With its distinctive woody taste and nutty fragrance, chicory coffee has emerged as an indispensable part of my daily morning routine. This beverage enjoys popularity around the world, notably in regions like France and India. You can combine chicory coffee with coffee grounds to elevate your breakfast drink, offering a delicious, caffeine-free alternative to regular coffee. This article delves into the research to evaluate the potential health advantages of chicory coffee.
What is chicory coffee?
The chicory plant, which belongs to the dandelion family, features a robust, hairy stem, delicate light purple flowers, and leaves often used in salads. Producers roast, grind, and brew the roots of the chicory plant to create chicory coffee. The flavor profile of chicory coffee is reminiscent of coffee, often described as having earthy and nutty undertones. People can enjoy this beverage on its own or blend it with coffee to enhance the taste.
The precise origins of chicory coffee remain somewhat ambiguous; however, it is believed to have emerged in France during the 1800s amid a coffee shortage. In an effort to find a substitute or extend their coffee supplies, individuals began adding chicory roots to their brews. Later, during the Civil War, chicory coffee gained popularity in New Orleans, particularly when the city faced a coffee scarcity due to Union naval blockades disrupting port access.
Today, people frequently seek chicory coffee as a caffeine-free alternative to traditional coffee, and it remains available in various regions worldwide.
Nutrients
Chicory root serves as the essential ingredient in chicory coffee. The preparation involves mincing the raw chicory root, roasting it, and subsequently brewing it to produce coffee.
While the specific quantities may differ, a common guideline suggests using approximately 2 tablespoons (11 grams) of ground chicory root for every 1 cup (237 mL) of water.
One raw chicory root, weighing 60 grams, contains the following nutritional components:
- Calories: 43
- Protein: 0.8 grams
- Carbs: 10.5 grams
- Fat: 0.1 grams
- Fiber: 1 gram
- Vitamin B6: 9% of the Daily Value (DV)
- Manganese: 6% of the DV
- Folate: 4% of the DV
- Potassium: 4% of the DV
- Vitamin C: 3% of the DV
- Phosphorus: 3% of the DV
Chicory root serves as an excellent source of inulin, a form of prebiotic fiber that has the potential to aid in weight loss and enhance gut health.
It also includes small quantities of manganese and vitamin B6, which are nutrients associated with brain health.
Nevertheless, it’s crucial to recognize that chicory coffee has rather low nutrient levels since the drink contains only a small amount of chicory root.
Lower blood sugar
The root of chicory is rich in inulin, a form of fiber recognized for its potential to assist in the regulation of blood sugar levels, as evidenced by studies conducted on both humans and animals.
One notable study involving diabetic rats indicated that an 8-week treatment with chicory inulin led to enhanced blood sugar management, attributed to modifications in carbohydrates metabolism.
Although the existing research on the effects of chicory inulin on blood sugar is somewhat limited, several additional studies have indicated its possible benefits in addressing blood sugar levels and insulin resistance.
Insulin plays a crucial role in moving sugar from the bloodstream to muscles and tissues for energy; however, prolonged high levels of insulin can diminish its effectiveness, resulting in insulin resistance and elevated blood sugar levels.
A limited study involving 40 individuals diagnosed with prediabetes demonstrated that a daily intake of 30 grams of inulin over a two-week period led to a significant reduction in insulin resistance when compared to a placebo group.
Furthermore, a comprehensive review of 25 studies indicated that inulin supplementation may be beneficial in lowering insulin resistance in individuals with type 2 diabetes, particularly among those who are obese.
Nonetheless, the majority of existing research has concentrated on inulin itself rather than chicory. Additional studies are required to explore the specific effects of chicory coffee on blood sugar and insulin levels.
Improve digestive health
Chicory root is a notable source of fiber that may enhance various aspects of digestive health. It is believed to play a role in maintaining the health of the gut microbiome, a system closely linked to both health and disease.
The inulin fiber in chicory root, a prebiotic, stimulates the growth of beneficial gut bacteria, leading to this benefit. Several studies have shown that the addition of inulin can boost the concentration of specific healthy bacterial strains in the colon.
Studies have demonstrated that chicory may play a role in enhancing bowel function and reducing instances of constipation. A 2017 investigation involving 44 individuals with constipation assessed the effects of chicory inulin supplements over a four-week period.
The results revealed that participants who received the supplements experienced increased stool frequency and improved stool consistency compared to those on a placebo, leading to a reduction in constipation.
In another small study, the daily intake of 10 ounces (300 mL) of chicory root extract for four weeks was associated with significant improvements in bowel regularity when compared to a control group.
Decrease inflammation
Inflammation serves as a typical response of the immune system; however, chronic inflammation is believed to play a role in the development of various health issues, including heart disease, type 2 diabetes, and cancer. Encouragingly, certain animal studies suggest that chicory root may exhibit anti-inflammatory effects.
A 2014 study involving rats demonstrated that chicory root led to a reduction in levels of tumor necrosis factor alpha, interleukin-6, and interleukin-1, which are all indicators of inflammation.
Similarly, another study indicated that the inclusion of dried chicory root in the diet of piglets resulted in decreased inflammation levels.
Additionally, one study discovered that administering chicory extract to rats with gout inhibited certain pathways that are responsible for regulating inflammation.
Nevertheless, researchers must note that most existing research in this area confines itself to animal studies, necessitating further investigation to determine how chicory root impacts inflammation in humans.
Naturally caffeine-free
Chicory coffee can be an advantageous option for individuals seeking to lower their caffeine intake. They roast, grind, and brew coffee beans to make standard coffee.
Typically, a cup of coffee contains about 92 mg of caffeine, although this amount can vary due to factors such as the type of coffee beans, serving size, and roasting technique.
High caffeine consumption has been associated with various negative effects, including nausea, anxiety, heart palpitations, restlessness, and insomnia.
Since chicory root is naturally free of caffeine, it is an excellent substitute for those wishing to reduce their caffeine consumption.
Some individuals prepare chicory root by steeping it in hot water for a completely caffeine-free beverage, while others choose to mix it with a small amount of regular coffee to create a drink with lower caffeine levels.
The bottom line
There are several health benefits that may be associated with chicory coffee, making it a viable substitute for individuals seeking to lower their caffeine intake. However, the existing research on the health effects of chicory coffee is sparse, and there is no definitive proof that it offers greater health benefits than regular coffee. If you enjoy its flavor and are not allergic, you are welcome to include it in your dietary regimen.
