WE INTRODUCE THE INULIN AS AN INGREDIENT IN MANY HEALTHY AND SPORT SUPPLEMENTS - WHAT IS IT, WHAT IS IT GOOD FOR, AND HOW DOES IT EFFECT ON WEIGHT LOSS?
Weight-loss formulas remain one of the top selling fitness supplements, with many of them using inulin to keep people away from sugars and fats, further aiding their dieting and helping them reach their fitness goals. In this article we explain the benefits of inulin and why it is present in many weight-loss supplements.
Inulin is a type of soluble fiber found in many plants and also a fructan, which means it’s a polymer of fructose molecules that store carbohydrates. Like other fructans, it is a prebiotic that plays a key role in feeding the good bacteria in your gut and can influence weight-loss, according to several studies.
Although Inulin can easily be found in many plants, it is normal for manufacturers to alter and modify it for different commercial purposes. Some of the natural sources of inulin, easily found in any supermarket, are garlic, raw asparagus, raw onion pulp, wheat, and raw barley; although it is present is around 36.000 species of plants, with chicory root being the richest source of this powerful fiber. On top of that, manufactured products like protein bars, cereal bars, yogurts and other milk products, baked goods and other desserts are also great sources of inulin.
Here is how much inulin you can find in different natural sources:
Chicory root, 35.7–47.6 g
Jerusalem artichoke, 16–20 g
Garlic, 9–16 g
Raw asparagus, 2–3 g
Raw onion pulp, 1.1–7.5 g
Wheat, 1–3.8 g
Raw barley, 0.5–1 g
EFFECTS OF INULIN IN DIGESTION
Given the fact that inulin is a probiotic, 5 grams per day give your body a boost for the growth of Bifidobacteria and Lactobacilli in your gut, a great way to keep your gut healthy and protect the body from disease. These two types of bacteria fight bad bacteria, prevent infections and stimulate your immune system. Inulin is also great when you keep track of your nutrient intake as it slows down overall digestion, enabling your body to better absorb nutrients from the food you eat. It will also help with bowel movement and the fiber content will give you a smoother digestion process, reliving constipation in result.
KEEP YOUR BLOOD SUGAR LEVEL BALANCED WITH INULIN
Different types of inulin might also be helpful to control blood sugar levels, especially for people with diabetes and pre-diabetes. As inulin slows down digestion in general, it also affects the speed in which carbohydrates are absorbed by the body, which allows sugar to be released slowly, controlling sugar spikes and keeping the sugar levels on track.
On top of this, studies have shown that high performance inulin can help reduce insulin resistance and potentially reverse diabetes type 2, as it decreases the amount of fat in the liver. Nevertheless, the effects of other types of inulin are yet to be confirmed and further studies are needed.
INULIN IN WEIGHT LOSS
The fiber present in inulin is a great advantage for people aiming at losing weight. Fiber is an indigestible part of carbohydrates that help people feel fuller for a longer period of time, especially during low-calorie diets, as it takes longer for the stomach to empty. On top of that, when someone is feeling satiated for a longer period of time, it helps avoiding the usual cravings and constant snacking that can counteract all the hard work that is put in the gym.
The above-mentioned benefit of controlling sugar levels and improving digestion also further supports weight loss, avoiding unnecessary fat storage and ensuring that the body properly uses every nutrient intake.
By promoting a natural reduction in appetite, less frequent clinical support may needed. In a year-long study in overweight adolescents, there was a significantly lower rise in body mass index (BMI) in the inulin group, without receiving input from health professionals.
Fiber is the zero-calorie indigestible part of a carbohydrate that helps to keep us full by slowing down the rate at which food empties into our stomach. Inulin, a type of fiber, may also help to control appetite by increasing feelings of fullness.
It is thought that this occurs due to short-chain fatty acids and their ability to increase appetite suppressing hormones such as glucagon-like peptide 1 (GLP-1).
Both inulin and psyllium are natural, plant-based starches that are often used for similar health purposes. You might take psyllium or inulin to help treat diabetes, constipation or high triglycerides and cholesterol levels. Inulin and psyllium also have unique individual health benefits. Before you begin taking either psyllium or inulin for any health purpose, consult your doctor about the proper dosage and potential dangers.
Inulin can be used to replace sugar, fat and flour in some food preparations. Large quantities can lead to bloating or gas.Psyllium seed husk (psyllium) is the fibrous seed coating of a plant native to India. Psyllium is soluble in water; it expands and become sticky and glutinous. It is indigestible in humans. Psyllium is used to relieve gastrointestinal disorders and shows promise in lowering cholesterol and in diabetes management.
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