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How to use chicory root powder
Dec 31, 2021

How to use chicory root powder

Chicory root fiber is derived from a plant that belongs to the dandelion family and primarily composed of inulin.


It has been linked to improved blood sugar control and digestive health, among other health benefits.


While chicory root is common as a supplement and food additive, it can be used as a coffee substitute as well.


If you’re interested in reaping the benefits of this fiber, try boiling the whole root to eat with a meal or brewing chicory root coffee for a hot beverage.

chicory root powder

How to use chicory root powder in cooking


Good preparation means that you will have to dry and roast your chicory before brewing it for chicory coffee. One way prepare it is to first slice the chicory root into small pieces that you will then dry in the sun or in a food dehydrator. You will want the pieces to be as small as possible to ensure that your coffee grinder will be able to handle them. Next, you want to roast it in a moderately hot oven (about 350 degrees) for a few hours. You can then grind the pieces of root in much the same way that you would grind coffee beans. The next step is to brew your ground chicory in a standard coffee pot or French press.


Do add chicory in a 4:1 ratio when using it to dilute coffee.

This ratio should be your starting point. You can add or decrease the amount of chicory in your blend depending on your preference.


Do add less chicory root when using as a coffee substitute.

Chicory is more water soluble when compared to coffee, which means that it can go a long way.


Do cook chicory greens to make them less bitter.

Cooking mix chicory greens sweeter and mellower, in addition to giving them a softer texture.



Do add chicory root to your baked goods to make them healthier.

Chicory root is rich in a fiber called inulin. Inulin is added to many well-known packaged foods so that they can be sold as high-fiber items. It adds fiber without affecting the food item’s flavor or texture, unlike other fiber sources. Fiber is an important nutrient that can help to regulate blood sugar and lower cholesterol levels. You can extract inulin from chicory root simply by heating dried chicory root in water using a microwave. The inulin will precipitate out of the chicory root into the water.


Do halve or quarter the heads of chicory when grilling them.

Grilling softens the outer leaves while leaving the inner leaves crisp. It also gives The Chicory greens a smoky flavor. A light coating with extra virgin olive oil can enhance the flavor and speed up the softening process.


Do chop chicory greens if you plan to steam them.

Chopping shortens the cooking time and ensures that all the leaves have a similar soft consistency.


Don’t drink chicory coffee if what you want is caffeine.

Chicory is caffeine-free despite the fact that when brewed, it can look like very strong coffee. Chicory is used only to lower the cost and caffeine content of coffee without detracting from the flavor, not to add to its stimulating effects.


What does chicory root do

Chicory is a plant. Its roots and dried, above-ground parts are used to make medicine. Chicory is used for loss of appetite, upset stomach, constipation, liver and gallbladder disorders, cancer, and rapid heartbeat.

chicory root powder-1

Chicory Root Powder Benefits


1. Packed with the prebiotic fiber inulin

Fresh chicory root is composed of 68% inulin by dry weight.


Inulin is a type of fiber known as a fructan or fructooligosaccharide, a carbohydrate made from a short chain of fructose molecules that your body doesn’t digest.


It acts as a prebiotic, meaning that it feeds the beneficial bacteria in your gut. These helpful bacteria play a role in reducing inflammation, fighting harmful bacteria, and improving mineral absorption.


Thus, chicory root fiber may promote optimal gut health in a variety of ways.


SUMMARY

Chicory root is primarily composed of inulin, a prebiotic that encourages the growth of healthy gut bacteria.



2. May aid bowel movements

Since the inulin in chicory root fiber passes through your body undigested and feeds your gut bacteria, it may promote healthy digestion.


In particular, studies suggest that inulin can relieve constipation.


A 4-week study in 44 adults with constipation found that taking 12 grams of chicory inulin per day helped soften stool and significantly increased bowel movement frequency, compared with taking a placebo (6Trusted Source).


In a study in 16 people with low stool frequency, taking a daily dose of 10 grams of chicory inulin increased the number of bowel movements from 4 to 5 per week, on average.


Keep in mind that most studies have focused on chicory inulin supplements, so more research is needed on its fiber as an additive.


SUMMARY

Due to its inulin content, chicory root fiber may help relieve constipation and increase stool frequency.


3. May improve blood sugar control

Chicory root fiber may boost blood sugar control, especially in people with diabetes.


This may be due to its inulin, which promotes the growth of beneficial bacteria involved in carbohydrate metabolism — which breaks down carbs into sugars — and sensitivity to insulin, the hormone that helps absorb sugar from the blood.


Chicory root fiber likewise contains compounds like chicoric and chlorogenic acids, which have been shown to increase muscle sensitivity to insulin in rodent studies.


A 2-month study in 49 women with type 2 diabetes found that taking 10 grams of inulin per day led to significant decreases in blood sugar levels and hemoglobin A1c, a measurement of average blood sugar, compared with taking a placebo.


Notably, the inulin used in this study is known as high-performance inulin and often added to baked goods and drinks as a sugar substitute. It has a slightly different chemical composition than other types of inulin.


Thus, more research is needed on chicory root fiber in particular.


SUMMARY

Inulin and other compounds in chicory root may help improve blood sugar control, especially in people with diabetes.

chicory root powder benefits

4. May support weight loss

Some studies suggest that chicory root fiber may regulate appetite and decrease overall calorie intake, possibly leading to weight loss.


A 12-week study in 48 adults with excess weight determined that taking 21 grams per day of chicory-derived oligofructose, which is very similar to inulin, led to a significant, 2.2-pound (1-kg) average reduction in body weight — while the placebo group gained weight (14Trusted Source).


This study also found that oligofructose helped decrease levels of ghrelin, a hormone that stimulates feelings of hunger.


Other research has yielded similar results but mostly tested inulin or oligofructose supplements — not chicory root fiber.


SUMMARY

Chicory root fiber may aid weight loss by reducing appetite and curbing calorie intake, though more studies are necessary.



5. Easy to add to your diet

Chicory root fiber is easy to add to your diet. In fact, you may already be consuming it without realizing it, as it’s sometimes used as an additive in packaged foods.


It’s increasingly common to see chicory root processed for its inulin, which is used to increase fiber content or serve as a sugar or fat substitute due to its gelling properties and slightly sweet flavor, respectively (17Trusted Source).


That said, it can be used in home cooking as well. Some specialty shops and grocery stores carry the whole root, which is often boiled and eaten as a vegetable.


What’s more, if you’re looking to reduce your caffeine intake, you can use roasted and ground chicory root as a coffee replacement. To make this rich beverage, add 2 tablespoons (11 grams) of ground chicory root for every 1 cup (240 ml) of water in your coffeemaker.


Finally, inulin from chicory root can be extracted and made into supplements that are widely available online or at health stores.


SUMMARY

Whole chicory root can be boiled and eaten as a vegetable, whereas ground chicory is often brewed with water to make a coffee-like drink. As a rich source of inulin, it can likewise be found in packaged foods and supplements.


For bulk chicory root powder, please contact us at email:herbext@undersun.com.cn

   

References:https://www.healthline.com/nutrition/chicory-root-fiber

https://www.spiceography.com/cooking-with-chicory/

https://www.rxlist.com/chicory/supplements.htm

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