<h3>An introduction to reishi mushrooms</h3><p>Before we compare turkey tail vs reishi, it’s important to give them both a proper introduction. Reishi goes by several names, including lingzhi in Chinese and the scientific name Ganoderma lucidum. However, its most interesting moniker is the nickname ‘the mushroom of immortality’. It acquired this thanks to both its wellness-supporting properties and a legend that claimed it only grew on three Chinese islands – which were home to immortals.</p><p>Once rare and expensive, reishi is now a popular medicinal mushroom that’s cultivated worldwide. So you don’t need to choose between turkey tail vs reishi based on which is easier to get hold of! Reishi is large and a dark orangey-red, sometimes with pale rings around the edges. The fungus has broad, flat, glossy caps shaped like fans, and grows naturally in hot, humid environments across Asia.</p><p>The potential <a href="https://erbology.co/benefits-of-reishi-mushroom/" target="_blank">health benefits of reishi</a> explain why the mushroom has long been a popular ingredient in traditional medicine systems. And interestingly, modern scientific research suggests they may be on to something – even if reishi won’t grant you eternal life! We’ll talk more about how the fungus could support wellbeing below. But first, let’s look at the other contender in the turkey tail vs reishi contest.</p><h3>An introduction to turkey tail mushrooms</h3><p>Moving on to turkey tail, or Trametes versicolor to be scientific, this fungus got its common name through looks alone. Not unlike reishi, it has flat, semi-circular, fan-like caps. However, they are adorned with colourful concentric rings that can be purple, blue, grey, green, yellow, or black. The outer edge is normally white and wavy, resulting in a similar appearance to a turkey’s tail. It typically grows on dead hardwood trees throughout Europe, Asia, and North America.</p><p>Because of its pleasing aesthetic, over the years people have used turkey tail for all sorts of decorative purposes. That includes as table ornaments and even hat accessories! Today, however, we primarily think of it as a medicinal mushroom. There are many potential <a href="https://erbology.co/turkey-tail-benefits/" target="_blank">health benefits of turkey tail</a> – chiefly for your gut and immune system – as we’ll discover below. This is why, just like reishi, it’s long been a popular ingredient in traditional medicine systems.</p><p>So, if they both have the ability to support wellness, how do you decide between turkey tail vs reishi? Ultimately, it comes down to the specific type of advantages you’re hoping to get from consuming a medicinal mushroom. Let’s dig into the details.</p><h3>Turkey tail vs reishi: comparing the benefits</h3><p>One reason it’s hard to choose between reishi and turkey tail mushrooms is that they have several shared benefits. For instance, they’re both rich in <a href="https://erbology.co/what-antioxidants-do/?countryiso=&amp;post=true" target="_blank">antioxidants</a> – compounds which help to reduce the damage caused by oxidative stress.(1) This is advantageous because oxidative stress increases the risk of developing harmful conditions like heart disease.</p><p>A few other mutual reishi and turkey tail benefits arise because they both contain <a href="https://erbology.co/beta-glucans/?countryiso=&amp;post=true" target="_blank">beta-glucan</a>. This is a type of fibre that offers impressive wellness-supporting effects. As an example, it may assist in lowering blood sugar levels and decreasing cholesterol.(2) That’s good news for both blood glucose management and heart health.</p><p>Another similarity you’ll find when comparing reishi vs turkey tail is that they both function as <a href="https://erbology.co/adaptogens/?countryiso=&amp;post=true" target="_blank">adaptogens</a>. These are plants that help to reduce the negative impacts of stress on the mind and body. They can boost your resistance to both long-term and short-term stress of all different types.</p><p>And regardless of which side you choose in the turkey tail mushroom vs reishi debate, you’ll benefit from their anti-inflammatory properties. Just like oxidative stress, chronic inflammation raises the risk of a number of damaging conditions. That makes this another key advantage of adding medicinal mushrooms to your diet.</p><p>This is all pretty positive news. However, it doesn't help us pick which fungus to take. It’s time to explore the individual strengths of reishi mushroom vs turkey tail.</p><h3>Turkey tail benefits</h3><p>There are two principal areas in which turkey tail stands out. The first of these is gut health. The fungus acts as a prebiotic, nourishing the good bacteria in your gut.(3) This not only supports digestive health, but also many other aspects of wellbeing. For instance, experts have linked a diverse and flourishing gut microbiome to a healthy heart and a strong immune system.(4)</p><p>Perhaps most interestingly, the condition of <a href="https://erbology.co/gut-health-mental-wellbeing/?countryiso=&amp;post=true" target="_blank">your gut affects your brain</a> and mental health.(5) One reason for this is that several neurotransmitters are produced in the gut as well as the brain. These include serotonin and gamma-aminobutyric acid (GABA), both of which influence our emotions. Supporting gut health is on the list of both reishi and turkey tail benefits thanks to the beta-glucan they contain. However, overall, turkey tail takes the win in this area.</p><p>The second major benefit of turkey tail is supporting your immune system. The mushroom is rich in polysaccharide peptide (PSP) and polysaccharide krestin (PSK), both of which have a positive influence on immunity. PSP is able to increase monocyte numbers (which fight infection) and the activity of macrophages (which destroy pathogens).(6) Meanwhile, PSK activates natural killer cells and dendritic cells, which play key roles in protecting us from toxins and pathogens.(7) Again, we can count immunity support among both turkey tail and reishi mushroom benefits for health. However, the mechanisms by which the mushrooms do so are different.</p><h3>Reishi mushroom benefits</h3><p>We mentioned above that, because they’re adaptogens, there are both reishi and turkey tail benefits in terms of stress relief. Nevertheless, reishi has the edge here. One reason for this is that the mushroom could support your sleep. Studies show it can lengthen the duration of our slumber, and even enhance the quality of shuteye you get.(8) This may be thanks to certain sterols and triterpenoids it contains, such as beta-sitosterol.</p><p>As we’re sure you know, sleep is crucial for everything from our mood and cognitive functions to healing and recovery. That makes this a major advantage of reishi. Along similar lines, research also suggests reishi could aid in easing conditions like anxiety and depression.(9) All of which means that if you’re looking for a functional fungus to help you relax, it’s easy to pick between turkey tail vs reishi.</p><p>What about the different turkey tail and reishi mushroom benefits for immunity? Well, reishi is rich in organic compounds called triterpenes – such as ganoderic acids – which have immunomodulatory effects. It also contains polysaccharides that have the ability to stimulate certain kinds of immune cells, like macrophages.(10)</p><p>In addition, test tube studies indicate that reishi could have anti-cancer properties. It may have the potential to inhibit tumour growth and lead to the death of cancer cells.(11) The fungus might also positively influence quality of life in patients undergoing cancer treatments like chemotherapy.(12) However, further investigation is necessary to clarify these findings.</p>

<h3>Turkey tail vs reishi: key compounds</h3><p>When comparing reishi mushroom vs turkey tail, it’s not only the visual differences that matter. It’s what’s going on underneath. These two fungi have several nutritional similarities, such as being rich in beta-glucan. They also both contain beneficial minerals like iron, potassium, selenium, and copper, plus essential amino acids like leucine and tyrosine. These all have crucial roles to play in our health and wellbeing.</p><p>Of course, there are a few important variations in their active compounds. Turkey tail contains PSP and PSK, while reishi is bursting with ganoderic acid and lucidumol. It’s these sorts of compounds which are responsible for the differences in health benefits between turkey tail vs reishi discussed above.</p><h3>How do you take turkey tail and reishi?</h3><p>That covers the key benefits of turkey tail vs reishi. But what about practicalities? Are there any advantages to choosing one fungus over the other in terms of convenience? What about taste?&nbsp;</p><p>In these areas, the turkey tail vs reishi contest is a clear draw. Neither mushroom is particularly easy or appetising to add to your diet raw. Don’t worry though – both are available as powders that make <a href="https://erbology.co/how-take-mushrooms/?countryiso=&amp;post=true" target="_blank">taking functional fungi a breeze</a>.</p><p>You have a few options for how to use reishi or <a href="https://erbology.co/shop/organic-turkey-tail-mushroom-powder/?countryiso=GB" target="_blank">turkey tail mushroom powder</a>. You could go down the traditional route and stir a half a teaspoon into a cup of tea. Alternatively, bring ancient wisdom into the modern age by adding them to coffee or hot chocolate. We know it sounds unusual but trust us – it works! Both turkey tail and reishi have a mildly bitter mushroom taste that pairs perfectly with cocoa and coffee.</p><p>Another method is to incorporate turkey tail or <a href="https://erbology.co/shop/organic-reishi-mushroom-powder/?countryiso=GB" target="_blank">reishi mushroom powder</a> into your cooking. Hot water helps to draw out the nutrients they contain, so we recommend recipes like stews, soups, and risottos. Regardless of where you fall on the turkey tail vs reishi debate, you’ll find your chosen fungus adds a great depth of flavour to meals.</p><p>Finally, if you are on medication or have an existing health condition, seek medical advice before using any functional fungi. This is to ensure they are suitable for your needs and won’t result in unwanted side effects or interactions.</p><h3>Reishi and turkey tail benefits: dual extracts vs whole mushroom powders</h3><p>Choosing a species of functional fungi isn’t the only decision you need to make. You also have the choice between a <a href="https://erbology.co/difference-mushrooms-extract-whole-mushroom/?countryiso=&amp;post=true" target="_blank">whole mushroom powder and a dual extract powder</a>. So, which is the best way to get your turkey tail and reishi mushroom benefits?</p><p>Similar to the initial turkey tail vs reishi question, there isn’t a straightforward answer. Just like the fungi themselves, each one has its own advantages. In essence, dual extracts have a greater concentration of key compounds and secondary metabolites. Meanwhile, whole mushroom powders have a broader spectrum of nutrients. The right option for you depends on your personal wellness goals.</p><p>The more important factor is to choose high-quality products. That’s why we work with an experienced team of expert mycologists to produce ours. They cultivate our fungi on natural and organic substrates under meticulously controlled conditions in Europe. This ensures our reishi and turkey tail receive all the nutrients they require.</p><p>After harvesting the mushrooms, we carefully dry them and grind them into a fine powder. We don’t add any filler ingredients like artificial flavourings, colourings, or preservatives – what you get from us is 100% pure. Plus, we package our powders in environmentally friendly, recyclable amber glass jars to keep them fresh and protect the planet.</p><h3>Can you take reishi and turkey tail together?</h3><p>If you really can’t decide between turkey tail vs reishi, it is possible to take them together. However, you need to halve the dosage of each if you do. For example, instead of ½ teaspoon of <a href="https://erbology.co/shop/organic-reishi-dual-extract-mushroom-powder/?countryiso=GB" target="_blank">reishi dual extract powder</a> per day, you could use ¼ teaspoon of both it and <a href="https://erbology.co/shop/organic-turkey-tail-dual-extract-powder/?countryiso=GB" target="_blank">turkey tail dual extract powder</a>.</p><p>Alternatively, only take one species of functional fungi per day, but choose which depending on your needs. That might mean reishi when you’re feeling stressed, or turkey tail when your gut requires some TLC.</p><p>Another similarity you’ll come across when comparing turkey tail vs reishi is that we recommend taking them in cycles. This is so that you don’t overstimulate your immune system or develop a tolerance to the ingredients. What does it look like in practice? You can take functional fungi daily for 6-8 weeks, then have a break for about 1-8 weeks. This applies regardless of whether you’re using one species of mushroom or several.</p><h3>Turkey tail vs reishi: final thoughts</h3><p>Hopefully this article has told you all you need to know to compare turkey tail vs reishi. The right medicinal mushroom for you ultimately depends on your individual needs and wellness goals. Whether you want to relax with reishi or temper tummy troubles with turkey tail, these fungi have plenty to offer!</p>

“Turkey tail is a good choice for supporting gut health, while reishi works to promote relaxation. Both have potential benefits for immunity and heart health.”

Turkey Tail Vs. Reishi: What Should You Know - Erbology

Our series of features comparing different species of medicinal mushrooms continues with turkey tail vs reishi. We’ll talk about the shared benefits of these fab fungi, as well as the strengths that set them apart. We’ve also got some advice on how to add the one you choose to your diet.

Turkey tail vs. reishi: what you should know

<h3>An overview of turkey tail mushrooms</h3><p>Let’s begin with a quick introduction to the turkey tail fungus. After all, it’s helpful to know what the genuine article is before we discuss false turkey tail vs turkey tail. Also known by its scientific name, <i>Trametes versicolor</i>, turkey tail is a <a href="https://erbology.co/medicinal-mushrooms/?countryiso=&amp;post=true" target="_blank">medicinal mushroom</a> revered for its wellness-supporting properties. It grows naturally on dead hardwood trees across North America, Asia, and Europe, including here in the UK. And these days, producers cultivate it worldwide for use in supplements and similar products too.</p><p>Interestingly, over the years, people have prized turkey tail for its appearance as much as for its nutritional value. This includes using its fan-like caps adorned with multicoloured concentric rings as table ornaments and hat decorations! In fact, its resemblance to the feathers of a turkey’s tail is exactly how it got its name.</p><p>Moving on to false turkey tail, this is comparable in appearance to real turkey tail, so newbies often misidentify it. It doesn’t help that the two grow in similar environments, meaning you’re likely to encounter them in the same location.</p><p>Mixing up these mushrooms might not matter if you’re using them decoratively. However, there’s a big difference in false turkey tail vs turkey tail when it comes to health benefits. As such, it’s important to be able to tell the two mushrooms apart when you’re foraging in the wild. But before we explain how to do that, we should explore why you'd want to consume turkey tail in the first place.</p><h3>The wellness benefits of turkey tail</h3><p>Adding turkey tail to your diet could offer a wealth of potential advantages, most notably for immunity and gut health.</p><p>For example, this potent mushroom contains two polysaccharopeptides – PSP and PSK – which help support the immune system. Research has found that PSP can increase your monocytes, which are white blood cells that fight infection and eliminate germs.(1) Similarly, PSK is able to activate natural killer cells, another type of white blood cell that protects us from pathogens.(2) Both are used alongside conventional cancer treatments in Japan and China to boost patient recovery and quality of life. The presence of these compounds is one of the major differences between false turkey tail vs turkey tail.</p><p>Another reason turkey tail benefits immunity is that it’s rich in <a href="https://erbology.co/beta-glucans/?countryiso=&amp;post=true" target="_blank">beta-glucan</a>. This is a type of fibre that can increase the activity of immune cells like macrophages.(3) What’s more, it supports cardiovascular health by lowering cholesterol levels in your blood and lessening the risk of heart disease.(4) That’s another win for the mushroom in the false turkey tail vs turkey tail contest, as there’s no beta-glucan in the imposter.</p><p>Like many medicinal mushrooms, turkey tail is bursting with antioxidant and anti-inflammatory compounds. These promote wellbeing by reducing oxidative stress and chronic inflammation, both of which increase the risk of developing harmful conditions.</p><p>The last <a href="https://erbology.co/turkey-tail-benefits/?countryiso=&amp;post=true" target="_blank">benefit of turkey tail</a> we’re going to mention is its ability to support gut health. The mushroom acts as a prebiotic, nourishing the good bacteria in your gut and inhibiting the detrimental bacteria there.(5) Not only is this advantageous for digestive health, but also the brain, heart, and immune system. All of which means there’s really no contest between false turkey tail vs turkey tail.</p><h3>Turkey tail vs. false turkey tail: key differences</h3><p>As the name implies, false turkey tail has a lot in common visually with true turkey tail. This can make it tricky to tell the two apart, especially if you’re new to the world of mushrooms. However, when you observe closely, there are several traits that enable you to distinguish between Stereum ostrea vs turkey tail. Let’s look at how to tell the difference between turkey tail and false turkey tail mushrooms.</p><h3>How to differentiate turkey tail from false turkey tail</h3><p>One of the first differences you might notice between turkey tail vs false turkey tail is the mushrooms’ shape. False turkey tail often curves upright, a bit like a shell, whereas the real turkey tail is flatter. They both have irregular edges, and are fairly thin and flexible when fresh. However, Stereum ostrea is normally larger and thicker than Trametes versicolor.</p><p>Colour is also a good way to tell the difference between turkey tail and false turkey tail. While both have concentric rings and pale edges, they tend to be in different hues. False turkey tail generally grows in shades of red, orange, and brown. Meanwhile, true turkey tail can have rings of purple, green, blue, grey, brown, and red.</p><p>Another method for how to tell the difference between turkey tail and false turkey tail is looking at the underside. False turkey tail is yellow or brown underneath, with a smooth texture. Real turkey tail, on the other hand, is white underneath with tiny pores (like very small holes). In many cases, this is the easiest way to distinguish false turkey tail vs turkey tail.</p><h3>Main differences between turkey tail and false turkey tail</h3><p>The following table sums up the principal differences between turkey tail and false turkey tail mushrooms:</p> <table border="1"> <tr> <th></th> <th>Turkey Tail (Trametes versicolor)</th> <th>False Turkey Tail (Stereum ostrea)</th> </tr> <tr> <td>Colour</td> <td>Has rings in distinct shades, including purple, green, grey, brown, and red. Often has a white ring around the outer edge of its caps.</td> <td>Usually has an orange, brown, or red hue, with rings in these shades.</td> </tr> <tr> <td>Size and shape</td> <td>Grows between 2-8cm with a flat cap that has wavy edges.</td> <td>Grows up to 7cm in a shell shape with an upward curvature.</td> </tr> <tr> <td>Underside</td> <td>White with tiny pores.</td> <td>Yellow or brown, and smooth with no pores.</td> </tr> </table> <p></p><p>One last tip is to spend some time looking at photographs of both species of fungus. It’s often easier to distinguish turkey tail mushroom vs false turkey tail when comparing them side by side.</p>

<h3>Is false turkey tail poisonous?</h3><p>A common concern people have when thinking about picking and eating wild mushrooms is safety. This is extremely valid, because many species of fungi are toxic to humans. And, as we’ve seen with this lookalike false turkey tail mushroom, it’s not always easy to tell them apart. So let’s spend a bit of time talking about sensible foraging.</p><p>Are turkey tail mushrooms poisonous? No. In fact, not only are they safe to eat, but (as discussed above) they provide several impressive potential health benefits. Moving on to its imposter, do you have to worry about picking a poisonous false turkey tail mushroom? Also no. They might not offer the same advantages as the real deal, but they aren’t harmful.</p><p>Of course, just because you can eat something doesn’t mean you should! Is false turkey tail edible? Not really. Its tough, leathery texture makes this mushroom unsuitable for human consumption. So if you do come across one while foraging, we recommend leaving it alone. Incidentally, fresh true turkey tail is also quite unappetising, as it too has a tough texture. Don’t worry though – we’ll talk more about how to add the ingredient to your diet below.</p><p>Speaking of foraging, we think it’s important to give a quick safety notice here. The information in this post should help you tell the difference between false turkey tail vs turkey tail. However, we don’t advocate picking and eating your own mushrooms unless you are extremely confident in identifying them. It’s a risky way to get your fungi, so we strongly suggest buying them instead.</p><h3>False turkey tail mushroom benefits and uses</h3><p>We’ve discussed the benefits of turkey tail and how its imposters don’t offer the same health advantages. But are there false turkey tail uses to be aware of? Research in this area is very limited, however so far it doesn't appear that there’s much benefit to consuming it. Especially when you consider its robust texture and unappetising flavour.</p><p>One study did find that Stereum ostrea has some antibacterial and antifungal properties.(6) While this is positive, true turkey tail also has antibacterial properties in addition to all its other wellness-supporting effects.(7) In essence, it appears there are no false turkey tail mushroom benefits you couldn’t get from the real deal or another medicinal mushroom.</p><h3>Other turkey tail lookalikes</h3><p>We’ve established that Stereum ostrea and turkey tail mushroom look alike, plus discussed how to tell them apart. But we’ve still got a little more to cover. With so many mushrooms out there, it’s no surprise there are other turkey tail mushroom lookalikes to be aware of.</p><p>For example, people also sometimes mistake the violet-toothed polypore (Trichaptum abietinum) and gilled polypore (Trametes betulina) for turkey tail. This is because they both have wavy edges and concentric rings on their caps.</p><p>Once again, it’s the underside that helps distinguish between these lookalike false turkey tail mushrooms. As the name implies, the violet-toothed polypore has a lilac hue underneath and bumpy, tooth-like pores. Meanwhile, the gilled polypore has “gills” rather than round pores, which look like a maze of densely packed ridges.</p><p>Both these turkey tail lookalikes are inedible but not poisonous, and neither appears to have much medicinal value. So again, if you spot them while foraging, it’s wise to leave them alone.</p><h3>What’s the best way to take turkey tail mushrooms?</h3><p>During our discussion of false turkey tail vs turkey tail, we mentioned that neither is particularly pleasant to eat raw. Luckily, if you want to enjoy the wellness benefits of turkey tail, you have a better option: <a href="https://erbology.co/shop/organic-turkey-tail-mushroom-powder/?countryiso=GB?countryiso=GB" target="_blank">turkey tail powder</a>. This has a mildly bitter and earthy mushroom flavour, and is surprisingly versatile.</p><p>For instance, you could use turkey tail powder to <a href="https://erbology.co/mushroom-tea/?countryiso=&amp;post=true" target="_blank">make a traditional mushroom tea</a>. Simply stir half a teaspoon into hot water and allow it to steep for a few minutes before drinking. Alternatively, mix a little into your morning coffee or treat yourself to a decadent <a href="https://erbology.co/recipes/mushroom-hot-chocolate/" target="_blank">mushroom hot chocolate</a>. It will amaze you how well functional fungi powders pair with both cocoa and coffee.</p><p>Another fantastic option is to incorporate turkey tail powder into your cooking. Hot water helps to draw out its nutrients, so we recommend adding it to dishes like soups, stews, and risottos. Because the flavour is fairly mild, it works in all kinds of recipes. If you’d like some inspiration, why not try whipping up our <a href="https://erbology.co/recipes/roasted-pumpkin-soup-recipe/" target="_blank">roasted pumpkin soup with turkey tail powder</a>?</p><p>One thing to remember when taking turkey tail mushrooms is that it’s best to do so in cycles. We recommend using it daily for about 6-8 weeks, then having a break of 1-8 weeks. This helps ensure you don’t develop a tolerance to the ingredient or overstimulate your immune system. And if you’re on medication or have an existing health condition, chat to your doctor before consuming functional mushrooms. That way, you can double-check that they’re suitable for your individual needs.</p><h3>Finding high-quality turkey tail powder</h3><p>One of the main reasons to know the difference between false turkey tail vs turkey tail is that only the latter offers substantial wellness benefits. But in order to obtain those benefits, you have to choose a top-notch powder. That’s why we work with expert mycologists to produce ours.</p><p>Our team cultivates the fungi on natural, organic substrates that provide them with all the nutrients they need. That means you get the maximum possible nutritional benefits from taking them. Once mature, the producers harvest the mushrooms and carefully dry them before grinding them into a fine powder. We don’t mix in any filler ingredients, like artificial flavourings or preservatives, so what you receive is 100% pure. Just as it should be!</p>

“One of the easiest ways to tell the difference between turkey tail and false turkey tail is by looking at the underside of the cap. False turkey tail is yellowy-brown and smooth, while true turkey tail is white underneath with tiny pores.”

False Turkey Tail vs Turkey Tail: Everything You Need to Know - Erbology

Turkey tail is a popular medicinal mushroom to forage for. This is thanks to its distinctive appearance, impressive health benefits, and relative abundance in the wild. However, there are some turkey tail lookalikes to be aware of if you’re planning to search for this potent fungus. And perhaps the most notable of these is false turkey tail, or Stereum ostrea. In this post, we’re examining the differences between false turkey tail vs turkey tail to help you tell them apart. Plus, we’ll explore why the real deal is so good for you, and how to add it to your diet.

False turkey tail vs turkey tail: everything you need to know

<h3>What is Jerusalem artichoke?</h3><p>Before we discuss the practical details of how to eat Jerusalem artichoke, let’s give the ingredient a proper introduction. Despite the name, this root vegetable isn’t a true artichoke and doesn’t come from Jerusalem. It’s actually a member of the sunflower family – not that you would think so from the tuber’s appearance!</p><p>What do Jerusalem artichokes look like? Knobbly in shape and brown in colour, they more closely resemble a ginger root. But the Jerusalem artichoke taste differs greatly from ginger. Nutty and sweet with a floral undertone, the profile is both complex and elegant. It also varies depending on which method you use for how to eat Jerusalem artichoke. For example, if you eat the vegetable raw, it has a fresh and crunchy texture. When cooked, it’s smoother and creamier, with a more aromatic finish.</p><p>Jerusalem artichokes are normally in season from approximately November to March, making this the best time to buy the tubers. They're not always stocked in supermarkets though, so it might be easier to find them at a farmers’ market. Alternatively, Jerusalem artichoke powder is a convenient choice for how to eat Jerusalem artichoke that’s available year-round. Although, again, you’re unlikely to spot it in the supermarket!</p><p>While the vegetable is delicious, enjoying its flavour is not the only reason to learn how to eat Jerusalem artichoke. There are also several potential wellness benefits for you to take advantage of.</p><h3>The health benefits of Jerusalem artichoke</h3><p>So, why might you want to know how to eat Jerusalem artichoke? One of the principal reasons the ingredient is beneficial for you is that it’s rich in a type of fibre called inulin.(1) This functions as a <a href="https://erbology.co/prebiotics-gut-health-benefits/?countryiso=&amp;post=true" target="_blank">prebiotic</a>, nourishing the good bacteria in your gut. These helpful microorganisms support not only digestive health, but also your immune system. In fact, the diversity of your <a href="https://erbology.co/gut-health-mental-wellbeing/?countryiso=&amp;post=true" target="_blank">gut microbiome even influences your mental health</a>.</p><p>What’s more, fibre like inulin increases feelings of fullness and satiety. As such, it could be useful in healthy weight management by reducing the chances of overeating. And because it slows digestion, inulin reduces the risk of spikes in blood glucose after eating. Indeed, research indicates that inulin can have a positive influence on insulin resistance and blood sugar levels.(2)</p><p>Interestingly, inulin might additionally help the body absorb calcium more efficiently.(3) This mineral is vital for the health of our bones and teeth, as well as muscle function and blood clotting. But it’s not just extra calcium you could get by knowing how to eat Jerusalem artichoke. The vegetable is also bursting with iron, a key component of haemoglobin. This is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. <a href="https://erbology.co/low-iron-tired/?countryiso=&amp;post=true" target="_blank">Getting sufficient iron</a> in your diet therefore helps to keep your energy levels up.</p><p>Another reason learning how to eat Jerusalem artichoke could support your energy is that it’s rich in vitamin B1 (thiamine). This assists the body in converting the food you consume into energy, plus supports nerve and muscle function.</p><p>Pretty impressive, right? Now let’s explore how to get these <a href="https://erbology.co/jerusalem-artichoke-sunchokes/?countryiso=&amp;post=true" target="_blank">benefits of Jerusalem artichoke</a>.</p><h3>How do you eat Jerusalem artichokes?</h3><p>The best method for how to eat Jerusalem artichoke depends on the form you buy the vegetable in. Fortunately, you’ll enjoy the same benefits whichever you choose! So it mostly comes down to personal preference – and how much time you have.</p><p>The one that requires the most prep work is using fresh tubers. Most recipes advise you to peel them, although it’s not strictly necessary if you clean the skin thoroughly. If you do want to remove the skin, you’ll probably find it a bit easier to boil the tubers first. The flesh discolours quite quickly when exposed to the air. As such, we recommend popping the cut and/or peeled pieces into acidulated water until you’re ready to cook them. Cold water with a squeeze of lemon should do the trick!</p><p>Doing the prep is not the only thing you need to know about how to eat Jerusalem artichoke. There’s also the cooking method. Here, the options are pretty varied. Like parsnips, you can roast, boil, or mash them, or puree them to use in soups.</p><p>Let’s move on to how to eat Jerusalem artichoke when it’s powdered. This is easy – all you have to do is stir a few teaspoons into your chosen dish. The ingredient’s sweet and earthy flavour means it complements all kinds of meals, from porridge to soups and stews. And if you just want a quick burst of fibre, you can even mix it into a glass of water.</p><p>The last option for how to eat Jerusalem artichoke is to buy food that already contains the ingredient. No prep or cooking required! For example, our Jerusalem-artichoke-rich granola is ideal as a snack on its own or added to yoghurt.</p>

<h3>A selection of our easy and delicious Jerusalem artichoke recipes</h3><p>That covers the main methods of how to eat Jerusalem artichoke. But what about the meals to use it in? Happily, there are plenty of mouth-watering options to choose from! Here are three of our favourite recipes made with Jerusalem artichoke powder to inspire your culinary creativity:</p><p><img src="https://erbology.health/storage/2024/Dec/dGwgoDedbG.jpg"></p><h4>1. 	Jerusalem artichoke soup</h4><p>One of the most popular choices for how to eat Jerusalem artichoke is using the vegetable in a soup. And the great thing about opting for the powdered version here is that it also acts as a thickener. This gives our <a href="https://erbology.co/recipes/jerusalem-artichoke-soup-recipe/" target="_blank">Jerusalem artichoke soup</a> recipe a gorgeously creamy texture and a wonderful depth of flavour.</p><p>We make the base with parsnips and apple, along with garlic, black pepper, bay leaves, lemon and parsley for seasoning. What’s really great about this option for how to eat Jerusalem artichoke is its customisability. You can add pumpkin seeds or walnuts for crunch, or coconut milk for extra creaminess. Alternatively, mix up the taste with the addition of nutritional yeast, rosemary, potato, or celery.</p><p>Whichever way you make it, this recipe is a delicious and soul-warming choice for how to eat Jerusalem artichoke. You could enjoy it on its own for lunch, or serve it as a starter or side dish at dinner. It also pairs perfectly with toast, a grilled vegan cheese sandwich, or a wholesome salad.</p><p>Of course, you can make soup using fresh Jerusalem artichoke too. Simply prepare it in the same way as the parsnips. Alternatively, you might want to roast the chunks to bring out even more of that delicious Jerusalem artichoke taste.</p><h4>2. 	Vegan apple and Jerusalem artichoke pancakes</h4><p>Pancakes probably aren’t the first thing that springs to mind when you think about how to eat Jerusalem artichoke! However, trust us when we say the vegetable is a wonderful addition to this classic dish.</p><p>Perfect for lazy weekend mornings, we make the batter for <a href="https://erbology.co/recipes/vegan-pancake-recipe/" target="_blank">these pancakes</a> with fresh apple, lemon zest, cinnamon, and vanilla. This makes them light and fluffy in texture, but amazingly rich in flavour. And the Jerusalem artichoke powder ensures they’re extra nutritious thanks to its iron, thiamine, and gut-friendly inulin.</p><p>The topping we use in this recipe combines apple, maple syrup, and vanilla for a sweet and comforting finish. However, we encourage you to experiment with different ingredients to keep the dish fresh and interesting. You might like to make a vibrant berry compote using raspberries and blackberries for a burst of colour. Alternatively, mix up the texture with chewy chopped dates or cacao nibs, nuts and seeds for crunch.</p><p>When everything’s ready, stack your pancakes and spoon or pour the topping over them. For extra decadence, you could make more of it and add some in between each pancake layer. If there’s a more tempting option for how to eat Jerusalem artichoke than this, we’re yet to find it!</p><p><img src="https://erbology.health/storage/2024/Dec/1IlqKzRMeO.jpg"></p><h4>3. 	Savoury Jerusalem artichoke muffins</h4><p>Our final idea for how to eat Jerusalem artichoke powder is this scrumptious <a href="https://erbology.co/recipes/savoury-vegan-muffins-recipe/" target="_blank">savoury vegan muffins recipe</a>. These are perfect for times when you want a snack that’s wholesome but still feels like a treat. It uses shredded carrot and sliced onion for texture, plus nutritional yeast and soy sauce for an umami hit. Meanwhile, pepper, curry powder, brown sugar, and thyme leaves create a unique flavour profile. And a sprinkling of sesame seeds and chopped spring onion makes a delicious and eye-catching garnish on top.</p><p>You could serve these muffins at breakfast or take them to work as part of your lunch. If you bring a batch into the office, they’re sure to be popular. Alternatively, treat yourself to one as a mid-afternoon pick-me-up to stop you reaching for the sweets! (Just us?)</p><p>There’s a lot to love about muffins, including how many varieties of them you can make. This means they’re one of the most versatile options for how to eat Jerusalem artichoke. You’re able to add a tablespoon of the powder to literally any muffin recipe – sweet or savoury. Whether it’s chocolate, blueberry, or pumpkin, the ingredient pairs perfectly thanks to its subtle flavour.</p><h3>Introducing our organic Jerusalem artichoke powder</h3><p>These recipes have hopefully given you a better idea of how to eat <a href="https://erbology.co/shop/organic-jerusalem-artichoke-powder/?countryiso=GB" target="_blank">Jerusalem artichoke powder</a>. And there are several reasons to choose it over the fresh ingredient. Not only is it easier to use, but it’s also more nutritionally dense thanks to the way we make it. And unlike inulin supplements, Jerusalem artichoke powder contains a diversity of nutrients, including iron and B vitamins like thiamine. These work together synergistically to support not just gut health but your overall wellbeing.</p><p>It takes approximately 5kg of fresh tubers to make 1kg of our organic Jerusalem artichoke powder. As such, it’s impressively concentrated in nutrients. To ensure high quality, we source the vegetable directly from small, sustainable farmers in Eastern Europe. They use strictly organic techniques to cultivate the plants, with no nasty pesticides or other chemicals in sight.</p><p>Our team picks the tubers by hand during the annual harvest season from October to April. They dry them within two days to keep them fresh, then grind them into a fine powder. We don’t add any filler ingredients like bulking agents, preservatives, or artificial flavourings and colourings. What you receive is 100% pure Jerusalem artichoke. We ship it to you in environmentally friendly amber glass jars to minimise our impact on the planet. Please reuse or recycle them once they’re empty!</p><p>Lastly, in addition to knowing how to eat Jerusalem artichoke, you need to know how to store it. Luckily, this is easy too. Simply keep the jar in a dark place at room temperature, and always screw the lid back on properly!</p><h3>Other recipe ideas for how to eat Jerusalem artichoke</h3><p>Of course, these three recipes are just a few suggestions to get you started. There’s a wealth of other options for how to eat Jerusalem artichoke – fresh or powdered – including:</p><ul><li>Popping it in a stew</li><li>Using it in a warm autumnal salad</li><li>Adding it to a tray bake or gratin</li><li>Slicing and roasting it to create a side dish</li><li>Mashing it for a side dish</li><li>Serving it roasted as an alternative to potatoes or parsnips</li><li>Stirring the powder into risotto</li><li>Making a Jerusalem artichoke pie</li></ul><p>You can make almost any recipe that uses celeriac, potatoes, or parsnips with fresh Jerusalem artichoke instead. Meanwhile, you’re able to stir the powder into pretty much any meal you like. So, get creative in the kitchen and have fun with it. Your gut will thank you!</p>

“Jerusalem artichoke adds a complex and elegant flavour to these recipes, as well as a hearty burst of gut-friendly inulin fibre.”

Three Easy and Delicious Recipes with Jerusalem Artichoke - Erbology

Here at Erbology, we love trying new ingredients. But sometimes it can be a bit daunting if you’re not sure how to use them or what to put them in. With that in mind, today we’re talking all about Jerusalem artichoke (also called sunchoke). What do Jerusalem artichokes look like? How does Jerusalem artichoke taste? What is the vegetable good for? We’ll answer all those questions before addressing the key topic: how to eat Jerusalem artichoke. From fresh tubers to powder, you’ll be an expert on this wholesome and delicious ingredient by the end. And we’ve got three fabulous recipes for you to try using it in too!

Three easy and delicious recipes with Jerusalem artichoke

<h3>What is a Calorie?</h3><p>Anyone who has ever tried a fad diet, or any weight loss diet, has most likely come across calorie counting as a method to lose weight. Counting calories to lose weight is much more complex than what many fad diets may want you to believe. But what is the truth about calorie counting for weight loss?</p><p>Firstly, it may be useful to understand what exactly a calorie is. In fact, a calorie is a unit of measure that we use to calculate energy. An object called a bomb calorimeter measures how much energy is contained within a certain food. Another unit of measure which you may frequently see on food labels is kilojoules. One calorie (1 kcal) is essentially equal to 4.2 kilojoules (4.2 kJ).</p><p><img src="https://erbology.health/storage/images/2020/05/Photo-13-05-2018-13-53-55-e1589887781590-2-1024x683.jpg"></p><h3>A Complex System</h3><p>Calorie counting is based on a system called the Atwater system which dates to the 1800s, this was a method to estimate the number of calories in a specific amount of food based on the total amount of grams of macronutrients (carbs, protein, and fat) that it contains. However, these numbers do not provide information about how much of each macronutrient our bodies can either digest or absorb. Nor do calories tell us how certain foods affect our blood glucose levels for example.</p><p>If we take the example of nuts, we can see that calorie counts are not always a reliable piece of information. In fact, the USDA carried out a study which concluded that the calories our body “absorbs” from nuts are on average 32% less than the calorie count listed on food packaging.</p><p>Furthermore, this conclusion was made relating to the “average person”. But what does “average person” mean? It’s challenging to make such a generalisation because as we can imagine, people differ widely from one another, and so many factors, from age to gender to bodyweight can influence our daily energy requirements as well as energy expenditure.&nbsp;</p><p>Indeed, the USDA study found that the number of calories absorbed from an ounce of almonds varied hugely between individuals, from as low as 56kcal per ounce to as high as 168kcal per ounce!</p><p>This goes to show that the exact same number of almonds can translate to very different calorie counts depending on the individual.</p><p><img src="https://erbology.health/storage/images/2019/11/brooke-lark-29h2n639YDA-unsplash-1024x679.jpg"></p><h3>Related reading</h3><ul><li><a href="https://erbology.co/diet-exercise-weight-loss/">Diet or exercise: what's more important for weight loss?</a></li><li><a href="https://erbology.co/lose-weight-menopause/">How to naturally lose weight during menopause</a></li></ul>

<h3>One Size Doesn’t Fit All for Calorie Counting</h3><p>The takeaway from this is that we are all different and unique when it comes to our bodies and biology. The truth behind calorie counting for weight loss is that one size does not fit all. Therefore the same food can impact people in very different ways. Overall, calorie counting should not be the be-all and end-all. It’s much more helpful to understand your own body and your own unique nutritional needs. Focus on healthy, balanced food as opposed to obsessing over every single calorie.</p><h3>Calories In &lt; Calories Out</h3><p>The logic behind calorie counting for weight loss is the premise that calories in &lt; calories out equals weight loss. In other words, the premise is that if you consume less calories than your body requires to maintain its weight, you should lose weight. Alternatively, if you obtain a calorie deficit by burning more calories than those consumed, according to the equation you should also be losing weight. But is calorie counting really enough to achieve weight loss?</p><p>Whilst it is true that to lose weight, you will require an energy (calorie) deficit, there are many confounding factors which can influence your ability to lose weight. For instance, age, gender, hormones, stress levels, and even the amount/quality of your sleep can all impact weight balance.</p><h3>Calorie Counting: More harm than good?</h3><p>So weight loss is not always as simple as calories in and calories out. What's more, calorie counting can be triggering and negatively impact mental health. In fact, studies have shown that calorie counting, and fitness tracking technology is associated with eating disorder symptoms.&nbsp;</p><p><img src="https://images.unsplash.com/photo-1523394643039-a2770cf4a2a0?ixlib=rb-1.2.1&amp;ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&amp;auto=format&amp;fit=crop&amp;w=1000&amp;q=80"></p><p>Over recent years in fact, the use of calorie counting apps for weight loss and physical activity monitors has increased exponentially. In fact, most of us have built in pedometers in our smartphones and most likely have downloaded a calorie tracking app at some point!</p><p>Anecdotal evidence shows that such tracking devices can either trigger or maintain symptoms related to eating disorders. A group of researchers conducted a study in university students to examine the associations between the use of calorie counting and fitness tracking devices and eating disorder symptomatology.(2)</p><p>The study found that individuals who used calorie trackers had higher levels of eating concerns and dietary restraint, independently of BMI. Moreover, physical activity tracking was also associated with symptoms of eating disorders. These results suggest that for some individuals, calorie counting, and trackers of such nature may be doing more harm than good.</p><h3>Calorie Counting and Eating Disorders</h3><p>Furthermore, another study evaluated the implications of self-weighing and calorie-counting versus intuitive eating on eating disorder severity.(3)The researchers found that higher BMI, more frequent self-weighing, and calorie-counting, along with lower intuitive eating score were predictive of higher eating disorder severity.&nbsp;</p><p>Overall, engaging in self-weighing and calorie-counting behaviours appears to adversely affect eating disorder severity. It has been suggested that promoting intuitive eating may lead to more favourable outcomes. This would ultimately benefit both physical and mental health. So the truth about calorie counting for weight loss is that it may do more harm than good.&nbsp;</p><h3>Motivational Support for Weight Loss</h3><p>Calorie counting seems to have adverse effects on mental health. In addition, it also seems that people would prefer other methods of support to help them achieve their goals.</p><p>Many adults in most western countries today are considered either overweight or obese. This places them at increased risk of developing chronic health conditions such as heart disease, diabetes and multiple cancers.&nbsp;</p><p>Public health support for weight loss in several countries provides information about healthy diet and lifestyle. In addition, apps provide the opportunity for long-term motivational support.&nbsp;</p><p>A study looking at people trying to lose weight explored the problems, experiences and wishes that these individuals experience regarding weight management support.&nbsp; The subjects from this study unanimously agreed on the fact that waning motivation is a major issue when it comes to weight loss.(4)</p><p><img src="https://images.unsplash.com/photo-1547357247-65c96cee979f?ixlib=rb-1.2.1&amp;ixid=MnwxMjA3fDB8MHxwaG90by1wYWdlfHx8fGVufDB8fHx8&amp;auto=format&amp;fit=crop&amp;w=1000&amp;q=80"></p><p>Furthermore, they all expressed the desire for a motivational app that could provide support for weight loss and increasing physical activity. The participants stated that they disliked calorie counting apps as well as those that required a large amount of input from the user. There was a general consensus towards wanting behavioural elements such as goal setting and reviewing amongst the features of the app.&nbsp;</p><p>In addition, they expressed a wish for the app to be personalisable by adding picture reminders and choosing specific times for goal reminders.</p><p>Overall, it appears that there is a significant mismatch between what public health systems provide in terms of informational campaigns and weight-loss self-help resources on one hand, and what people want and need on the other hand. In fact, what people seem to want is motivational and autonomous online support.&nbsp;</p><p>Thus, this suggests that there is an opportunity to develop more effective self-help interventions. Instead of focusing on calorie counting, these would include motivational and useful information.</p><h3>Unconscious Biases&nbsp;</h3><p>Aside from whether calorie counts are accurate, they are not always available for all the foods we consume. A typical example of this is home-cooked meals or food that we eat at a restaurant where they do not specify calorie counts on menus. In such instances, we have to rely on our own estimates. Unsurprisingly, according to research, these estimates can often be very unreliable. In fact, the data shows that people typically tend to underestimate the calories in foods, by an average of about 165 calories!(5)</p><p>Furthermore, our own unconscious biases can also significantly sway our calorie estimates. A common example of an unconscious bias is the “health halo” effect which leads us to dramatically underestimate the number of calories in foods that we either believe to be or are marketed as ‘healthy’.</p><h3>Is Calorie Counting Accurate?</h3><p>Calorie counters are created to calculate how many calories people consume daily. These are often in the form of wearable devices such as digital watches or even apps on your smartphone. Again, there is a large margin of error in such devices and at best, these values are simply approximations. The reason for their inaccuracy is perhaps that the calculations are complex.&nbsp;</p><p>In fact, they must account for how much energy we require for basic physiological functions such as breathing and circulation at rest. This is also known as our basal metabolic rate (BMR). In addition, these calculations must also account for how much we burn during daily activities and exercise, along with how much energy we consume through our digestive system, also known as the “thermic effect of food”.</p><p>Moreover, factors including gender, age, body weight and muscle mass also significantly impact the number of calories that an individual expends per day.</p><p>Therefore, due to the aforementioned reasons, we should not expect calorie counting to be effective as a weight-loss strategy, especially if used as a sole method of weight loss.</p><h3>Adaptive Thermogenesis</h3><p>Further, as we reduce our energy intake and eventually lose weight, our bodies also undergo physiological changes. In fact, these changes occur to preserve our body fat stores and protect us from starvation as per our ancestral genes. Thus, this leads to a change in our metabolism. In fact, if person A weighs less than person B, person A will have a lower BMR than person B, thus burning less calories at rest.&nbsp;</p><p>Therefore, as we lose weight and weigh less along our weight loss journey, we burn less calories. This phenomenon is known as “adaptive thermogenesis”. In other words, our bodies become more “efficient” in their utilisation of energy from food.&nbsp;</p><p>Consequently, it becomes more challenging to lose more weight and maintain weight loss with the same amount of calories. This adaptive thermogenesis is a process we have inherited from our ancestors and it was essentially designed to promote survival in times of food scarcity and famines. Given that it is engrained in our genes, we cannot prevent it from occurring.&nbsp;</p><p>Lastly, our genes affect our weight and overall build. In fact, if two adults of different heights, weights and builds ate exactly the same foods and consumed the exact same calories, they would still look different to each other. So comparing yourself to other people is counterproductive because we are all unique and have different energy needs!</p><p><a href="https://erbology.co/recipes/fennel-lentil-salad-recipe/"><img src="https://erbology.health/storage/images/2018/03/Amaranth-lentil-salad-3-e1543919936722.jpg"></a></p><p>&nbsp;</p><p>Overall, calorie counting should be considered with a grain of salt if it is something that you wish to pursue. The truth about calorie counting for weight loss is that there are so many other variables at play. Working with a registered dietitian is the most effective and safest way to achieve weight loss in a healthy and sustainable way.&nbsp;</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/healthy-vegetarian-recipes-weight-loss/">12 Healthy vegetarian recipes for weight loss</a></li><li><a href="https://erbology.co/healthy-smoothies-weight-loss/">Healthy smoothies for weight loss: our six favourites</a></li></ul>

“The USDA carried out a study which concluded that the calories our body “absorbs” from nuts are on average 32% less than the calorie count listed on food packaging.”