Understanding the glycemic index can be very beneficial, regardless of what your health and fitness goals are. Whether you are a diabetic who needs to keep your blood glucose levels stable, or you are an athlete who needs to know which foods and drinks are ideal to raise your blood sugar before and after training or competitions, you can benefit from understanding the glycemic index. Artichokes are a healthful vegetable, and you may be curious to know how artichokes affect your blood sugar and insulin levels.
The Glycemic Index
The glycemic index, or GI, is a numerical rating system that estimates how much a carbohydrate food or drink will increase your blood sugar levels. Foods and beverages that rank 70 and above are regarded as high GI foods and are thought to rapidly and significantly raise your blood sugar levels. Foods and beverages that rank 55 and lower are regarded as low GI foods and are thought to not impact your blood sugar levels to a significant degree. Foods and beverages that rank below 20 likely have little to no effect on your blood sugar levels.
The GI of Artichokes
An artichoke has a glycemic index ranking of 15, which places it among the very lowest foods or beverages on the glycemic index. As Florida State University's Thagard Student Health Center explains, the glycemic index is not simply "how much sugar" a certain food has; it is dependent upon several factors such as the types of carbohydrates the food has and how much the food has been processed. Fresh artichokes, like many other vegetables, have undergone minimal processing and have large amounts of fiber. A medium-sized artichoke has 6 g of dietary fiber. As an additional GI benefit, fiber helps keep your blood sugar stable and your appetite in check.
Health Benefits
The American Council on Exercise recommends eating artichokes as part of a balanced weight-loss diet if you are trying to lose weight. A medium-sized artichoke is only 60 calories and can be fairly filling because of the fiber content. According to Jonny Bowden, Ph.D. and clinical nutrition specialist, as well as author of the book, "The 150 Healthiest Foods on Earth," artichokes are among the most healthful foods you can eat. He notes that the majority of the nutrients are located in the "heart" or the "meat" of the artichoke, which is in the direct center of the vegetable. Artichokes are rich in folic acid, magnesium, potassium and carotenoids such as lutein and zeaxanthin, which help support optimal eyesight.
Liver Cleansing
Bowden reports that artichokes are not only full of nutrients, but they are good for your liver. Artichoke extract is often sold in body detox and liver-cleansing formulas. Artichokes are rich in a compound called "silymarin," which is the active ingredient in milk thistle, a liver-cleansing dietary supplement that also has antioxidant and antiinflammatory properties.
Artichokes, like many green vegetables, will not have a significant impact on your blood sugar. With a glycemic index ranking of 15 and a glycemic load of nearly zero, they are an ideal vegetable to keep your blood sugar low and stable and your liver performing optimally.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
- Massachusetts Institute of Technology; Glycemic Index; 2005
- South Beach Diet Plan: Glycemic Index Food Chart
- Blueashinternalmedicine.com: Glycemic Index
- American Council on Exercise; Do Negative Calorie Foods Really Exist?; Natalie Digate Muth; June 2010
- Thagard Student Health Center; Glycemic Index; Sandra Woodruff
