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Yacon syrup

What is yacon syrup?

Yaconsyrup is a functional food with one of the highest naturally occurring concentrations of fructooligosaccharides. Fructooligosaccharides are a compound that tastes sweet but cannot be broken down by the body's sugar-digesting enzymes, which means that fructooligosaccharides are low in calories and do not raise blood sugar levels.

Where does yacon syrup come from?

Yaconsyrup is extracted from the tuberous root of the yacon plant (Smallanthus sonchifolius). This plant was originally domesticated by the Incas and is native to the Andes.

Benefits of yacon syrup

Yaconsyrup has become very popular due to the role it can play in promoting weight loss. Regular supplementation with yacon syrup before meals can increase insulin sensitivity, which may slow or even reverse the development of type 2 diabetes (1). Yacon syrup has also shown promise in reducing fasting glucose levels and lowering cholesterol levels (2). Yacon syrup is known as a prebiotic and helps to keep the digestive system healthy. Friendly bacteria such as Bifidobacterium and Lactobacillus can maintain a large population in the digestive tract when fructooligosaccharides are present, as these are the preferred nutrient of these bacteria (3).

In addition, yacon syrup can protect against constipation. Indigestible fructooligosaccharides have a similar effect in the digestive tract as soluble fiber (1). Fermentation of fructooligosaccharides in the intestine by bacteria lowers the pH value. This promotes greater absorption of calcium from the digestive tract into the bloodstream, which is important for bone health (4).

Benefits of yacon syrup for bodybuilders

The most interesting uses of yacon syrup for bodybuilders are as a weight loss aid and metabolism booster. In the best-known scientific study investigating these effects, overweight women lost an average of 15 kilograms over a period of 4 months with yacon supplementation, while an identical group using a placebo gained an average of 2 kilograms (1). Yacon root is a source of antioxidants that protect cells from free radical damage and also contains tryptophan - an amino acid with antioxidant properties that also plays a role in sleep and mood regulation (5). In addition to this, experimental studies conducted on animals have shown that the phenolic acid present in yacon root can increase testosterone levels by suppressing enzymes in the liver that break down testosterone (6).

Disadvantages and side effects

The use of yacon syrup in moderate amounts is generally considered safe and harmless, even though yacon syrup is not approved as an ingredient in foods for young children in some countries. High doses are known to cause digestive problems such as diarrhea and flatulence. Although early studies are promising, there is little information on the benefits of yacon syrup supplementation in healthy athletes. Some of the potential benefits, such as the ability to increase testosterone levels, have not yet been tested in humans.

Recommended dosage

A dose of 0.14 grams of syrup per kilogram of body weight has been shown to be effective in stimulating metabolism and promoting weight loss. This corresponds to a dosage of about 10 grams of yacon syrup per day for a person weighing 70 kilograms. The same study recommends dividing this dose into two servings and taking each serving about an hour before a meal (1). Other sources recommend taking it with food. It is assumed that a dose of up to 20 grams of fructooligosaccharides per day is generally well tolerated (7).

Yacon syrup supplements

Yaconsyrup is currently only available as a mono-preparation. However, it is quite possible that it could be used in the future in dried or powdered form as an ingredient in fat burners.

Combination with other supplements

Yacon syrup can be combined with any other supplement. As it increases calcium absorption, many people recommend adding it to yogurt or a calcium-rich protein shake to take advantage of this benefit.

References

  1. Genta S, Cabrera W, Habib N, Pons J, Carillo IM, Grau A, Sánchez S: Yacon syrup: beneficial effects on obesity and insulin resistance in humans.
  2. Clin Nutr 2009, 28:182-187.
  3. Beylot M. Effects of inulin-type fructans on lipid metabolism in man and in animal models. Br J Nutr. 2005;93(Suppl. 1):S163-S168
  4. Lachman J, Fernandez EC, Orsak M. Yacon [Smallanthus sonchifolia (Poepp. Et Endl) H. Robinson] Chemical composition and use - A review. Plant Soil Environ. 49 2003; 6 283-290.
  5. van den Heuvel EG, Muys T, van Dokkum W, Schaafsma G. Oligofructose stimulates calcium absorption in adolescents. Am J Clin Nutr 1999 Mar;69(3):544-8.
  6. Yan X, Suzuki M, Ohnishi-Kameyama M, Sada Y, Nakanishi T, Nagata T. Extraction and identification of antioxidants in the roots of yacon (Smallanthus sonchifolius). J Agric Food Chem. 1999 Nov;47(11):4711-3.
  7. Park JS, Han K. The spermatogenic effect of yacon extract and its constituents and their inhibition effect of testosterone metabolism.Biomol Ther. 2013 Mar;21(2):153-60.
  8. Carabin IG, Flamm WG. Evaluation of safety of inulin and oligofructose as dietary fiber.
  9. Regul Toxicol Pharmacol. 1999 Dec;30(3):268-82.