American Indian tribes cultivated Jerusalem artichoke long before the arrival of Krzysztof Columbus. The plant owes its name to Indians from the Tupinamba tribe, who wandered the continent in search of immortality. The French traveler Samuel de Champlain described it in 1603, bringing tubers from North America. He came to Europe in the 17th century, quickly gaining popularity in France, England and Germany. He appeared in Poland in the second half of the 19th century, imported from Germany as a cultivated plant.
For centuries, Jerusalem artichoke served as animal feed, but it was replaced by a potato easier to grow at the end of the 18th century. However, the 20th century brought a revival because scientists discovered health -promoting properties of Jerusalem artichoke. Today it grows wild in the lowlands and in the lower parts of the mountains, on the banks of rivers, roadsides or wasteland. It is a perennial plant from the asterous family, with a high stem up to 3.5 m, yellow flowers reminiscent of sunflowers and underground tubers, which are collected in autumn.
Jerusalem artichoke, also known as the bulbous sunflower (Helianthus tuberosus) He likes both moist black and sandy soils, but avoids those acidic and flooded in winter. In our climate it blooms from August to November, and the tubers winter in the ground, gaining sweets. It reproduces vegetatively thanks to rhizomes, which is why it grows quite quickly.
Jerusalem artichoke tubers consist mainly of carbohydrates in the form of fructans – primarily inulin, which can constitute up to 75-80% of their dry matter. This soluble fiber fraction is a prebiotic, stimulating the growth of beneficial intestinal bacteriawhich improves digestion and strengthens the immune system and helps to regulate cholesterol, triglycerides and blood glucose. It is therefore an ideal support for people struggling with type II diabetes or metabolic disorders.
Inulin also prevents rapid fluctuations in sugar. This is confirmed by research conducted in 2018 (publication of February 2020) at Nanjing Agricultural University in China. Mice on a high -fat diet after inulin supplementation from Jerusalem artichoke showed a significant improvement in intestinal microflora, lowering fasting glucose and better blood lipid control. In addition to inulin, Jerusalem artichoke hides an impressive range of other ingredients:
- fiber (11-20 g/100 g of dry matter),
- vitamin C (7-8 mg/100 g),
- Antioxidant phenols (221 mg/ 100 g),
- magnesium (1,4 proc.),
- calcium (1,1 proc.),
- iron (1,4 proc.),
- zinc (0,12 proc.).
Together, they support fat reduction, lower uric acid and protect the gastric mucosa. Thanks to these ingredients of Jerusalem artichoke, it prevents obesity and heart disease, while strengthening the body’s antioxidant protection. Studies from 2022, conducted at the University of Saga in Japan, showed that a single dose of 100 g of grated Jerusalem artichoke served before a meal reduces the postprandial level of glucose and GIP hormone in people with pre -diabetes and healthy condition, without affecting insulin or triglycerides. This effect was observed in three clinical trials. In turn, in 2013-2014, at the University of South in Seoul (South Korea), 12-week supplementation with a mixture of Jerusalem artichoke and fermented soy in 60 patients with pre-diabetes or newly diagnosed diabetes type 2 diabetes reduced fasting glucose, insulin resistance and oxidative stress.
Jerusalem artichoke is recommended for overweight people – it accelerates metabolism and prevents hunger attacks thanks to low caloric content (about 73 kcal/100 g) and high potassium. In folk medicine, it has been used for centuries for arthritis, gout or hemorrhoids, and even in cosmetics for moisturizing skin and fighting acne.
Jerusalem artichoke can eat raw, cook, bake, fry, pickle or marinate. Its slightly sweet, nutty taste goes well with both dry and sweet dishes. Raw tubers are enough to peel thinly, sprinkle with lemon to keep a light color, and combine with rocket, feta cheese and olive oil. In a delicatessium version, known from France or Italy, it is served in quinoa, avocado and tomato salads or in the form of detoxifying juice. Marinated in aromatic vinegar with herbs is a healthy snack.
As an add -on for meat dishes of Jerusalem artichoke It blends perfectly with stewed chicken and carrotscreating a light and filling dinner proposal. As a base of soup-cream with onions and garlic, it provides a velvety consistency, while fried fries with tubers are an attractive alternative to potato snacks. In desserts, you can use Jerusalem artichoke syrup as a natural sweetener with a low glycemic index.
Unwashed tubers of Jerusalem artichoke can be stored in the fridge, then they will keep freshness for several days. However, it is best to use them on an ongoing basis, because they quickly wither. Finely ground flour from Jerusalem artichoke extends the durability of baking and has a positive effect on lipid metabolism.
Sources: Teragota.pl, Pubmed
