If you’ve never heard of yacon syrup, you’re not alone. It’s popular in countries like Peru, Brazil, and Bolivia. But until a few years ago, it hadn’t been widely used in the United States.
But after Dr. Oz did a segment about yacon syrup on his popular TV show, people in the United States started to get excited about this potential diet wonder.
Since the initial airing of the Dr. Oz segment, yacon syrup continues to pop up in internet search results. Here’s more information about yacon syrup and its potentially nutritious benefits.
What is yacon syrup?
The syrup is extracted from the root of the yacon plant. It’s similar to molasses in consistency. The plant is found primarily in South America. The flavor of the syrup is said to taste like figs or raisins.
The root it’s extracted from looks somewhat like a sweet potato. People in the regions that are familiar with the syrup claim it may help with:
- diabetes
- kidney issues
- digestive orders
- weight loss
The syrup has a somewhat sweet taste. It contains a high amount of fructooligosaccharides (FOS). FOS foods are mostly indigestible, and therefore pass straight through the digestive system. This gives it a much lower calorie value than other sweeteners like sugar.
Is yacon syrup healthy?
In addition to its low calorie sweetness, yacon syrup contains soluble fiber. It also feeds the good bacteria in your digestive system. As a food that’s high in fiber, yacon syrup helps digestion, can help balance cholesterol, and stabilizes blood sugar levels. All of these are healthy for your body. But keep in mind: These benefits are not unique to yacon syrup. You can attain them from other foods that are high in fiber. Yacon syrup is lower in fructose than other natural sweeteners, so it may be helpful for someone wanting to reduce their intake of refined fructose. Refined fructose intake has been linked to a host of health problems, including weight gain, diabetes, and liver conditions.
Another benefit of this syrup is that it’s effective for relieving constipation because of its high fiber content. What sets it apart from other similar foods is its potential to be used as a natural sweetener. That’s because it has fewer calories than sugar and the high level of FOS. FOS may not be tolerated well, as it promotes gas and bloating and can be especially tough for those with irritable bowel syndrome, or IBS. While yacon syrup does have health benefits, as with all foods, it should be used in moderation.
Will yacon syrup help you lose weight?
The aspect of this syrup that really gets people buzzing is the potential to help you lose weight. But the question is, does it work?
It may be too soon to tell. The study performed by the team at the Dr. Oz show was limited. It included only a small number of women. The results did show some impressive weight loss after using the yacon syrup. Out of 40 women taking the syrup before each meal for four weeks with no changes to diet or exercise, 29 of them lost weight. You can see why people get excited when they come across this information.
Another main clinical study that was performed to test the effectiveness of yacon syrup for weight loss concluded that it might have health benefits for insulin-resistant, obese women when used over the long term. But both studies are small and not as controlled as many in the scientific field would like them to be.
At this point, there need to be more studies before there can be a scientific conclusion. It’s also important to have some studies showing if the benefits from yacon syrup are any different than that of other foods containing similar amounts of FOS. Some of these FOS foods include: artichokes, onions, and garlic. There are also other high-fiber foods like apples, strawberries, and carrots that can aid weight loss efforts and be part of a healthy diet, too.
The exciting news is that in these initial studies, yacon syrup seems to have a significant effect on weight loss. But it still needs to been proven to the satisfaction of the medical and scientific community.
What are healthy weight loss alternatives?
If you want to get serious about losing weight, there are other medically proven ways to get results. Some of these include:
- eating a balanced diet
- some form of exercise, as directed by your doctor
- decreasing intake of sugary foods
- decreasing intake of caloric beverages
- increasing intake of fruits and vegetables
- decreasing snack foods and sweets
- drinking enough water
In the future, adding small amounts of yacon syrup may be included in this list. Until then, talk to your doctor about whether or not it’s right for you to use it as a part of your overall weight loss strategy.
Next steps
While the limited studies conducted on yacon syrup as a weight loss aid look promising, it’s too soon to name it the new diet miracle. As with most foods, it should be used in moderation. And as with most high-fiber foods, consuming too much over the course of a day could cause digestive upset, including uncomfortable gas and bloating.
If your doctor says it’s OK and you want to give yacon syrup a try, try taking a teaspoon before meals. The maximum recommended intake is 5 teaspoons per day. This was effective for women in the studies. This amount seemed to help curb the appetite, and those participating ate less. Its ability to stabilize blood sugar levels and cholesterol may also help with weight loss. Including yacon syrup in your diet may enhance your other weight loss efforts, but shouldn’t be viewed as something that can cure weight issues on its own.
