Yacon Syrup
November 23, 2009 Written by JP [Font too small?]You can’t always trust news headlines. I found two recent examples of this on a national cable network and a highly regarded medical site. On the cable news station, one headline touted a story about a woman who was supposedly arrested for “cutting in line” at a discount store. Now that’s an attention grabber! If there’s an actual law against line-cutting, then I was surrounded by hoards of criminals when I recently attended a U2 concert. The truth in this instance is that the person involved also engaged in other inappropriate activities which played a role in her arrest. The second item that caught my eye had to do with a supposed “artificial” sweetener that could lower blood pressure and cholesterol. Which one could it be? Nutrasweet? Splenda? SweetN’ Low? Imagine my surprise when I discovered that oligofructose (OFS) was classified as a synthetic sweetener! That’s news to me, because it is in fact derived from natural sources.
Since I already mentioned the headline about OFS and heart health, I want to delve briefly into the details of that research which was presented this past week at the American Heart Association Scientific Sessions in Orlando, Florida. The Chinese study in question involved 96 adults with “prehypertension”, defined as having a systolic blood pressure reading of 120-139 mmHg and a diastolic range of 80-89 mmHg. A placebo or a daily dose of 20 grams of OFS were provided to all of the participants in the trial over a 12 week period.
- Systolic blood pressure dropped by nearly 7 points in those receiving OFCs.
- Diastolic blood pressure was reduced by over 7 points.
- LDL (“bad”) cholesterol and triglycerides also declined.
The researchers noted weight loss in both the (unspecified) placebo and OFC groups. While promising, these results are considered preliminary. Dr. Dan Qu, the lead researcher of the study, commented that “Further research is needed to see if taking the supplements for a period of time would decrease the risk of heart attacks and stroke”. (1)
There have been some other recent trials that support the role of prebiotic fiber, such as OFS, in promoting cardiovascular health. One food source of this special variety of carbohydrate is yacon root. Yacon is a tuber that looks much like a sweet potato and has a flavor that somewhat resembles watermelon. It’s widely grown and used in select countries in South America such as Peru. There is medical interest in these edible roots because they’re extremely rich sources of inulin and fructooligosaccharides (FOS). These indigestible carbohydrates provide a sweet taste and support the growth of beneficial bacteria in the colon without any significantly negative impact on blood sugar or insulin concentrations.
An April 2009 study presented in the journal Clinical Nutrition tested the effects of yacon syrup on insulin resistance and weight in a group of obese, pre-menopausal women. The Argentinian researchers provided varying dosages of yacon or a placebo to the women for 4 months. It was concluded that .14 grams of FOS per killogram/day resulted in a “significant decrease in body weight, waist circumference and body mass index”. They also noted a decline in “fasting serum insulin” and LDL cholesterol. No adverse blood sugar or gastrointestinal effects were detected. As a side benefit the participants experienced a greater level of hunger satisfaction and found improvements in constipation relief. (2)
Yacon’s ability to promote regular elimination is supported by a September 2008 study in the journal Digestion. In that research, 8 men and 8 women were asked to consume 20 grams of yacon syrup or a similar placebo for a 2 week period. This dosage of yacon provides approximately 6 grams of FOS. The researchers employed a two-week “washout” period between the study of the placebo and the yacon in order to accurately determine the differences between the two substances.
- The “colon transit time” improved from 60 hours to 38 hours during the yacon test periods.
- Bowel movement frequency increased from 1.1 per day to 1.3 daily while using yacon.
- No significant complaints or side effects were reported.
The Swiss authors of the study concluded that, “Due to the low caloric content of yacon, the root could be a useful treatment in constipated diabetic or obese patients”. This reminds me of a strongly held belief that I have: If something promotes good health in diabetes, it’s likely to be beneficial for almost anyone who wants to preserve or encourage wellness. (3)
In order to understand how and why yacon root works, we need only look at the chemical make up of this prized tuber. A 2008 examination from the indigenous home of yacon (Peru) determined that it’s prebiotic properties are probably the primary therapeutic aspect of this food/supplement. The Peruvian scientists note the ability of FOS to stimulate the growth of healthy microflora that promote proper digestion, immune function and nutrient absorption. This review is backed by previous experiments which have specifically determined that the prebiotic fiber in yacon do, in fact, positively regulate the population of various strains of healthy bacteria. In addition, a 2007 study published in the British Journal of Nutrition found that FOS-rich yacon flour can significantly improve the calcium/magnesium balance in test animals thereby improving bone mass via “bone mineral retention”. This bone building effect has previously been noted in trials conducted on other sources of prebiotics, such as chicory root and Jerusalem artichokes.(4,5,6)
Scientists have also uncovered a long list of potentially beneficial antioxidants contained in yacon roots. These phytochemicals, which include such revered antioxidants/phenolic compounds as chlorogenic and ferulic acid, may very well be part of the reason for the anti-diabetic and anti-obesity activity exhibited in the previously mentioned research. This may also partially explain the cardioprotective effect that touched off today’s column. In addition, it’s reassuring to know that this “supplement” has been used historically as a food without any real cause for safety concerns. A 2005 toxicity study in animals tends to affirm the relatively non-toxic reputation for this FOS source. The only significant “side-effect” uncovered in that experiment was a decline in post meal lipid levels – which is generally considered highly desirable. (7,8,9)
I don’t use a whole lot of sweeteners in my daily routine. I’ve personally found that reducing my dependence on any kind of sweetener has lead to an overall blunting of my “sweet tooth”. I simply don’t crave sweets much anymore. I still enjoy an occasion dessert but I almost exclusively sweeten my treats with a combination of stevia and FOS or inulin. Many natural, non-caloric sweeteners include this winning combination. The next time you visit your local health food store, consider checking out the sweetener section. Try experimenting with stevia and FOS/inulin or perhaps even a touch of yacon root instead of an artificial sweetener or sugar. Many people, my self included, find that through some trial-and-error, a superior sweetener that is easier on your internal organs and your weight scale can be found.
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
Be well!
JP
Tags: High Blood Pressure, Prebiotics, Probiotics
Posted in Diabetes, Food and Drink, Nutrition
November 23rd, 2009 at 1:06 pm
Interesting information! I order Stevia from a company called NuNaturals. Cool little company out of Oregon, they make some top notch products! I used to have quite a sweet tooth, but over the years have tried to substitute natural herbs & spices for the flavor of “sweet.” It is amazing how much our taste buds will adapt over time!
November 23rd, 2009 at 11:13 pm
Thanks, Bill! 🙂
I’ve tried some of the NuNaturals products as well. Pretty tasty!
At the moment, I’m using a stevia + FOS extract from Now Foods which contains organic ingredients.
I agree with your last statement wholeheartedly. My dietary preferences have changed dramatically as I’ve shifted to a more whole-food based diet. For instance, tonight I had some sauteed Brussels sprouts and red wine as a snack! A few years ago, that would have been unheard of!
Be well!
JP
November 27th, 2009 at 7:14 am
Arrested for cutting in line.
Never thought about it before, but I guess it’s not really against the law, is it?
November 27th, 2009 at 9:15 am
Anne,
Not that I know of. I think the lady involved also had some sort of an altercation with a police officer and some of her fellow shoppers. That’s the part that crossed the legal/illegal line. 🙂
Be well!
JP
March 31st, 2010 at 9:14 am
This is a really fantastic post enumerating many, if not all, of the potential health benefits of yacon. We’ve been promoting yacon in Canada, and I’m going to link back to this post in an upcoming blog entry on our site. Thanks for this informative article.
March 31st, 2010 at 2:50 pm
Thank you, John. 🙂
Be well!
JP
January 21st, 2011 at 12:06 am
I have tried yacon syrup and find is has a delightful fruity molasses flavor. I understand from everything I’ve read about it that the fructose in it does not react the way other fructose does and is low glycemic and safe for those with diabetes. What I cannot seem to find is just how the fructose content in yacon syrup actually compares (gram-wise) to other natural sweeteners such as honey and maple syrup, AND if this “different” kind of fructose reacts differently than the fructose/sugar in fruits and honey in the matter of promoting or feeding infection/cancer/cavities. Why can’t I find this info anywhere??? Anyone know?
January 21st, 2011 at 1:12 pm
Szy,
I can’t give you exact figures. But it appears that yacon contains a relatively high percentage of it’s carbohydrates in the form of prebiotics such as FOS (fructooligosaccharides). This alone differentiates it from honey and maple syrup.
http://content.karger.com/produktedb/produkte.asp?typ=fulltext&file=000155214
http://www.clinicalnutritionjournal.com/article/S0261-5614%2809%2900030-2/abstract
Here’s some basic information about prebiotics that I posted in the past:
https://www.healthyfellow.com/226/prebiotics-and-probiotics/
Be well!
JP
April 4th, 2015 at 7:51 pm
Update: Yacon may improve constipation …
http://online.liebertpub.com/doi/abs/10.1089/jmf.2014.0115
J Med Food. 2015 Feb 18.
Yacon-Based Product in the Modulation of Intestinal Constipation.
This study aimed to assess the effects of a yacon-based product (YBP) on constipation in adults, including the elderly. Forty-eight individuals were recruited and divided into equal intervention groups named the test and control groups. The YBP (test) and the control (maltodextrin) were dissolved in commercial orange juice. The volunteers for the YBP/test group consumed, on a daily basis, orange juice containing 10 g fructooligosaccharide (FOS)/inulin per day. The control group consumed, on a daily basis, orange juice containing 25 g of maltodextrin. The study had a span of 30 days. We evaluated the participants’ frequency of evacuation, consistency of the feces, constipation score, abdominal symptoms (flatulence, pain, and abdominal strain), and effects upon the microbiota, pH, lactate, and short-chain fatty acids (SCFAs) of the feces. The study showed an increased number of evacuations after the consumption of the YBP as well as an improvement in the consistency of the feces and a reduction in the constipation score. After 30 days of intervention, the group that consumed the YBP showed higher counts of Bifidobacterium, lower Clostridium and enterobacteria counts, and lower fecal pH. In relation to SCFAs, no significant change was found after the intervention. However, the lactate concentration was higher in the test group when compared to the post-treatment control group. The YBP was effective in improving constipation symptoms; not only was its functional characteristic in reducing constipation symptoms evident but it also demonstrated usefulness as a potential therapy.
Be well!
JP
April 4th, 2015 at 10:46 pm
Update: Yacon reduces blood sugar in seniors …
http://link.springer.com/article/10.1007%2Fs00394-013-0648-x
Eur J Nutr. 2014 Oct;53(7):1457-64.
Freeze-dried powdered yacon: effects of FOS on serum glucose, lipids and intestinal transit in the elderly.
BACKGROUND AND AIMS: Freeze-dried powdered yacon (FDY) can be considered a prebiotic product due to its fructooligosaccharides (FOS) content. The effect of 9 weeks of daily intake of FDY containing 7.4 g of FOS on glucose, lipid metabolism and intestinal transit in a group of elderly people was investigated.
METHODS: Seventy-two elderly (mean age 67.11 ± 6.11) men and women were studied for 9 weeks in a double-blind, placebo-controlled experiment. They were randomly assigned to the supplement group (which received 7.4 g of FOS as FDY) or the control group. At the beginning and end of the study, anthropometric measurements, blood sampling, clinical analyses and dietary intake were assessed.
RESULTS: A daily intake of FDY containing 7.4 g of FOS for 9 weeks was associated with a mean decrease in serum glucose (p = 0.013), but supplementation did not reduce serum lipids in the study group. The administered dose did not adversely affect intestinal transit. It did not cause bloating, flatulence or intestinal discomfort.
CONCLUSION: Freeze-dried powdered yacon is a good source of FOS, and daily consumption can have a favourable effect on serum glucose in the elderly. It is also practical, easy and safe to use and store.
Be well!
JP
June 11th, 2015 at 2:11 pm
Update 06/11/15:
http://online.liebertpub.com/doi/abs/10.1089/jmf.2014.0115
J Med Food. 2015 Feb 18.
Yacon-Based Product in the Modulation of Intestinal Constipation.
This study aimed to assess the effects of a yacon-based product (YBP) on constipation in adults, including the elderly. Forty-eight individuals were recruited and divided into equal intervention groups named the test and control groups. The YBP (test) and the control (maltodextrin) were dissolved in commercial orange juice. The volunteers for the YBP/test group consumed, on a daily basis, orange juice containing 10 g fructooligosaccharide (FOS)/inulin per day. The control group consumed, on a daily basis, orange juice containing 25 g of maltodextrin. The study had a span of 30 days. We evaluated the participants’ frequency of evacuation, consistency of the feces, constipation score, abdominal symptoms (flatulence, pain, and abdominal strain), and effects upon the microbiota, pH, lactate, and short-chain fatty acids (SCFAs) of the feces. The study showed an increased number of evacuations after the consumption of the YBP as well as an improvement in the consistency of the feces and a reduction in the constipation score. After 30 days of intervention, the group that consumed the YBP showed higher counts of Bifidobacterium, lower Clostridium and enterobacteria counts, and lower fecal pH. In relation to SCFAs, no significant change was found after the intervention. However, the lactate concentration was higher in the test group when compared to the post-treatment control group. The YBP was effective in improving constipation symptoms; not only was its functional characteristic in reducing constipation symptoms evident but it also demonstrated usefulness as a potential therapy.
Be well!
JP
August 8th, 2015 at 7:36 pm
Updated 08/08/15:
http://pubs.rsc.org/en/Content/ArticleLanding/2015/FO/C5FO00174A#!divAbstract
Food Funct. 2015 Aug 3.
Health properties of oca (Oxalis tuberosa) and yacon (Smallanthus sonchifolius).
Andean roots and tubers are underexploited crops; many contain compounds beneficial to health, so a greater knowledge of their properties is important for encouraging their consumption. The aim of this work was to study the content of bioactive compounds of yacon and oca and their effect on intestinal health using as a model rats of the Wistar strain. Two varieties of ocas (Overa and Rosada) and yacon, which contain significant amounts of fructooligosaccharides and phenolic compounds, were chosen. Rats of the Wistar strain were fed for two months with diets containing these foods in amounts sufficient to provide 8% of fiber. A significant decrease in pH values and an increment in lactobacilli and bifidobacteria counts in the cecum of rats fed with inulin, oca Rosada and Overa were observed; there was no significant decrease in enterobacteriaceae and enterococci counts. The cecum antioxidant activity was incremented in rats fed with the experimental foods with respect to the control diets. The components of dietary fiber and phenolic compound contents in yacon and oca produce effects that contribute to the intestinal health of the experimental animals.
Be well!
JP
August 8th, 2015 at 7:38 pm
Updated 08/08/15:
http://www.sciencedirect.com/science/article/pii/S0308814615005932
Food Chem. 2015 Dec 1;188:504-9.
Antioxidant properties of sterilized yacon (Smallanthus sonchifolius) tuber flour.
The objective of this research work was to investigate the antioxidant properties of sterilized yacon tuber flour. The results revealed for the first time the high antioxidant activity of sterilized yacon flour. The best extract obtained by boiling 8.9% (w/v) of yacon flour in deionised water for 10 min exhibited a total antioxidant capacity of 222±2 mg (ascorbic acid equivalent)/100 g DW and a total polyphenol content of 275±3 mg (gallic acid equivalent)/100 g DW associated to the presence of four main phenolic compounds: chlorogenic acid, caffeic acid, coumaric acid and protocatechuic acid, as well as the amino acid tryptophan. The most abundant was chlorogenic acid, followed by caffeic acid. Biological assays revealed that the extract had indeed antioxidant protection, and no pro-oxidant activity. In conclusion, sterilized yacon tuber flour has the potential to be used in the food industry as a food ingredient to produce functional food products.
Be well!
JP
August 8th, 2015 at 7:40 pm
Updated 08/08/15:
http://www.ncbi.nlm.nih.gov/pubmed/25853966
Pharm Biol. 2015 Aug;53(8):1183-93.
Yacon roots (Smallanthus sonchifolius) improve oxidative stress in diabetic rats.
CONTEXT: Smallanthus sonchifolius (Poepp. and Endl.) H. Robinson, Asteraceae (yacon) roots are a natural product recognized by the traditional medicine to treat diabetes-related problems. There are no reports concerning the potential of yacon roots to reduce oxidative stress and ameliorate diabetes complications in diabetic animals.
OBJECTIVE: This work analyzes the in vivo antioxidant activity and beneficial effects of yacon roots, using a model of streptozotocin-induced diabetes in rats.
MATERIALS AND METHODS: Lipid peroxidation and other indicators of oxidative stress were determined in liver and kidney homogenates from non-diabetic rats, untreated diabetic rats, and diabetic rats treated orally with yacon flour (340 mg fructooligosaccharide/kg/d) as a diet supplement for 90 d. Biochemical parameters were determined in liver, kidney, and blood at the end of the experimental period.
RESULTS: Yacon supplementation to diabetic rats produced a significant decrease in malondialdehyde levels in both liver (-30.97%) and kidney (-19.15%). Hepatic superoxide dismutase and catalase activities were significantly lower in diabetic-treated rats (-13.46 and -64.33%, respectively) compared with diabetic controls. Similar results were observed in kidney. The treatment of diabetic rats produced an increase of glutathione peroxidase and glutathione levels in liver (172.50 and 35.91%, respectively) and kidney (177.78 and 57.76%, respectively). Plasma cholesterol and triacylglycerol levels and liver fatty acid composition, which were altered in diabetic rats, reverted back to nearly normal with yacon treatment.
CONCLUSIONS: These results indicate that yacon root flour is a potential diet supplement with high in vivo antioxidant activity.
Be well!
JP
August 1st, 2016 at 9:47 pm
Updated 08/01/16:
http://www.mdpi.com/2072-6643/8/7/436/htm
Nutrients. 2016 Jul 21;8(7).
Yacon (Smallanthus sonchifolius) as a Food Supplement: Health-Promoting Benefits of Fructooligosaccharides.
Yacon (Smallanthus sonchifolius), a perennial plant of the family Asteraceae native to the Andean regions of South America, is an abundant source of fructooligosaccharides (FOS). This comprehensive review of the literature addressed the role of yacon supplementation in promoting health and reducing the risk of chronic diseases. According to several preclinical and clinical trials, FOS intake favors the growth of health-promoting bacteria while reducing pathogenic bacteria populations. Moreover, the endproducts of FOS fermentation by the intestinal microbiota, short chain fatty acids (SCFA), act as substrates or signaling molecules in the regulation of the immune response, glucose homeostasis and lipid metabolism. As a result, glycemic levels, body weight and colon cancer risk can be reduced. Based on these findings, most studies reviewed concluded that due to their functional properties, yacon roots may be effectively used as a dietary supplement to prevent and treat chronic diseases.
Be well!
JP
January 22nd, 2019 at 8:46 pm
Updated 01/22/19
https://www.ncbi.nlm.nih.gov/pubmed/30661690
Clin Nutr ESPEN. 2019 Feb;29:22-29.
Consumption of yacon flour improves body composition and intestinal function in overweight adults: A randomized, double-blind, placebo-controlled clinical trial.
BACKGROUND & AIMS: Yacon root is a natural source of fructooligosaccharides (FOS), and it has been studied for its potential effect as a functional food. However, FOS in the in natura root are rapidly hydrolyzed. Thus, the use of dehydrated products such as flour ensures stability of FOS. The effect of chronic consumption of yacon flour on body composition, food intake and of biochemical variables concentration has not yet been evaluated in humans. Thus, we evaluated the effects of yacon flour consumption on these variables associated with excess body weight.
METHODS: Twenty-six adults (31.3 ± 8.5 years) with excess weight (30.4 ± 2.4 kg/m2, 40.16 ± 6.7% body fat) participated in this randomized, double-blind, six-week study. Subjects were randomly allocated to one of the experimental groups (control (n = 13) or yacon flour (n = 13)), received the prescription of energy-restricted diets (- 500 kcal/day) and daily consumed a breakfast drink not containing or containing 25 g of yacon flour (0.1 g of FOS/kg body weight). At the beginning and at the end of the study, biochemical analyses (glycemia, insulinemia, lipid profile and liver function markers), anthropometrics (weight, waist, hip and neck circumference and sagittal abdominal diameter), body composition (lean mass, total body fat, trunk fat, android fat and gynoid fat), blood pressure, intestinal function, and food intake were assessed.
RESULTS: Daily yacon flour consumption was well tolerated, did not cause adverse gastrointestinal effects, increased dietary fiber consumption, promoted greater body weight, waist circumference, waist to height index, sagittal abdominal diameter, and body fat reduction, besides improving bowel function in comparison to the control group.
CONCLUSIONS: Yacon flour served as a natural fiber supplement and proved to be an effective adjuvant to be used in nutritional strategies to control excess body weight.
Be well!
JP