35 Leek Recipes That Are Healthy & Delicious (Low-Carb, GF Options) (2024)

FAQs

Are leeks anti-inflammatory? ›

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits.

Raw leeks, along with raw garlic and onions, are a source of prebiotics. Prebiotics, a type of fiber, are good for our beneficial gut bacteria. They assist in balancing the bacteria which aids in a healthy digestive system. Leeks are an excellent source of vitamin K and a good source of vitamin A and manganese.

Leeks are also a good source of folate, a B-vitamin that's essential for cell growth and development. In addition to vitamins and minerals, leeks are also high in fibre. This can help to keep your digestive system healthy and may reduce the risk of constipation, heart disease, and certain types of cancer.

In terms of what's good for you, both leeks and green onions have tons of vitamins and nutrients, but overall, leeks are more nutrient dense, with more fiber, and much more of manganese, Vitamin K, Beta Carotene & Iron.

The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops. Choose smaller, younger leeks when you want to eat them uncooked.

Risks of Eating Leeks

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

They are rich in fibre, so it is a satiating food with laxative properties. The leek has an essential oil that eases the digestive process and stimulates appetite.

Gas-producing polysaccharides called fructans are typically found in onion, garlic, agave, and leek. Even when consumed in small quantities, these foods can trigger bloating and other digestive problems like gas and stomach cramps.

Studies suggest that people who regularly eat leeks and other allium vegetables may have up to a 46 percent lower risk of gastric cancer than people who don't eat them, but further studies are needed to be sure. Leeks may also protect you from colorectal cancer.

Prebiotics. A study last year by the University of Colorado Boulder found that prebiotic fibre, found in foods such as chickpeas, artichokes and leeks, and which feed “good” bacteria in the gut, may improve sleep.

What is the best way to eat leeks? ›

Magical Leek Soup is a broth made from boiling leeks in water. It is a mild diuretic and a secret diet food for French women for generations. The practice, as written by Mireille Guiliano in her book, "French women don't get fat" is to sip the broth throughout the day and eat the boiled leeks as the meal.

With low sodium and no saturated fat or cholesterol, leeks are especially beneficial for diabetics. This is also a rich source of fiber for the patient's daily menu. If you don't eat it directly, but use the juice, the nutrients in leeks will also promote the treatment of diabetes.

Leek is an expensive crop to grow, because it is labor intensive. Hand labor is required for all stages of production including: transplanting, weeding, harvesting, washing and packing.

Leeks may improve your digestion. That's in part because they're a source of soluble fiber, including prebiotics, which work to keep your gut healthy ( 31 ). These bacteria then produce short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate.

Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation. They also contain soluble fiber, which keeps digestion on track.

Studies have shown that people who regularly ate foods from the allium family – such as garlic, onions and leeks – showed fewer signs of early osteoarthritis. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

Cruciferous vegetables

Cruciferous vegetables contain sugars that can be difficult for the body to break down, especially if they are consumed infrequently. Some of the vegetables most likely to cause bloating include broccoli, cabbage, asparagus, Brussels sprouts, leeks and shallots, per CNBC.