What’s more, vegetarians and vegans often use it as a meat substitute. While usually added to salads, heart of palm is a versatile ingredient that can be incorporated into many dishes. Still, the carb count may vary depending on the particular brand, so it’s important to read the nutrition label when buying heart of palm. As the keto diet generally restricts carb intake to 50 grams per day, an average helping of heart of palm would only comprise 4% of your daily carb allowance ( 16). This low carb, high fat diet may promote weight loss by encouraging your body to burn fat instead of carbs for energy.Ī typical 2-ounce (60-gram) serving of this vegetable provides around 2 grams of carbs. Keto compatibilityĬonsidering its low carb content, heart of palm can be safely included on the keto diet. Still, it makes excellent vegan carnitas, calamari, lobster rolls, and fish sticks. Vegetarians and vegans often use heart of palm as a meat or seafood substitute, as it provides a similar texture, though it should be noted that it’s not a good source of protein. It can also be eaten on its own or grilled and seasoned to make a unique appetizer. It’s most commonly included in salads, though it can be added to several other dishes, such as dips, stir-fries, and ceviche - a South American dish made of marinated seafood. If you can’t find it at a specialty market or your local grocery store, try shopping for it online. Heart of palm usually comes either jarred or canned, though it’s available fresh on occasion. summaryĭue to its high antioxidant and mineral contents, as well as its low calorie count, heart of palm may help prevent various diseases and promote weight loss. Heart of palm may promote weight loss, as it contains minimal amounts of fat and only 36 calories and 4 grams of carbs per 3.5-ounce (100-gram) serving.Īs weight loss requires eating fewer calories than you burn on a daily basis, replacing high calorie items with this veggie may aid your efforts ( 12, 13).ĭue to its high water and fiber content, heart of palm may also promote feelings of fullness - which can naturally lead you to eat less ( 1, 14, 15).įor example, chopping heart of palm into salads or stir-fries can bulk up your dish without adding excessive calories. Your body also uses it to make proteins that grow and repair cells and tissues ( 10).įinally, zinc aids immune function, cell division, and wound healing ( 11). Meanwhile, phosphorus promotes strong bones and teeth. As low copper levels are associated with high cholesterol and blood pressure, proper intake may help prevent these conditions ( 8, 9). In addition, it helps maintain nerve cells and immune function. Increased intake is linked to lower blood pressure in healthy individuals ( 7).Īlongside iron, copper aids in the formation of red blood cells. Potassium serves as an electrolyte and helps regulate blood pressure. Heart of palm is a plentiful source of several minerals, including potassium, copper, phosphorus, and zinc. In turn, antioxidants may reduce your risk of certain conditions, such as cancer, diabetes, and heart disease ( 2, 3).ĭiets high in polyphenols are also associated with reduced inflammation, which is thought to be a key factor in many of these ailments ( 4, 5, 6). Oxidative damage is linked to numerous diseases ( 2).
HEARTS OF PALM PASTA FREE
These compounds neutralize free radicals, which are unstable molecules that can trigger oxidative damage when levels become too high in your body. Heart of palm is rich in plant compounds like polyphenol antioxidants. Due to its nutrient content, heart of palm may offer several health benefits.
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