in a diabetic diet due to its composition. It contains a lot of vegetable protein, amino acids, carbohydrates and minerals such as calcium, potassium, zinc, copper, iron. It has a harmonizing effect on the entire metabolism.

But besides the low glycemic index and large amount of vitamins and minerals, there is one component that makes Jerusalem artichoke special. We will dwell on this in more detail.

It is believed that the name Jerusalem artichoke comes from the Dutch village of Artischokappeln van Ter Neusen, where this root vegetable was first grown before it came to England. Allegedly, the British could not pronounce its name correctly and simplified it to such an extent.

Jerusalem artichoke tubers can easily be mistaken for ginger, although the color varies from pale brown to white, pink, red or purple. Once peeled and cooked, they develop a distinctive smoky-sweet and slightly earthy flavor.

There are also not very pleasant consequences for dishes with Jerusalem artichoke - increased gas formation. The reason is that it contains complex carbohydrates. Approximately 16% of Jerusalem artichoke carbohydrates consist of the polysaccharide inulin, which bypasses the mouth, stomach and small intestine without digestion. This means that Jerusalem artichoke syrup for diabetes is a valuable and unique source of carbohydrates, since carbohydrates from foods rich in inulin have the lowest effect on blood sugar levels.

Can Jerusalem artichoke syrup be used for diabetes?

In culinary recipes, Jerusalem artichoke, or more specifically, inulin instead of starch, is recommended as a replacement for potatoes. Starch is broken down into glucose and affects blood sugar levels much more than inulin, which is broken down only into fructose.

Insulin is critical for people with type 2 diabetes. Jerusalem artichoke syrup is useful for diabetes because it contains inulin (not to be confused with insulin), which is slowly absorbed in the intestines, so blood sugar levels do not jump.

What is inulin?

It is very similar to insulin. The theory is that the body takes inulin and uses it to produce insulin. A supply of insulin is stored in the pancreas, and when it runs out, a person with diabetes cannot control their blood sugar levels. When inulin reaches the colon, it is broken down by fermentation caused by bacteria in the intestine and becomes a breeding ground for beneficial intestinal bacteria. Therefore, it is one of the best prebiotics.

Jerusalem artichoke for diabetics is also good because it helps reduce the glycemic index and increase the fiber content in traditional foods with a high GI and low fiber content. This occurs by replacing some of the sugar and flour in cereals and baked goods with inulin.

As a reminder, the glycemic index (GI) is a classification of foods and drinks based on their ability to raise blood glucose levels. Carbohydrates in foods with a high GI index quickly break down into simple sugars and cause spikes in blood sugar, which are followed by a sharp drop. Jerusalem artichoke has a glycemic index of 11 and is considered a low GI food. Therefore, it provides a slow and steady rise and fall in blood glucose levels.

How to take Jerusalem artichoke syrup for diabetes?

The syrup is amber in color, so it stands out on store shelves. The concentrate is produced without the use of sugar and does not contain fructose. Added lemon juice, which serves as a preservative, can give it a slight sourness.

Use the syrup without fear. It is not recommended only if you have an individual intolerance to the components, as well as a tendency to flatulence. This unusual liquid is used in different ways in diabetic nutrition. Usually they replace sugar in drinks and sweeten necessary dishes: cereals and desserts, baked goods and jam. If you drink it with green, herbal tea or water, milk, yogurt, it stimulates weight loss. This amber liquid adds a spicy taste to dairy products such as yogurt or cottage cheese.

Natural Jerusalem artichoke syrup can be used daily. You can buy ready-made or prepare it yourself. To do this, you need to carefully grind the Jerusalem artichoke tubers, squeeze out the juice, and then boil the syrup until it thickens. At the last stage of preparation, the concentrate is seasoned with lemon juice. The finished syrup is stored in the refrigerator so that it does not lose its valuable properties.

To suppress appetite and improve metabolic processes, you can take it one tablespoon, an hour before breakfast and in the evening an hour after dinner. It also helps improve gut health and brain function. Drink Jerusalem artichoke syrup to get rid of constipation, lose weight, normalize metabolism, remove toxins from the body, strengthen the immune system and improve the functioning of the heart and blood vessels.

What to replace it with?

• Agave syrup.
• Butter.
• Coconut sugar.
• Stevia.
• Honey.
• Grape sugar.
• Maple syrup.

The use of Jerusalem artichoke syrup has a beneficial effect on the human body and all the processes that occur in it. This is a great way to improve your health.

This remedy can serve as an alternative to many medications, because the syrup is of plant origin. It is completely natural, which means there can be no doubt about its benefits.