Leeks belong to the Allium species of plant bulbs and share many beneficial phytonutrients with onions and garlic; however, more research needs to be conducted into how leeks specifically contribute to health benefits.
Leeks boast a delicate onion flavor when eaten raw; their crunchy exterior gives way to firm texture in this form of vegetable food. You typically don’t consume their dark inexperienced leaves as often, opting for only eating lighter hued parts that contain white-tinged white stripes on dark-green stems and leaves.
Carb and Fiber Content of Leeks Leeks are considered low in carbohydrates among vegetables; below is the breakdown according to USDA information.
Preparation of Leeks Carb, Fiber and Calorie Content of Chopped Cooked Leeks; 25 Calories per Cup: 63.7 Carbs 0.8g Fiber/28 Energy [6.5/ounce uncooked leek; 13.77 Carbs/12.7grams of Fiber (75 Energy percup of chopped cooked leeks]. 1 uncooked Leek (15 Grams, 16 Molecular Grams of Fibrous Substrates for 75 Energy.]
Glycemic Index and Load for Leeks
A food’s glycemic index indicates how quickly its carbohydrates raise your blood sugar. Unfortunately, as is often the case for non-starchy veggies like leeks, there have been no scientific studies regarding its index value.
Glycemic load refers to a food’s index value when considering serving size; one glycemic load equals eating 1 gram of glucose; however, as its computation relies on index scores it’s difficult to assign individual foods an exact Glycemic Load rating such as leeks.
Wellbeing Benefits Leeks are an excellent source of vitamin K. By increasing consumption of their green parts, more vitamin A, manganese, Vitamin C and folate will be consumed. Furthermore, leeks contain phytonutrients such as flavonoids and polyphenols which may protect cells against damage while decreasing cardiovascular risks and providing other well-being advantages; especially high concentrations of Kaempferol which has proven protective of blood vessel walls can be found within this vegetable source.
How to Prepare Leeks
Leeks are widely utilized throughout Europe; however, North Americans tend to be unfamiliar with them. Their mild onion taste lends themselves well for use in most recipes that call for onions – such as soups and stews.
To organize leeks, cut away their tough green edges before cutting lengthwise to clean off sand from between their layers near their bulbs. Slice and prepare as an onion would.
Recipes that Highlight Leek as an Ingredient (including Crustless Smoked Salmon, Leek and Mushroom Quiche and Potato Leek and White Bean Soup Recipe), Stamppot Seared Salmon Mash & Kale Recipe and more).
