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Another Miracle Vegetable Perfect For Ketogenic Diet: The Heart of Palm

The heart of palm is the delicious, crunchy vegetable harvested from the center of one of the most common variety of palm trees, cabbage palm tree.

The heart of palm is obtained from young cabbage palm trees only. First, the young trees are debarked and the white edible inner core is exposed. Then, the white inner core is cut into strips for further processing.

The Flavor

The flavor of the heart of palm resembles white asparagus (common in Europe), and artichoke hearts. Yet, the flavor of the heart of palm is much more delicate, making this vegetable extremely versatile.

Heart of palm has remarkably low carb content. Due to its fairly low carb and fat levels, this veggie has very few calories. It also provides several minerals. Due to its high water and fiber content, heart of palm may also promote feelings of fullness.

A 100-gram (3.5 oz) serving of raw heart of palm contains:

  • Calories 36

  • Protein 4 grams

  • Fat less than 1 gram

  • Carbs 4 grams

  • Fiber 4 grams

  • Potassium 38% of the Daily Value (DV)

  • Phosphorus 20% of the DV

  • Copper 70% of the DV

  • Zinc 36% of the DV

Additionally, heart of palm offers small amounts of several other nutrients, including iron, calcium, magnesium, and folate.


Antioxidant: Heart of palm is rich in plant compounds like polyphenol antioxidants which neutralize free radicals.

Polyphenols may help:

  • lower your blood sugar levels, contributing to a lower risk of type 2 diabetes.

  • improve heart health.

  • reduce your risk of developing a blood clot.

  • benefit digestion by promoting the growth of beneficial gut bacteria while fending off harmful ones.

  • boost your focus and memory.

  • reduce your risk of certain conditions, such as cancer.

  • reduce inflammation.

In conclusion...

Due 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.
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