CHICORY ROOT & KETO | THE BENEFITS OF INULIN
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Time to read 8 min
Have you heard of Chicory Root before?
What about Inulin?
No?
Well, chicory root is actually our sweetener of choice for our Keto Snacks.
It fits perfectly with the other 100% natural ingredients we always use in our Keto Snacks.
But what exactly is it? And why are we putting roots in your keto bars?
Let's dive in and discover what chicory root is, and find out why we add it to our Keto Treats!
What is Chicory Root?
Chicory Root comes from the Chicory Plant, which is a pretty little blue flower that is part of the Dandelion family.
This ingredient has recently gained popularity among keto followers due to its high soluble fibre content and minimal impact on blood sugar levels.
It's slightly sweet and nutty flavour adds depth to recipes like soups, stews, and even baked goods such as our own Keto Cookies!
By including products with this root in your ketogenic diet, you not only enhance the nutritional value of your meals but also support healthy digestion and maintain stable blood sugar levels!
Amazing!
Additionally, chicory root contains inulin, and inulin is pretty awesome...
Ok, So What is Inulin?
So, how can this little root contain so many wonderful health benefits?
It’s all attributed to one thing in particular, naturally found in chicory root… inulin!
Let’s get a little technical…
Inulin is a soluble prebiotic fibre characterized as an oligosaccharide - another fancy way of saying a carbohydrate fibre… and this is a good thing!
It will pass through your body undigested, all the way to your colon and onwards, and can improve bowel movements, help irritable bowel syndrome issues, and ease constipation.
Many of us don’t nearly get enough fibre in our diets. So this is a big tick for chicory root!
Your body cannot absorb the Inulin fibre which means that it cannot be used as energy by the body, however, it does help slow down the rate at which food leaves our stomach, leaving us to feel fuller for longer. That is a blessing when starting a new diet.
It has been shown to have numerous health benefits, including its potential to cleanse the liver, which we will talk about in a little while...
Is Chicory Root Keto-Friendly? Does Chicory Root Have Carbs?
But the big question is.....
Is Chicory Root Keto Friendly?
The short answer is yes, this root is keto-friendly!
Having low net carbs, means this ingredient won't cause trouble for the keto-dieters out there.
Studies suggest that chicory root doesn't significantly spike insulin levels. In fact, its high fibre content can actually help regulate blood sugar!
The soluble fibre in chicory root forms a gel-like substance in the digestive system, slowing down the absorption of carbohydrates and reducing their impact on blood sugar
This means that even though chicory root contains 'some' natural sugars, they're released slowly into the bloodstream, preventing sudden spikes in insulin.
Great news for those struggling to control Type-2 Diabetes!
What about gut health?…
Is Chicory Root Good for Gut Health?
Let’s face it, we should all be a bit kinder to our microbiome. It is often overlooked when trying to think of ways to improve general health and well-being, but it really shouldn't be!
Inulin is special as it is a prebiotic fibre that creates a lovely comfy environment for the probiotic bacteria to flourish.
And this is exactly why Inulin (chicory root) has been linked to happy & good gut health.
A happy gut is linked to a happy immune system, a happy immune system is linked to a happier body… and we could go on, but we think you get the message!
These amazing fibres act as food for the beneficial bacteria in your gut, promoting their growth and improving overall digestion. The prebiotic fibres found in chicory roots are particularly effective at increasing the population of bifidobacteria and lactobacilli, which are known to have positive effects on gut health.
These are the ‘good bacteria’, and you need good bacteria to have a healthy gut and to live a healthy life. Simple.
By nourishing these friendly bacteria, chicory root helps maintain a healthy balance of microorganisms in your digestive system. This leads to improved digestion, reduced bloating, and better absorption of nutrients from your food.
Incorporating chicory root into your diet may also help reduce inflammation in the gut. Chronic inflammation can disrupt the delicate balance of microbes in your digestive system and contribute to various gastrointestinal issues you may be unaware of.
The anti-inflammatory properties of chicory root can help soothe and heal the lining of your intestines, reducing inflammation and promoting optimal gut health.
People may experience a bit of unwanted bloating and flatulence when first ingesting this fibre, so be prepared for that. Although that should lessen as your bowel gets better acquainted with dealing with high-quality fibre in bulk.
Trust us, the health benefits way outweigh any negatives from ingesting Inulin!
Does Inulin Help with Weight Loss?
Yes, by eating foods containing Chicory Root (And Inulin), you are ingesting a low-carb ingredient that will leave you fuller for longer. And that will in turn lead to less carby snacking, and better adherence to the Keto Diet!
And yes, as mentioned, you can enjoy Chicory-root-containing foods and you will still be in Ketosis!
Another weight-loss bonus for those struggling with sugar is research has shown that consuming the inulin fibre in chicory root can improve insulin sensitivity.
Insulin sensitivity refers to how responsive our cells are to the effects of insulin. When our cells become resistant to insulin, it becomes harder for our body to control blood sugar levels and we end up storing that excess glucose as fat. Not what most people want!
By improving insulin sensitivity, chicory root will support weight loss efforts and can help prevent conditions like obesity and type 2 diabetes.
Incorporating chicory into your diet can be a game-changer for weight loss, as it offers a natural way to support your goals without sacrificing flavour or nutrients.
A great substitute for ingredients higher in carbs, While not a sugar substitute exactly, when added to keto treats, chicory root adds a lovely sweet taste to any recipe.
This means you can get your sweet-tooth fix without loading up on keto-killing carbs!
Does Chicory Root Cleanse the Liver?
Yes! Recent studies have also shown that Chicory Root has an amazingly positive effect on your Liver!
The liver plays a crucial role in detoxifying harmful substances in our body, and chicory roots can aid in this process.
Chicory root contains compounds called polyphenols that have been shown to have protective effects on the liver. These polyphenols help reduce inflammation and oxidative stress, which are both key factors in liver damage.
Chicory root has been found to promote bile production, which aids in digestion and helps the liver break down fats more efficiently.
By incorporating chicory root into your diet, you can also potentially improve your cholesterol levels. Studies have shown that certain components of chicory root can help lower LDL cholesterol levels while increasing HDL cholesterol levels.
This is important for overall heart health and can further support your liver's function.
Incorporating chicory root into your diet is a simple yet effective way to enhance your liver health.
Its cleansing properties combined with its ability to improve cholesterol levels and support a keto lifestyle make it an ideal addition to any keto product.
So why not give it a try?
Your liver will thank you for it!
Finally on... Chicory Root & Inulin
With its high fibre content and ability to support gut health, chicory root is an excellent ingredient to have on-board when following a keto lifestyle.
That is why we use it in our 100% Natural Keto Snacks & Treats!
Chicory root is low in net carbs and is the perfect ingredient for keto products, such as our own Keto Bars & Cookies.
Inulin is a prebiotic fibre which can aid in better gut health. It can help you feel fuller for longer, which is perfect for when starting a new diet!
The high antioxidant content in chicory root can help protect against oxidative stress, combat free radicals, and reduce the risk of chronic diseases. Not only that, but it can help cleanse the liver and has beneficial effects on the heart!
Adding chicory root to our products was a no-brainer. Its low carb content combined with its gut-healthy properties makes it a practical choice for those looking to optimise their ketogenic lifestyle.
If you are thinking about taking up the Keto Lifestyle and are concerned about your intake of sugar, you can read our article on Keto and Diabetes Here!
Suzie Walker
Suzie Walker is a qualified Nutritional Therapist from the College of Naturopathic Nutrition London and co-founded The Keto Collective, a company that aims to make it easier for those following the keto way of eating to find whole food, great tasting, keto alternatives to their everyday favorites.
Suzie is a passionate believer in the power of the ketogenic diet and has researched the many health benefits of low-carb living.
Her goal is to bring keto to the masses and take it mainstream.
Does Chicory Root & Inulin Affect Insulin Levels?
Incorporating chicory root into your keto diet is unlikely to cause a substantial rise in insulin levels. Its high fibre content aids in regulating blood sugar by slowing the absorption of carbohydrates and improving insulin sensitivity. Therefore, you can savour the various health benefits of chicory root without worrying about any significant impact on ketosis or blood sugar regulation!
What are Chicory Root's Potential Downsides?
The high fibre content in chicory root, while beneficial for digestive health and inducing a feeling of fullness, may cause gastrointestinal discomfort if consumed in excess. Symptoms may include bloating, gas, and abdominal pain. It's suggested to start with small amounts of chicory root and slowly increase your intake, giving your body time to adjust.
Who Should Steer Clear of Chicory Root?
People with known allergies or sensitivities to plants in the daisy family should proceed with caution when adding chicory root to their diet. Allergies to these plants, such as ragweed or marigolds, can result in itching, swelling, hives, or difficulty breathing. If you have these known allergies, it's essential to avoid chicory root consumption.
Can I Consume Chicory Root Daily?
Yes, you can consume chicory root daily. Actually, we would recommend it!
Is Chicory Root a Superfood?
Yes, chicory root is considered a superfood due to its rich fibre content and potential health benefits. Chicory root has also demonstrated anti-inflammatory properties, potentially reducing the risk of chronic diseases like heart disease and diabetes.