Jerusalem artichoke flour is made from its roots.
Jerusalem artichoke, also known as earth pear, has been used in traditional medicine and cooking for a long time due to its high inulin content, which helps improve digestion and normalize blood sugar levels.
Jerusalem artichoke flour is gluten-free and has a low glycemic index.
In addition, it is rich in vitamins, minerals, and fiber:
- Vitamin B1 (thiamine) – supports metabolism;
- Vitamin C – strengthens the immune system;
- Potassium – regulates water-electrolyte balance;
- Phosphorus – important for bone health.
Nutritional Value
The glycemic index of Jerusalem artichoke flour is medium (about 50).
The glycemic load also remains low, allowing this product to be used in moderate amounts in the diet.
The nutritional value of Jerusalem artichoke flour includes:
- Calories: approximately 350 calories per 100 g
- Proteins: about 7 g
- Fats: less than 1 g
- Carbohydrates: approximately 80 g
It is important to note that most of the carbohydrates are in the form of inulin, which is a prebiotic and does not raise blood sugar levels.
Despite the fact that Jerusalem artichoke contains carbohydrates, its glycemic index is low, making it suitable for use in limited amounts.
Including Jerusalem artichoke flour in a keto diet is possible, but it is important to control portions, as the high carbohydrate content can affect the state of ketosis.
It is recommended to start with 10-20 grams per day to avoid exceeding the daily carbohydrate limit.
Substitution options in recipes
Green buckwheat flour. Both are gluten-free, contain inulin and a mild sweetness. Buckwheat flour is darker, with a nutty note; reduce sugar in the bread by 5%.
Inulin. 70% inulin + 30% coconut flour. Jerusalem artichoke flour is rich in inulin but contains starch. Pure inulin provides a prebiotic effect without starch; coconut adds body and fiber.
