There are several motivations for individuals to incorporate protein shakes into their diets, including the pursuit of muscle growth, weight management, and recovery from injuries.
While a variety of foods, such as eggs, meats, poultry, dairy, and legumes, offer substantial protein content, protein shakes and powders have gained popularity as a convenient and high-quality source of this vital nutrient.
If you find yourself questioning the effectiveness of these shakes in achieving your desired results, you are certainly not alone. This article will delve into the effectiveness of protein shakes for both muscle gain and weight loss.
1. Containing the prebiotic fiber referred to as inulin.
Fresh chicory root contains 68% inulin based on its dry weight. Inulin, a type of fiber known as a fructan or fructooligosaccharide, is a carbohydrate composed of a short chain of fructose molecules that the body does not digest. It operates as a prebiotic, enhancing the growth of positive gut bacteria.
These bacteria are instrumental in reducing inflammation, fighting off harmful bacteria, and enhancing mineral absorption. As a result, the fiber found in chicory root may contribute to maintaining optimal gut health through various pathways.
2. Aid bowel movements
The body does not digest the inulin present in chicory root fiber, which nourishes gut bacteria and potentially enhances digestive health. Research indicates that inulin may be effective in alleviating constipation.
A four-week study involving 44 adults suffering from constipation demonstrated that a daily intake of 12 grams of chicory inulin resulted in softer stools and a notable increase in the frequency of bowel movements compared to a placebo group.
Additionally, a study with 16 individuals experiencing low stool frequency revealed that a daily dose of 10 grams of chicory inulin raised the average number of bowel movements from four to five per week.
It is important to note that the majority of research has concentrated on chicory inulin supplements, indicating a need for further investigation into its fiber as a dietary additive.
3. Improve blood sugar control
Chicory root fiber could play a significant role in improving blood sugar control, particularly in individuals suffering from diabetes.
This may be due to its inulin content, which supports the development of beneficial bacteria that are crucial for carbohydrate metabolism, converting carbohydrates into sugars and increasing sensitivity to insulin, the hormone that facilitates sugar absorption from the blood.
Additionally, chicory root fiber is rich in compounds such as chicoric and chlorogenic acids, which have demonstrated the ability to enhance muscle sensitivity to insulin in studies conducted on rodents.
A two-month research study involving 49 women with type 2 diabetes found that consuming 10 grams of high-performance inulin daily significantly reduced blood sugar levels and hemoglobin A1c, which measures average blood sugar, compared to a placebo.
It’s important to note that the study assessed high-performance inulin, often added to baked goods and beverages as a sugar substitute, and it has a slightly different chemical makeup than other types of inulin.
4. Support weight loss
Various studies have indicated that chicory root fiber may play a role in regulating appetite and reducing total calorie consumption, potentially contributing to weight loss.
In a 12-week investigation involving 48 overweight adults, researchers administered 21 grams per day of chicory-derived oligofructose, which closely resembles inulin. This resulted in a notable average weight loss of 2.2 pounds (1 kg), while the placebo group gained weight.
Additionally, this research revealed that oligofructose was effective in lowering ghrelin levels, a hormone associated with hunger stimulation.
Other studies have produced comparable findings, although they primarily focused on inulin or oligofructose supplements rather than chicory root fiber itself.
5. Add to your diet
Adding chicory root fiber to your diet is quite simple. You may already be consuming it without realizing it, as many food manufacturers include it as an additive in numerous packaged foods.
The trend of processing chicory root for its inulin has gained traction, as food producers use it to boost fiber levels or replace sugar and fat, taking advantage of its gelling abilities and subtly sweet flavor.
In addition, you can incorporate chicory root into your home-cooked meals. Specialty shops and grocery stores offer whole roots, which people commonly boil and serve as a vegetable.
Additionally, for those seeking to lower their caffeine consumption, roasted and ground chicory root serves as an excellent alternative to coffee. To prepare this flavorful drink, incorporate 2 tablespoons (11 grams) of ground chicory root for each cup (240 ml) of water in your coffee maker.
Furthermore, you can extract inulin from chicory root, and it is readily available in supplement form through online retailers or health food stores.
Dosage and side effects
People have used chicory root for a long time in both culinary and medicinal applications, and they generally regard it as safe for most individuals.
However, consuming too much of its fiber may cause gas and bloating. Manufacturers sometimes chemically modify the inulin found in packaged foods or supplements to enhance its sweetness.
When people do not alter the inulin, they typically label it as native inulin. Research indicates that native inulin may be more easily tolerated and associated with a reduced incidence of gas and bloating compared to other varieties.
Studies typically utilize a dosage of 10 grams of inulin per day; however, some research indicates that people may tolerate both native and modified forms of inulin at higher levels.
Nonetheless, there is currently no officially established recommended dosage for chicory root fiber. It is advisable to seek guidance from a healthcare provider prior to using it as a supplement.
Additionally, pregnant and breastfeeding women should consult a medical professional before considering chicory, given the limited research on its safety for these groups.
Finally, individuals with allergies to ragweed or birch pollen should refrain from using chicory, as it may provoke similar allergic reactions.
The Bottom line
Extracting chicory root fiber from a plant in the dandelions family primarily produces inulin. Researchers associate this fiber with improved blood sugar regulation and digestive wellness, along with other health benefits.
People frequently use chicory root as a dietary supplement and food additive, and it also acts as an alternative to coffee. To enjoy the benefits of this fiber, you can boil the entire root to add to a meal or prepare chicory root coffee for a warm drink.
