Is Inulin Keto Friendly? Safety, Calories, Dosage, Benefits and Side Effects

Is Inulin fiber keto friendly? If you’ve been on the keto diet, you’ve likely heard a lot about this question.

You may have also heard about the wonderful health benefits of Inulin fiber in general. Such as losing weight, feeling full, improving blood sugar control, etc.

Inulin’s negative effects and health benefits are often discussed in numerous articles on the internet, but inulin use on the keto diet is rarely reported.

This article delves into inulin and its health benefits, as well as some fascinating details about inulin and keto.

What Is Inulin?

Even if you’ve never heard of inulin, you’re probably consuming 2 to 3 grams of it daily without even realizing it. Inulin fiber is a starchy soluble fiber found in a variety of fruits and vegetables that you eat regularly.

Inulin is a type of prebiotic fiber, which is a substance that microorganisms use in the digestive system and have a beneficial effect on your health.

At this point, three types of prebiotics can provide health benefits:

  • inulin, also referred to as long-chain inulin;
  • fructooligosaccharide (FOS), short-chain inulin that’s also called oligofructose;
  • and galactooligosaccharide (GOS).

Both inulin and FOS are extracted from Chicory Root Fibre, a natural dietary fibre that is extracted using hot water from a plant that’s part of the Chicory family.

Galactooligosaccharide is produced from lactose, which is sourced from animals.

Since longer-chain inulin has a creamy mouthfeel, it’s often used in products to help minimize fat content.

Short-chain inulin (FOS) has a mild sweetness, so it is commonly used in foods and beverages to help reduce the consumption of sugar and sugar substitutes.

You may be wondering whether inulin can be used as a sweetener in keto-friendly recipes. (See the answer below.)

A blend of inulin (short-chain and long-chain) is used in inulin supplements and some foods and beverages. These blends are often widely used in scientific studies.

Manufacturers add Inulin to processed products to (*):

  • Boost the prebiotic content of foods
  • Replace fat in foods
  • Replace sugar in foods
  • Alter the texture of foods
  • Improve the health benefits of various foods due to its benefits for gut health

Where Does Inulin Come From?

The champion in inulin content among cultivated plants is chicory root. It contains up to 20% of this polysaccharide and up to 70% in terms of dry matter.

Natural sources

List of plants with high inulin content:

  • Dry burdock root – 37-45%;
  • Elecampane root – 44%;
  • Dandelion root – 40%;
  • Jerusalem artichoke tubers – 14-18%;
  • Garlic – 9-16%;
  • Leeks – 3-10%;
  • Onions – 2-6%;
  • Tubers of dahlia, narcissus, hyacinth, scorzonera, oat root – 10-12%;
  • Rye – 0.5-1.5%;
  • Barley – 0.5-1%;
  • Bananas – 0.3-0.7%.

High inulin content is found in raisins, asparagus, artichokes.

Manufactured sources

Inulin is also available as a supplement or as a component in the following foods:

  • Protein bars
  • Cereal bars
  • Yogurts and other milk products
  • Drinks
  • Baked goods
  • Desserts

Manufactured inulin comes in several forms (*):

  • Chicory inulin: Extract from Chicory Root.
  • High-performance (HP) Inulin: Manufacturers create HP Inulin by removing the shorter molecules from it.

Fiber supplements that are closely related to inulin are Fructooligosaccharides, also known as Oligofructose.

Is Inulin keto Friendly?

The short answer is yes, inulin is keto friendly!

Chicory root fiber contains no net carbohydrates, which is great news for keto dieters.

Inulin is rich in fiber, at about 9 grams per tablespoon, which is fine if you’re on a keto diet.

Chicory root fiber is resistant to digestion and absorption in the small intestine, which means that it cannot be used as energy by the body because it bypasses the small intestine.

It’s also low in calories and free of net carbs, which is helpful if you choose to include inulin as a friendly fiber in your keto diet for weight loss.

On the keto diet, eating more high-fiber foods – such as Inulin fiber – can be an effective weight-loss strategy.

Not only that, but incorporating Inulin into your keto diet provides an unparalleled opportunity to improve your overall health. Since inulin promotes gut health, and it improves many other aspects of your health, including the immune system, mental health and bowel movements.

Can inulin be used as a substitute for sugar and flour in keto-friendly recipes?

Inulin can be used to enhance the flavor and texture of sugar-free or flour-free recipes, especially if you are on a low-carb or keto diet.

It also contains about 25% to 35% of sugar and starches that work similarly to grain-based flours. In this case, the inulin will help you absorb water and thicken keto-friendly recipes.

Inulin is simple to add into your keto diet as a supplement, sweetener, or baking ingredient because of its mild sweetness and prebiotic benefits. There’s no excuse not to try it now that it’s widely available in powdered supplement form. Your gut and waistline will be grateful!

Inulin Health Benefits

Inulin is a functional food and adding it to your keto diet may improve your overall health. 

Functional foods = are ingredients that offer health benefits that extend beyond their nutritional value.

Here are 8 health benefits of consuming Inulin fiber, whether you follow the keto diet or another diet.

1. Weight and appetite control

Fiber is the undigested part of carbohydrates that contains no calories and that helps keep us full by slowing the rate at which food is emptied into our stomachs.

Whether you are on the keto diet or any other weight loss diet, be sure to include inulin fiber in your diet as it will help you:

  • Suppressing appetite and feeling full for a long period
  • Reducing overall caloric intake and promoting weight loss

2. It promotes digestive health

Did you know that your gut contains between 15,000 and 36,000 types of bacteria?

These bacteria in the intestine live in balance with each other and with the body, and their imbalance leads to problems or diseases in the digestive system.

Bacteria are defined as single-celled Microorganisms that move, multiply and adapt according to the surrounding environment, and some types of bacteria are beneficial to humans, and some are pathogenic and harmful.

This is where the health benefit of inulin comes in, as it aids digestion by increasing the number of good bacteria in the gut, especially Bifidobacteria and Lactobacilli.

These bacteria help:

  • Fend off unwanted pathogens (bad bacteria)
  • Prevent infection
  • Stimulate your immune system

4. Help with stool consistency

Irritable bowel syndrome and constipation sufferers may benefit from taking inulin as a natural supplement. It also helps with bowel regularity, which is particularly important for the elderly.

You may have more bowel movements, but Inulin slows overall digestion.
This allows your body to better absorb nutrients from the various foods you eat.

5. Helps control diabetes

Inulin slows digestion, including the digestion of carbs.

This causes sugar to be released gradually rather than in a burst, resulting in stable blood sugar levels.

Also, a 2015 study showed that Inulin may help people with prediabetes. It can act as a potential blood sugar stabilizer when it’s in your diet … for an extended period.

6. Improve bone health

Calcium is a vital mineral that plays a variety of roles in the body, including bone and tooth formation, blood vessel relaxation and constriction, nerve assistance, muscle movement, and hormone balance and more…

According to some research, inulin helps the body absorb calcium more effectively, which is beneficial to bone density.

7. May prevent colon cancer

In several studies, a high intake of dietary fiber, such as inulin, has been linked to a reduced risk of cancer.

As an immune system booster, it may also be a preventive supplement against cancers of the digestive system. But before any firm conclusions can be drawn about Inulin’s effects on colon cancer, more research is needed.

8. Boosts heart health and lowers Metabolic syndrome risk factors

Research suggests that increasing your intake of fiber (especially soluble fiber) reduces blood cholesterol, reduces the risk of atherosclerosis, and helps you maintain healthy glucose levels.

There seems to be an inverse association between “Fiber intake” and “Systolic and diastolic blood pressure”, “Total cholesterol levels”, and “Triglycerides”.

Soluble dietary fiber can help lower harmful cholesterol in the blood by interfering with the absorption of dietary cholesterol.

According to research, another advantage of inulin is that it does not induce insulin secretion and does not increase blood sugar because carbohydrates and sugars cannot be broken down, so it does not interfere with the ketosis that the keto diet promotes.

Supplement Dosage

You can easily find insulin products and supplements in health food stores and on the Internet.

Inulin fiber is used in a variety of forms as a dietary supplement. The chicory root plant is the source of the majority of varieties.

Inulin Supplements may be labeled a few different ways, including:

  • Inulin powder also called insoluble inulin fiber. This type can be added to recipes or Mixed into liquids.
  • Inulin Prebiotics, often added to probiotic supplements to boost their effects.
  • Inulin added to fiber formulas, bars, grains, meal replacements, etc. This also might be labeled “Chicory Root Inulin”.

Although there is no set daily requirement for inulin, consuming it regularly will help you achieve your essential dietary fiber goals whether you follow a keto diet or your regular diet.

According to Archaeological evidence, ancient populations who ate mainly plant-based diets consumed about 135 grams of prebiotic inulin-type fructans per day!

Since inulin intake varies so much from country to country, it’s difficult to estimate the average inulin intake among adults today.

The average daily intake of inulin for American adults is estimated to be 10–15 grams, with the majority of inulin coming from fruits, vegetables, and processed foods with added chicory root ( like cereals, bars and cheeses, for example).

Adults in the United States are advised to consume 20–35 grams of fiber per day, preferably from whole foods.

However, studies indicate that most children and adults, especially those on low-carb diets like the keto diet, Atkins diet, and South Beach diet, are deficient in dietary fiber.

It’s very simple to use inulin, which can be added to traditional foods like oatmeal, smoothies, juices, and baked goods without altering their taste.

  • Start by eating high-fiber foods and/or supplementing with a small dose of fiber powder (about 3-5 grams per day).
  • If you respond well to a high-fiber diet, drink plenty of water while gradually increasing your fiber intake.
  • If you are seeing good results, you should increase your fiber intake to 10-30 grams per day. If this appears to be excessive, limit yourself to a daily dose of 5 to 15 grams.

Inulin Safety and Side Effects

Inulin has been widely studied by researchers, and it seems to be healthy for most people in small doses.

People who are intolerant to FODMAPs, on the other hand, are likely to experience serious side effects.

Since inulin is entirely normal and found in many foods, it is non-allergic and healthy for most people to eat.

When adding inulin to the keto diet as a friendly fiber, try to start with small amounts, as larger amounts are more likely to cause side effects. Increasing intake slowly over time will help the body to Adjust.

The most common side effects are:

  • Flatulence (gas)
  • Bloating
  • Abdominal discomfort
  • Loose stools and diarrhea

For example, studies have shown that Oligofructose, associated with inulin, causes severe flatulence and flatulence in people who consume 10 g per day.

Higher doses of inulin from chicory root are usually safe, but some people report slight stomach discomfort after taking 7.8 grams per day.

Final recommendations: is Inulin keto friendly

What exactly is inulin? It’s a prebiotic fiber/soluble plant fiber found in abundance in the chicory root plant, as well as an estimated 36,000 other plants.

Inulin is carb-free and low-calorie, so if you’re on the keto diet and looking for a sweet, keto-friendly alternative, chicory root is a good option.

In the keto diet, inulin not only promotes weight loss but also a variety of potential health benefits, including gut health and diabetes control.

To prevent some of the negative effects listed above, eat inulin fiber from real foods (natural food sources) in moderation.

Laisser un commentaire