Physalis — an exotic fruit from the nightshade family, surrounded by a characteristic paper-like husk. Its taste combines sweetness with a slight tartness, and its rich composition makes it a valuable product for healthy eating and the keto diet.
Physalis is consumed fresh, added to salads, desserts, sauces, or used in dried form as a snack.
Physalis: Description and Varieties
The genus Physalis includes over 100 species. The most well-known are:
- edible physalis (Physalis peruviana) — sweet yellow-orange fruits, often used in desserts and salads;
- Mexican physalis (Physalis ixocarpa) — more sour, popular in Mexican cuisine for sauces and salsas;
- berry physalis (Physalis alkekengi) — a decorative species with bright orange “lanterns,” its fruits are inedible.
Edible species of physalis are rich in vitamin C, vitamin A, B vitamins, as well as minerals — potassium, magnesium, and iron. They contain antioxidants that support immunity and cardiovascular health.
Nutritional Value
In 100 g of physalis, there are about 53 kcal. Macronutrients:
- proteins: 1.5–2 g;
- fats: 0.3–0.6 g;
- carbohydrates: 9–11 g (net carbohydrates about 4 g due to fiber).
The glycemic index is about 25, allowing physalis to be consumed without the risk of sharp spikes in blood sugar.
Its low calorie content and high fiber make it beneficial for digestion and appetite control.
Physalis is suitable for a keto diet in moderate amounts (100–150 g per day). Its low glycemic index and fiber content help maintain stable energy levels.
