2023-04-20 16:27:00
We all know we eat way too much sugar. This food flatters the taste buds, but it also ruins our health when its consumption becomes excessive. It would be better if sugar did not constitute more than 5% of our daily energy intake, according to the World Health Organization, that is to say the equivalent of 25 g per day, or about six teaspoons. , taking into account the added sugar in our coffee but also that present in fruit juices, yoghurts, biscuits… Yet we swallow three to four times more on average. Among all the commercially available substitutes, yacon is one of the best solutions to remedy this, says Dr. William Berrebi, gastroenterologist, author of the book “Mission flat stomach”, published by Marabout editions.
Why does the yacon seem so interesting to you?
Dr WILLIAM BERREBI. This tuber originating from Latin America – also known as the “earth pear” – can be eaten as a vegetable, but it is mainly available in Europe in the form of syrup, although it is beginning to be cultivated in France. Despite its naturally sweet taste, it is twice as low in calories as table sugar (197 kcal per 100 g). More importantly: it does not raise blood sugar levels. Its glycemic index, a value that reflects the impact of a food on blood sugar, is only 1, compared to 13 for agave syrup, around 35 for coconut blossom sugar, more than 50 for syrup maple and 68 for white or brown sugar. It therefore does not tire the pancreas and does not fatten the liver. This advantage comes from its very high fiber content which slows down the absorption of sugar in the intestine. The majority of these fibers are fructo-oligosaccharides, which resist our digestive enzymes. They arrive intact in the colon, where they serve as fuel for the good bacteria in the microbiota, which notably reduces the risk of chronic inflammation and colorectal cancer.
Who do you particularly recommend it to?
Yacon syrup is ideal for diabetics since its consumption does not stimulate insulin secretion. And as it can contribute to weight loss, it is also indicated in cases of obesity. I also recommend it to all people whose microbiota is impoverished and unbalanced. For the microbiota to function well and protect our health, we need to eat 30g of fiber per day. However, only one in eight people achieves this objective in France. Adding yacon to your menu is a good way to achieve this without difficulty, especially for people who are intolerant to fruit fructose.
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How to best consume it?
Yacon syrup can be used to sweeten yoghurt, cottage cheese or herbal tea, for example. It can also be used without guilt as a spread, on bread, crepes or pancakes. On the other hand, it is better not to use it in baking because it does not tolerate high temperatures well. To choose it well, you must opt for pure yacon syrup, and not a preparation containing many other ingredients. Also be sure to buy a syrup that contains at least 54% fiber and whose manufacturer is himself a grower. This is the guarantee of a quality product.
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