Is Yacon Syrup Keto Friendly? Why You Should Avoid Yacon on Keto

Have you heard of Yacon Syrup before? This sweet substitute for sugar has become popular with people following a low-carb diet. So – is yacon syrup keto friendly?

Together, we’ll find out the answer, read on…

Early studies suggest that yacon syrup might aid with weight loss, although there isn’t much human research on yacon. (This is exactly what some health experts and marketers have to say about yacon syrup)

On the other hand, there are several potential benefits of yacon syrup that make it attractive to those who follow a low-carb diet.

Here are the most frequently asked questions for yacon syrup …

* What is Yacon Syrup and How To Use It?
* Is Yacon Syrup Keto Friendly?
   Health Benefits of Yacon Syrup and Potential Side Effects

What is Yacon Syrup?

Yacon syrup is extracted from the roots of the yacon plant – a sweet plant that grows in the form of sweet potatoes.

The roots of this plant can be converted into low-carb syrup, which is a natural sweetener that provides a low glycemic index with few calories.

The yacon plant is native to the Andes region of South America and is also known as Smallanthus sonchifolius.

It should be noted that yacon root is adaptable to many climates, and today it is grown commercially in parts of the world including New Zealand, Australia, Asia and the Philippines.

The yacon plant has been used as a local folk medicine for centuries.

How to Use Yacon Syrup

Yacon syrup can be used as a natural sweetener, with a rich flavor and a taste similar to molasses.

It’s also a good alternative (low-carb) that is better than other syrup sweeteners such as honey, agave, maple syrup, corn syrup, or brown sugar.

Yacon syrup is a staple in baked goods like cookies and cakes.

Since this Syrup is rich in flavor, it can be a great addition to smoothies – as well as your delicious recipes like meat and fish dressings for salad dressings.

* Also, note that the flavor of yacon syrup is not as sweet as sucrose.

* So mixing yacon syrup with other healthy, low-carb options like Stevia and Monk Fruit may provide the best balance for certain recipes, especially if you are looking for keto-friendly recipes.

Is yacon syrup sugar-free?

It can be said that yacon root syrup does not contain any refined sugar, but it’s a good source of fructooligosaccharide(FOS).

Since the human digestive system doesn’t have the enzymes to break down fructooligosaccharide, they pass through your digestive tract in one piece. For this reason, they do not give the body any energy that it can use.

This means that yacon has a low glycemic index because you get sweetness without a spike in your blood sugar levels.

* Fructooligosaccharides are found in many different food sources, including fruits, vegetables, and grains such as:

  • Banana
  • Onions
  • Garlic
  • Leek
  • Barley
  • Wheat

* Fructooligosaccharides are mainly prebiotics and are great for promoting the growth of beneficial gut bacteria, increasing gut mass, and improving digestion.

** 1 teaspoon of organic yacon syrup contains:

  • 7 calories
  • 3.7 grams of carbs
  • 2.3 grams of sugars

However, it should be noted that yacon syrup is not completely sugar-free – it contains only two types of simple sugars, fructose and glucose.

* Yacon syrup is somewhat low in carbs and calories, but is it keto friendly as well?

Yacon Chemical Composition

The plant contains the following vitamins, minerals and nutrients such as:

  • amino acids ;
  • protein;
  • vitamin C ;
  • thiamine ;
  • niacin ;
  • riboflavin ;
  • selenium ;
  • caffeic acid;
  • chlorogenic acid.

How To Make Syrup at Home

If you grow this vegetable, you can make the syrup yourself. By following these simple steps:

1. Collect and rinse the tubers with water.

2. Peel them off.

3. Squeeze the juice through a juicer or grated tubers. Then squeeze through cheesecloth.

4. Pour the juice into a saucepan and place it on the stove. Evaporate at moderate temperature.

5. Remove the foam that forms.

6. If possible, you can leave it overnight on low heat.

7. When most of the water has evaporated, it will be brown and thick.

8. Cool and filter through a strainer.

9. You need to store it in a sealed container (bottle) in the refrigerator.

After knowing all this important information about yacon syrup, let’s get to know more about yacon syrup. Is yacon syrup keto friendly?

Is Yacon Syrup Keto Friendly?

Before answering whether or not yacon syrup is keto friendly? You must remember that when taking the keto approach, you will need to base your diet on low-carb foods.

Yacon syrup may be somewhat low in carbs and calories, but that alone doesn’t make it 100% keto friendly sweetener – it contains some digestible sugars.

Also, this Syrup contains only 3 grams of net carbs per 100 grams, which is not recommended on the keto diet.

Why You Should Avoid Yacon Syrup on Keto?

According to Dr. Eric Berg DC is a chiropractor and health educator who is an expert in Healthy Keto™ and Intermittent Fasting.

* Dr. Eric Berg says… Yacon Syrup is Not Keto Friendly

So…Why Yacon Syrup Is Not a Keto Friendly???

50% of Yacon is made up of fructooligosaccharide(FOS), which is a prebiotic fiber. If you use Yacon Syrup and you have any problem with candida, leaky gut, SIBO, or any gut inflammation, you’re going to feel bloated.

30% of yacon is fructose sugar. So you should know that fructose can overwhelm the liver and lead to insulin resistance and a fatty liver.

There was a study that showed that yacon could help you lose weight. However, this was based on a low-fat/low-calorie diet.

In general, yacon syrup will increase your blood sugar enough to kick the body out of ketosis and stop the fat-burning, especially if you don’t know how much to eat.

There are plenty of natural keto-friendly sweeteners other than yacon syrup to choose from it, and each has its unique benefits – try different options and find what works best for you.

But if you are just looking for a healthy alternative to sugar or alternative sweetener, try yacon syrup.

Health Benefits of Yacon Syrup

* Here are 7 health benefits of yacon syrup that you should know…

1. Good for weight loss

Yacon syrup is a great natural sweetener to consume if you are obese or want to lose weight and are looking for a good sugar substitute.

Yes – this syrup may have beneficial effects on obesity. One human study found that when obese women consumed yacon syrup daily, they noticed a decrease in their body weight, waist circumference and body mass index (*).

Yacon increases metabolism, in addition to controlling appetite and food cravings.

A lot of yacon marketers are relying heavily on this study to push the idea that yacon root is a powerful supplement that aids in weight loss.

However, before you get too excited…

It’s worth noting that the study was never replicated. So the yacon likely won’t cause significant weight loss on its own – it can only add value to a healthy lifestyle.

2. Blood sugar control and insulin resistance

* Several studies conducted on rats – and one on humans – found that:

Taking yacon root syrup might help stabilize blood sugar levels and reverse insulin resistance(*).

This would be fine, as it would reduce the risk of heart disease and support steady energy throughout the day.

3. Prebiotics for gut health

Yacon is the “best” source of fructooligosaccharide (FOS), which has vital effects on the body.

In other words, “prebiotics” feed the good bacteria and produce more “probiotics” in the gut.

In general, this increases digestive health and acts as a supplement to prevent yeast infections or overgrowth.

Note: Yacon increases the balance of friendly plants (especially Lactobacillus and Bifidobacterium species) that are beneficial for colon health.

Consuming yacon syrup provides a bioactive effect, as it nourishes all those gut microflora and helps improve gut health.

4. Anti-inflammatory benefits

Yacon is rich in various antioxidants, including caffeine, chlorogenic and ferulic acids.

These compounds may help reduce inflammation and protect the body’s cells from oxidative stress(*)(*)(*).

5. Increases testosterone

Low testosterone levels have been associated with an increased risk of cardiovascular disease and type 2 diabetes.

Fortunately, yacon syrup may work as a natural testosterone booster and a natural remedy for infertility.

6. Potential cancer prevention

Research is still in its early stages, but some studies have shown that yacon extract (from yacon leaves and roots) may kill cancer cells and reduce the risk of cancer.

A 2012 study found – after giving mice with colon cancer either yacon alone or yacon plus probiotics for 13 weeks – the result was that both groups experienced a significant decrease in the growth rate of cancer cells (*).

Another 2017 study found that yacon extract killed breast cancer cells isolated in a test tube.

7. Increases energy potential

It may be beneficial to incorporate yacon syrup into your regular (not keto) diet.
Really how is that ?? Yacon syrup may help you regain your energy after strenuous exercise and hard physical work.

In addition to that:

  • Helps cleanse the intestines;
  • Prevents constipation;
  • Reduces appetite by reducing the production of “hunger hormone”.

Potential Side Effects of Yacon

In large quantities, yacon root syrup can cause minor digestive problems – although in most trials the consumption of yacon did not result in any serious negative symptoms.

* Potential side effects of yacon syrup include:

  • Gases
  • Abdominal discomfort
  • Stomach pain
  • Bloating
  • Diarrhea and nausea

Other effects

  • Stool disorder – more often observed in people with personal intolerance to the components of the vegetable.
  • Frequent urination – due to the high percentage of water in yacon.
  • Loss of appetite over a long period of time is due to the presence of polyfructose, which makes you feel full.
  • Allergic rhinitis – can be characterized by prolonged sneezing, lacrimation and slight swelling of the eyes.
  • Poisoning – occurs when the plant contains an excessive amount of nitrates.

Not everyone will get these symptoms, but it should be noted that yacon syrup is very rich in FODMAPs and may not be suitable for everyone.

In general, fructooligosaccharides appear to be safe when consumed in amounts of less than 30 grams per day gradually. (A typical serving of yacon root syrup is a teaspoon or five grams.)

Final recommendation: Is Yacon Syrup Keto Friendly?

There aren’t enough scientific studies on how effective yacon syrup is for weight loss, so it may be beneficial to take a dose as an alternative to a healthier syrup.

Yacon syrup may be somewhat low in carbs, but that alone cannot make it a 100% keto friendly sweetener – as we mentioned earlier that it contains some digestible sugars.

Among the popular keto-friendly sweeteners, stevia, monk fruit, and erythritol are three of the best options if you want to stay in ketosis and continue “well” on the keto diet.

In addition, try to reduce the intake of this syrup because consuming too much of it can cause digestive problems.

Note: You may be allergic to yacon tubers. So you can stop using yacon root syrup and consult your doctor if you show any signs of an adverse reaction to yacon root syrup.

* Also, diabetics, as well as pregnant and breastfeeding women, should consult their doctor before using yacon root syrup.

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