Hearts of Palm in a Type 2 Diabetes Diet

A dozen or so years ago, and thanks to my fantastical sister-in-law, I discovered the veggie known as hearts of palm after she made us a kick-ass hearts of palm salad. Not only was that my first official introduction to the veggie, but it was also a culinary realization that I loved hearts of palm!

Hearts of palm: What exactly is it?

Hearts of palm (HOP for short) is a white veggie derived from the core center of certain varieties of young palm trees. Primarily added to salads, hearts of palm stands on its own or as a side dish, and many who prefer plant-based meals use HOP as a meat substitute. Two of my favorite ways to enjoy hearts of palm: Atop linguini made from edamame or grilled with chili seasoning.

Those in the know describe HOP as having the texture of asparagus and tasting somewhere along the lines of artichoke and or artichoke hearts. Nutritionally speaking, HOP is low in both calories and carbs. It's also chock full of minerals and a great source of B6 and B2.1

Hearts of palm nutritional info

The nutritional breakdown for one 3.5 ounce serving:1

  • Calories: 36
  • Carbs: 4g
  • Fiber: 4g
  • Manganese: 102% of DV
  • Copper: 70% DV
  • Potassium: 38% of DV
  • Zinc: 36% of DV
  • Iron: 25% of DV
  • Phosphorus: 20% DV
  • Magnesium: 14% of DV
  • Vitamin C: 19% of DV
  • Folate: 15% of DV

Hearts of palm are loaded with polyphenol antioxidants that help fight inflammation and combat free radicals.2 Another thing that I really love about HOP - the long shelf life. No matter if you buy bottled or in a can, you can store it safely in your pantry until needed.

Are you a hearts of palm fan? If so what are your favorite ways to prepare? If you never heard of it until now, I hope you consider giving it a try and let us know what you think!

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