Hearts of Palm: A High-Protein, High-Fiber Meat Substitute

Encased inside the center core of the palm tree is a versatile vegetable jam-packed with important nutrients and a long list of health benefits. Now available at nearly every major grocery store, hearts of palm have recently enjoyed some well-deserved recognition for their delicious flavor and distinct texture.

High in fiber with a good chunk of protein and a low glycemic index, hearts of palm make a welcome addition to vegan diets, low-carb diets and any kind of healthy diet, as they can help lower unhealthy levels of inflammation and lower blood sugar to optimize health. They also fit in well with many different dishes, from salsas and stews to quiches and casseroles.

Plus, potential heart of palm benefits include better digestive health, enhanced weight loss and improved immunity, giving you all the more reason to give this healthy veggie a try.

What Is Heart of Palm?

Heart of palm is a type of vegetable that is harvested from the inner core of certain species of palm trees. It also goes by the names ubod, palm cabbage/palmetto, palmito and chonta.

When harvesting hearts of palm, the tree is cut down and the bark and fibers are removed, leaving only the heart. Unfortunately, harvesting hearts of palm has been connected to deforestation. Consequently, harvesting from single-stemmed wild palms has been outlawed. These days, most hearts of palm come from multi-stemmed palms in Costa Rica, South Asia as well as the Amazon.

The hearts of palm taste is often compared to artichoke hearts and water chestnuts. They’re described as light, mild and crunchy, with a similar consistency to jackfruit. They look similar to white asparagus and can be baked, blanched, sautéed, marinated or enjoyed straight out of the can.

Heart of palm is incredibly versatile and often used as a meat substitute for those on a vegan or vegetarian diet. It’s also revered for its health-promoting properties and is especially rich in fiber, protein, manganese, iron and vitamin C.

Nutrition Facts

Heart of palm nutrition is impressive, as they are low in calories but high in protein, fiber, manganese and a wide range of other important nutrients.

Like other canned foods, hearts of palm also tend to be high in sodium. However, rinsing them off before consuming is a quick and easy way to slash sodium content.

One cup (about 146 grams) of canned hearts of palm contains approximately:

• Calories: 40.9
• Total Carbohydrate: 6.7 g
• Fiber: 3.5 g
• Sugar: 0 g
• Total Fat: 0.9 g
• Saturated Fat: g
• Polyunsaturated Fat: g
• Monounsaturated Fat: g
• Trans Fat: 0 g
• Protein: 3.7 g
• Cholesterol: 0 mg
• Sodium: 622 mg (26 % DV*)
• Manganese: 2 mg (102% DV)
• Iron: 4.6 mg (25% DV)
• Vitamin C: 11.5 mg (19% DV)
• Magnesium: 55.5 mg (14% DV)
• Folate: 56.9 mcg (14% DV)
• Zinc: 1.7 mg (11% DV)
• Copper: 0.2 mg (10% DV)
• Phosphorus: 94.9 mg (9% DV)
• Calcium: 84.7 mg (8% DV)
• Potassium: 258 mg (7% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, hearts of palm also contain a small amount of riboflavin, niacin, vitamin B6 and pantothenic acid.

Benefits

1. Promote digestive health

Hearts of palms are considered a high-fiber food, with 3.5 grams of fiber for just a 41 calorie serving. Fiber is important to many components of health, particularly when it comes to digestion. It moves slowly through the body undigested, adding bulk to stool and preventing issues like constipation.

Fiber also acts as a prebiotic to promote the growth of beneficial bacteria in the gut. Your gut microbiome plays a central role in health and disease and has even been linked to obesity, immunity and mental health.

Hearts of palm are an excellent source of fiber, packing 3.5 grams of fiber into each cup. That means that adding just a single cup of hearts of palm into your diet can knock out up to 14 percent of some people’s fiber needs for the whole day.

2. Aid in weight loss

High in both protein — in fact, one of the top high-protein plant foods — and fiber yet low in calories, hearts of palm make a great addition to the diet if you’re looking to lose weight fast. Some studies show that protein helps reduce levels of ghrelin, the hunger hormone, to ward off cravings and decrease appetite. Meanwhile, fiber keeps you feeling full to promote satiety and reduce intake.

Because of their unique taste and texture, hearts of palm are often used as a vegan meat alternative in many recipes. Try subbing them into your next salad or sandwich in place of meat to cut down on calories and fat and help keep your weight in check.

3. Support bone health

Osteoporosis is a common concern as you start to get older and begin to lose bone mass. Hearts of palm are loaded with manganese, a mineral that’s key to bone health. A deficiency in this crucial nutrient can lead to alterations in bone metabolism and a decrease in the synthesis of bone tissue.

According to an animal study out of Sookmyung Women’s University’s Department of Food and Nutrition in Seoul, South Korea, supplementation with manganese for 12 weeks was even able to increase bone formation and bone mineral density in rats.

4. Stabilize blood sugar

Maintaining high blood sugar for long periods of time can come with some serious side effects, including nerve damage, an increased risk of infections and even kidney damage.

Thanks to its content of both fiber and manganese, hearts of palm can help you maintain normal blood sugar to sidestep negative symptoms. Fiber slows the absorption of sugar in the bloodstream to prevent spikes and crashes in blood sugar levels. Manganese may also play a role in blood sugar control, with some animal studies suggesting that a deficiency in manganese could impair insulin secretion and carbohydrate metabolism.

5. Help prevent anemia

Anemia is a condition characterized by a lack of healthy red blood cells in the body, causing a long list of possible anemia symptoms like fatigue, light-headedness and brain fog. Although there are a number of factors that can contribute to anemia, one of the most common causes is a deficiency in certain nutrients like iron.

Hearts of palm is an iron-rich food. One cup of hearts of palm contains 25 percent of the iron you need in a day, which can help you easily meet your needs to prevent conditions like iron-deficiency anemia. Not only that, but it also contains a good chunk of vitamin C, helping enhance iron absorption even more.

6. Boost immunity

Hearts of palm are rich in many important vitamins and minerals that are essential for keeping your immune system running smoothly. Vitamin C, zinc and manganese, in particular, are all vital for warding off infections and disease to promote better health.

For example, one review published in the Annals of Nutrition concluded that getting enough vitamin C and zinc can reduce symptoms and shorten the duration of respiratory tract infections, plus improve the outcomes for conditions like pneumonia, malaria and diarrhea. Manganese, on the other hand, protects against oxidative stress and fights off free radicals that can contribute to chronic disease.

How to Use

If you’re looking for where to buy hearts of palm, give your local grocery store a try. It can usually be found canned or jarred in the canned vegetable section. It’s also available in bulk from some online retailers. Finding fresh hearts of palm may be a bit more challenging, but they are sometimes available in the produce section of specialty grocery stores or markets, especially in areas where hearts of palm are produced.

Hearts of palm can be enjoyed in a multitude of ways. You can bake, blanch, sauté, steam, sear or grill this nutritious veggie, or even grab a fork and enjoy it right out of the jar.

Although most commonly added to salads, the possibilities for using hearts of palm are limitless. They can be shredded and mixed with barbecue sauce for a meat-free “pulled pork,” pureed with spinach and cheese for a creamy dip, or mixed with cashew cream and veggies to make a vegan tuna salad.

History

Hearts of palm have been a dietary staple for thousands of years in Central and South America. Even before the arrival of Christopher Columbus, the native people were already using all parts of the palm tree, consuming the hearts and nuts of the tree and using the bark and leaves as material.

In the U.S., the sabal palm tree can be commonly found along the southern coastal areas and is even considered the official state tree of both Florida and South Carolina. In fact, South Carolina is often dubbed “The Palmetto State,” and its flag features a sabal palm tree and crescent moon.

Recognized for their delicious flavor, extensive nutrient profile and versatility, hearts of palm have become a household favorite around the globe and have quickly gained widespread popularity.

Risk Factors and Side Effects

Although uncommon, some people have reported allergic reactions after eating hearts of palm. If you experience any food allergy symptoms like hives, itching or swelling after eating hearts of palm, discontinue consumption immediately and talk to your doctor.

Additionally, canned hearts of palm can be pretty high in sodium, containing over 600 milligrams of sodium in each cup. If you have high blood pressure or are following a low-sodium diet, be sure to rinse off your canned veggies to remove excess salt.

Finally, if you do purchase canned hearts of palm, opt for a BPA-free can to minimize your exposure to the potential bisphenol A toxic effects.

Conclusion

• Heart of palm is a vegetable harvested from the inner core of certain species of palm trees.
• Hearts of palm look similar to white asparagus, are light yet crunchy and are versatile enough to use in a variety of different recipes. They are also often used in vegan or vegetarian recipes as a popular meat substitute.
• They are low in calories but contain a good amount of fiber and protein, plus manganese, iron and vitamin C. Canned varieties also tend to be relatively high in sodium.
• With their wealth of nutrients, hearts of palm may help promote digestive health, enhance weight loss, boost the immune system, prevent anemia, stabilize blood sugar and keep bones strong.
• You can eat hearts of palm straight out of the can or bake, grill, sauté or sear them for a nutritious addition to salads, sandwiches, salsas and more.
• Pair this delicious veggie with other nutrient-dense foods and a well-rounded diet to take full advantage of the potential health benefits.