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

FAQs

Are leeks anti-inflammatory? ›

Leeks have a variety of biological active effects, such as anti-cancer, anti-inflammation, anti-obesity, anti-oxidation and anti-bacteria, but the action mechanisms of these biological effects are still unclear.

Leek is richer in some vitamins and minerals compared to onion. In 100 grams of leeks, there are 2.1 g of iron — 10 times more than the amount found in onions. AgroWeb.org data on onions and leeks show that the calcium content of leeks is higher, with the exception of green onions.

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.

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.

Avoid leeks with cuts or bruises. 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.

3. Leeks may protect against certain types of cancer. 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.

Leeks are a great addition to keto meals. They're higher in carbs than many vegetables but low enough in carbohydrates that you can eat them in small amounts. They're loaded with fiber, which can help bring down your net carb count even further.

Onions, artichokes, garlic and leeks all contain fructans – carbs that can cause gas and bloating.

Packed with dietary fibre and prebiotics, leeks play a vital role in supporting a healthy digestive system. The fibre content in leeks promotes regular bowel movements, aiding in the smooth passage of waste and preventing constipation.

How do you put leeks in your diet? ›

The sharp flavor of raw leeks turns sweet and mellow when they're cooked—so sweet and mellow, in fact, that they can be eaten on their own, like a vegetable. Leeks can be used interchangeably with onions in most recipes for soups, casseroles, and stews to add a subtle, more complex flavor.

Alliums often cause problems with digestion because of their high fructose content, possibly contributing to GERD indirectly. Avoid shallots, leeks, and chives, especially if raw. Tomatoes may contribute to GERD through direct irritation of the esophagus because of their acidity.

The American Diabetes Association recommends filling half your plate with non-starchy vegetables at meals, such as asparagus, broccoli, green beans, squash and mushrooms. However, the association warns that if you buy frozen or canned veggies, buy the “no salt added” version or rinse the sodium off the produce.

Spinach, collards and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E and K, iron, calcium and potassium. These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.

Leeks. One leek has 1.36 mg of iron, so it will get you to 7.6% DV of iron intake. Give the classic potato and leek soup recipe a go, but also try them charred off and stuffed with blue cheese and nuts. Or pair up with mushrooms in an iron-rich Asian style broth, with some greens tossed in for good measure.

With their earthy taste and vibrant colors, beets are brimming with anti-inflammatory compounds like betalains, nitrates, manganese and vitamin C. Toss them into your favorite salad or make a refreshing juice to get the most out of this delicious veggie.

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.

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. Definite proof of these health benefits of leeks will depend upon future studies with humans.