Gardening

Inulin, how it benefits our health and in what foods it is found

 

Did you know that consuming foods with inulin feeds your health?

In this article we tell you what inulin is, what benefits it brings to our health and in what foods it is found, so that you can take advantage of its benefits and properties.

What is inulin?

Although it is not so popularly known, inulin is a type of carbohydrate that in recent decades has been widely studied both by medicine, as well as by the pharmaceutical and food industries. As a result of these investigations that revealed its properties, it began to be incorporated into many foods, in some cases as a substitute for sugar or fats, in others, with the aim of improving their texture, making them more pleasing to our senses. . But the most important thing you should know is that its intake brings many benefits to our health.

Inulin, as a prebiotic, is not digestible, thus reaching the large intestine intact to nourish the probiotics that will fulfill the task of balancing and nourishing the intestinal flora.

Naturally, this component, which is scientifically recognized as a fructan , is present in the roots, tubers and rhizomes of some plants . In its appearance, it is similar to starch, and soluble in water, it transforms into a gel.

Do you like to take care of yourself? If your goal is to have good health and you like to be well, choose organic fruits and vegetables and take care of yourself from the outside with BIO hygiene and cosmetic products . Remember that ECO food is the best for you and the planet.

Inulin-rich foods

Among the foods richest in inulin we can mention asparagus , garlic , onion , leek or garlic porro and in small quantities it is present in cereals such as wheat, barley and rye and in fruits such as bananas . Moreover, it is in the Jerusalem artichoke , the agave , the dandelion and the chicory root , where the highest concentration of inulin fiber is found.

For this reason, it is that these vegetables are extracted for industrial use. Thus, it is added to cooked foods, such as breads and cookies; also dairy and drinks. This is mainly because it replaces sugars and fats with a very low caloric intake, which is why it is very common to find this component in diet foods.

In turn, the pharmaceutical industry produces and markets dietary supplements taking into consideration the properties of this carbohydrate.

inulin properties

Inulin, functions in our body and health benefits

  • Inulin belongs to what is known as prebiotic foods , which are biological compounds that feed probiotics, which in turn, benefit the production of bacteria that naturally inhabit the intestine, forming the microbiota or intestinal flora , which performs crucial functions. in our body. One of them is that, by covering the intestine, it prevents other foreign and harmful bacteria from settling there, thus collaborating with the elimination of pathogenic germs that can damage health.

The intestinal flora is very sensitive to the rhythm of life that we lead today. Stress, some medications and changes in diet can alter it, causing its imbalance ( dysbiosis ), thus making us more vulnerable to diseases. Therefore, prebiotics and probiotics are natural allies for our health . Incorporate these foods with inulin that we indicate in this article so that, in addition to taking advantage of other benefits that they bring you, you incorporate inulin regularly and constantly through your diet.

  • In addition, inulin works by improving the digestion of food.
  • Various scientific studies [1] have shown that a diet rich in inulin is a natural aid in caring for our health given its multiple benefits. It contributes to the assimilation of minerals such as calcium and magnesium , thus collaborating with our bone health. At the same time it reduces gas, prevents constipation , and intestinal inflammation.
  • We can mention among other benefits of inulin, that by improving the indices of the satiety hormone (leptin) and reducing the hunger hormone (ghrelin), it contributes to weight loss in the case of obese or overweight people. dieters to lose weight this fact is very interesting. [two]
  • This soluble fiber reduces triglyceride levels and controls cholesterol, thus preventing hypercholesterolemia and therefore helps protect our heart health. [3]
  • It also reduces the risk of diabetes and prevents colon cancer. It is also proven that, due to its antioxidant effects , it has improved the quality of life of people with type 2 diabetes.

For all this, it is highly recommended to incorporate into our diet, meals made with artichokes or artichokes, asparagus and other foods that naturally contain inulin.

The dietary supplements that are marketed in dietetics and pharmacies are an initially more comfortable solution for their intake but, as with antibiotics, disproportionate consumption can alter our body. Only nature wisely and generously provides what our body needs in adequate measure. It is up to us to make use of this gift through a varied and balanced diet.

References consulted:

[1] Cuban Journal of Chemistry, Rev Cub Quim vol.27 no.2 Santiago de Cuba May.-Aug. 2015.

[2] https://www.emol.com/noticias/Tendencia/2014/12/30/741207/Crean-una-sustancia-que-podria-ser-vital-en-la-baja-de-peso.html

[3] Medical Journal of Chile. Rev. medic. Chile vol.131 no.6 Santiago jun. 2003

 

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