Inulin is a type of soluble fiber that is naturally found in many plants, such as chicory root, Jerusalem artichoke, garlic, asparagus, onion, wheat, and barley. It is also available as a supplement or an ingredient in some processed foods, such as protein bars, yogurts, drinks, and desserts.
Inulin is a prebiotic, which means that it feeds the beneficial bacteria in the gut. These bacteria help to maintain a healthy digestive system, support the immune system, and protect against infections and diseases. Inulin also produces short-chain fatty acids, which nourish the colon cells and have anti-inflammatory effects.
But how does inulin help with weight management? Here are some of the potential benefits of organic inulin for losing or maintaining weight:
Inulin reduces appetite and calorie intake
Inulin can increase the feeling of fullness and reduce hunger hormones, such as ghrelin. This can help to lower the amount of food and calories consumed. For example, one study found that people who took 16 grams of inulin per day for 12 weeks ate less food and lost more weight than those who took a placebo.
Inulin boosts metabolism and fat burning
Inulin can stimulate the production of a hormone called glucagon-like peptide-1 (GLP-1), which helps to regulate blood sugar levels and increase energy expenditure. GLP-1 also promotes the breakdown of fat and inhibits its storage. For instance, one study showed that people who took 10 grams of inulin per day for six weeks had higher levels of GLP-1 and lower levels of triglycerides (a type of fat) in their blood than those who took maltodextrin.
Inulin improves blood sugar control and insulin sensitivity
Inulin can slow down the digestion and absorption of carbohydrates, which can prevent spikes and crashes in blood sugar levels. This can help to prevent cravings, overeating, and weight gain. Inulin can also enhance the effects of insulin, the hormone that regulates blood sugar levels. This can lower the risk of insulin resistance, prediabetes, and type 2 diabetes. For example, one study found that people with prediabetes who took 30 grams of inulin per day for 18 weeks had better blood sugar control and insulin sensitivity than those who took cellulose.
Inulin enhances calcium absorption and bone health
Inulin can increase the absorption of calcium, a mineral that is essential for bone health and strength. Calcium can also help to prevent osteoporosis, a condition that causes bone loss and fractures. Moreover, calcium may have a role in weight management, as some studies suggest that it can modulate fat metabolism and reduce fat accumulation.
Organic inulin is a dietary fiber that has several benefits for weight management. It can help to reduce appetite and calorie intake, boost metabolism and fat burning, improve blood sugar control and insulin sensitivity, and enhance calcium absorption and bone health. However, organic inulin should be used with caution by people who have allergies or sensitivities to fructans or other ingredients in inulin products. It should also be consumed in moderation and as part of a balanced diet and lifestyle.