7 Amazing Health Benefits of Hearts of Palm and Why to Eat More of Them

Heart of palm has been a staple in my diet all my life, since like many Latinx people my family ate it often. But I had never even considered where it came from, so I researched this specific type of food and discovered that it’s one of the healthiest plants you can eat.

Technically called Palmitos, heart of palm is actually the heart of some type of palm trees, and while most people call it hearts of palm, that’s because you usually eat more than one stalk (think carrot vs carrots). Palmitos don’t have a very distinct flavor and like jackfruit or tofu it takes on the flavors it’s seasoned in.

Heart of palm is packed with nutrients and low in calories, while delivering a hefty dose of protein, fiber and nutrients that can lower blood sugar and even help fight cancer cells in the body. Here are the many health benefits of eating heart of palm.

The palm heart is a food that helps lower blood sugar, which is key for healthy metabolism, and can help regulate insulin (meaning pre-diabetics and diabetics should eat more of it). It contains antioxidants such as chlorogenic acid which helps regulate blood sugar and lipids, which helps regulate your weight and also lowers your risk of obesity, and diabetes. It also helps you metabolize fat in your diet, which can lower risk of  heart disease.

Hearts of palm are low in calories and high in protein, containing 17 amino acids, including all nine essential amino acids that can’t be made by the body and have to be obtained through diet.( Those are histidine, isoleucine, lysine, methionine, phenylalanine, threonine, threonine, valine, and tryptophan.)

Because of this, says Clara Lawson, a registered dietitian nutritionist at USA Hemp in Portland, OR, hearts of palm makes a great post-workout snack or meal. ”Hearts of palm help with repairing the damaged tissues of your body,” says Lawson.

Lawson says this makes the heart of palm a great option for folks trying to lose weight. “The powerful duo of dietary fiber and plant-based protein in heart of palm keeps you feeling full which promotes weight loss. The best thing about plant-based fiber is that you can eat a lot and still lose weight. Fiber is also highly beneficial for your digestive health. It’s a prebiotic that promotes the growth of good bacteria in your gut,” she says.

According to Lawson, the heart of palm contains many essential nutrients and minerals.

Hearts of palm contain anti-cancer properties with antioxidants including chlorogenic acid with anti-carcinogenic properties. Antioxidants potentially prevent and repair damages caused by oxidative stress.

Additionally, vitamins are found in the vegetable. “It can also give you quality sleep since it contains vitamin B, which is linked with the healthy functioning of the brain and regulating normal sleep patterns. By managing your anxiety and depression, the heart of palm leads you to restful sleep,” Lawson says.

Pregnant people benefit from eating the heart of palm as it contributes to the healthy development of the fetus. “Adding the heart of palm to the diet is greatly recommended because 100 g of it offers 400 mg of folic acid, which is an important nutrient required for the healthy development of the fetus. Folic acid reduces the risk of birth defects related to the baby’s brain and spinal cord,” she says.

Heart of palm is naturally low-fat, low-sugar, low-sodium, and low-calorie, but depending on the preparation, feels satiating.  Here are three ways to use it in a recipe: