Yacon Honey: A Healthy Alternative?

Yacon Honey Is It Really A Healthy Alternative?

Yacon, Smallanthus sonchifolius, is a plant native to the Andes, domesticated by the Tahuantisuyu population, consumed as fresh fruit after exposing it to the sun for a few days as this increased its sweetness.  It had also been used for medicinal purposes.  to treat digestive and kidney ailments and improve  blood sugar problems.

Yacon honey is obtained from the roots of the plant. The juice from the roots is extracted, then filtered and evaporated through a chemical-free process, similar to the preparation of agave honey.  The final product is a sweet, dark-colored honey with a consistency similar to that of molasses.

Yacon honey is one of the best sources of fructooligosaccharides (FOS) which are a type of healthy fiber.  The body is not able to digest or assimilate these compounds, although they are used as an energy substrate by the bacteria in the large intestine. and in particular by those of the genus Bifidum .  Vegetables rich in fructooligosaccharides have this extra benefit for digestive health, immune function and colon cancer prevention.

In the case of yacon, fructans are the main type of fructooligosaccharides that are abundant in it; a category of soluble fiber.  The exact amount may vary, but yacon honey contains 40-50% fructans.

Yacon also contains some digestible sugars including fructose, glucose and sucrose, which give it its sweet taste.  The rest is made up of fructooligosaccharides and the fiber inulin .

Since much of yacon honey is not digested, it provides only a third of the caloric value of sugar, that is, about 20 calories per tablespoon and for this reason it can be used as a low-calorie alternative to sugar.

The magic of yacon in the body

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When fructans reach the large intestine, they feed the good bacteria and that is the great benefit of yacon.

Good bacteria in the colon is very important for health.  These bacteria, and a balance between the different types of bacteria, are part of the human microbiome, along with fungi, viruses and archaea. They cover every millimetre of the body's surface and are found even on the scalp, inside the mouth and in the oesophagus.

The body has approximately the same number of bacteria as cells.  (30-50 billion), but most bacteria are housed in the intestinal microbiota (the community of microbes present in a specific part of the body is called “microbiota”).

The good bacteria in the intestinal microbiota perform very important functions such as metabolizing nutrients and medications, helping the immune system prevent pathogenic invasions, reducing the risk of diabetes, improving brain function, among others.

When the bacteria digest fructans, they produce short-chain fatty acids which have anti-obesity effects (so far only proven in rats 1 ).

There is also some evidence that fructans may moderate the production of the hormone Ghrelin, which controls appetite and feelings of satiety.

Yacon for weight loss

The basis behind the claims that yacon helps with weight loss is based on one specific study:

Yacon honey:  beneficial effects against obesity and insulin resistance in humans (2 )

The study used  control group - double-blind and a placebo which was another honey in pre-menopausal, obese women with cholesterol problems and a history of constipation.

Two groups were created in which 40 women took yacon honey for 120 days, while the other group of 15 women took another type of honey.

All the women were advised to reduce their caloric intake anyway and try to follow a low-fat diet. The amount of yacon they consumed was sufficient to be tolerated without undesirable gastrointestinal effects.

At the end of the study, women who had consumed yacon honey lost an average of 15 kilos of weight.  At the same time, the other group gained 1.6 kilos in weight on average.

Waist circumference and body mass index also decreased.

Other additional effects:

• A decrease in fasting serum insulin was observed  of 42%.
• Yacon consumption increased intestinal motility (defecation) and the feeling of satiety.   
• The muscle mass index  (IMM) decreased from 34 to 28 (they went from being obese to overweight women)
• Insulin resistance, one of the biggest risk factors for diabetes and heart disease, was reduced by 67%.
• Decrease in “bad” LDL cholesterol went from 137 mg/dL to 97.5 mg/dL (29% decrease).

Other studies done with soluble fibers have shown some weight loss, but not significant. ( 3 )

However, more studies are still needed to corroborate these health benefits. It is also important to remember that these effects are short-term, as there are several foods that help you lose weight, but what is really needed is to keep it under control, and that requires dietary awareness and good nutritional and lifestyle habits (exercise, restful sleep, and sporadic fasting).

Undesirable effects of yacon

Before getting too excited about yacon, it is important to know that it has a dosage since excessive consumption causes gastrointestinal discomfort.

Because of this, it is best to start with a small amount and increase the dosage little by little.  If you have diarrhea or another intestinal condition such as irritable bowel syndrome, it is best to skip the yacon honey.

In the study mentioned above, the women took the yacon honey one hour before eating.  A safe dose can be between 1-2 teaspoons of honey before each meal.

If you want to give yacon a try, make sure you get 100% yacon honey, without any other additives.

You should know, however, that yacon has a high content of what in English is called FODMAP and which stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols:  short-chain carbohydrates resistant to digestion, which,  Instead of being absorbed into the bloodstream, they go to the end of the intestine where most of the intestinal bacteria reside.

In this way, the colon uses these carbohydrates as fuel, producing hydrogen gas and stomach upset in people with sensitivity to these carbohydrates.  This may be the case with yacon if it is not administered with the proper precautions.

Another indication is that yacon honey can be used as a sweetener but should not be cooked or baked at high temperatures (more than 120ºC) since the structure of fructooligosaccharides is destroyed.

Personally, I use it in my recipes that normally include 1-2 teaspoons of honey or dates and to enhance the flavor, I add 2 drops of liquid stevia,  stuff  that works well for me.  However, remember that each person has a different organism so the only way to know if it works for you is to try it.

Nutritional content of yacon

In addition to providing the body with soluble and sweet fiber, yacon contains

antioxidants and potassium.

In a two tablespoon (17 gram) serving ( 4 )

Calories:50

Total fat: 0g

Sodium: 5 mg

Carbohydrates: 12 grams

Of which, fiber: 4 g

Glucose: 7 grams

Protein: 0.4 grams

Magnesium: 50 mg

Potassium: 300 mg

Recipes with yacon

Slimming tea

Prepare infusion to your liking

Add a teaspoon of yacon honey and drink one hour before meals.

Chocolate brownies with yacon and chocolate topping

Ingredients:

3 tablespoons of ground flaxseed mixed with 9 tablespoons of water

1/2 cup + 2 tablespoons powdered sweetener such as erythritol, powdered stevia or xylitol

10 drops of liquid stevia

1/2 cup melted virgin coconut oil (120 ml)

1/4 cup unsweetened almond milk (60 ml)

1 cup almond flour (100 gr)

1/2 cup + 2 tablespoons cocoa powder (raw if possible) (55 gr)

2 tablespoons of ground chia seeds (16 gr)

2 teaspoons baking powder (or 1 teaspoon cream of tartar + 1/2 teaspoon baking soda)

1 teaspoon vanilla powder or 2 teaspoons vanilla extract

1 heaping tablespoon of almond butter (32 gr)

Coverage:

2 very ripe Hass avocados

1/3 cup cocoa powder (28 gr)

1 tablespoon virgin coconut oil (15 ml)

1/4 teaspoon vanilla powder

1-2 tablespoons of yacon honey

Preparation:

1. Preheat the oven to 16ºC if it has a fan. To 180º C if it is a conventional oven.

2. Mix the flaxseed with the water well and add the powdered sweetener and stevia. Stir well.

3. Add coconut oil and almond milk, stir well.

4. Add the almond flour, cocoa powder, chia seeds, baking powder, vanilla and almond butter. Mix well until smooth.

5. In a 17X25 cm mold covered with non-stick paper, transfer the mixture.

6. Bake for 25-30 minutes until a toothpick or knife can be inserted into the center and comes out without crumbs. Allow to rest.

7. Meanwhile, mix the topping ingredients in a deep bowl or blend in the food processor until smooth.

8. Using a spoon, cover the brownie base with the topping. Slice and serve.

Optional: If you prefer firmer brownies, refrigerate and once cool, cut into 16 pieces. Store in a sealable container and keep in the refrigerator for up to 3 days.

If the brownies are not frosted, they can last up to a week in the refrigerator.

Raspberry Yacon and Chocolate Bombs

• 250 ml coconut cream
• 1 cup frozen raspberries or other red fruit (150 g)
• 1 teaspoon vanilla extract
• 2 tablespoons powdered sweetener erythritol or xylitol
• ¹ / ₂ cup finely ground almond flour (50 g)
• ¹ / ₄ cup coconut flour (30 g)
• Optional: 15-20 drops of liquid stevia

Coverage:

• 80 g of unsweetened dark chocolate
• 40 g  cocoa butter or coconut oil
• 1 teaspoon of yacon honey

Preparation:

1. In the processor, mix the coconut cream, frozen raspberries, powdered sweetener and vanilla until you achieve a creamy consistency.
2. Add the almond and coconut flours until well incorporated.
3. Pour 2 tablespoons of the mixture into a mold and refrigerate for 40 to 60 minutes.
4. Meanwhile, melt the cocoa butter (or coconut oil) and chocolate, either in a saucepan or in a glass container in a bain-marie. Once melted and incorporated, add the yacon honey and mix well. Let it rest as the coating should not be hot to cover the truffles.
5. Remove the truffle mixture from the freezer and using a skewer or long fork, dip the truffles one by one into the chocolate.  Keep turning them until the chocolate solidifies.
6. Ready truffles can be placed on a baking sheet lined with non-stick paper and refrigerated for 15 minutes before serving.
7. They can be stored in the refrigerator for a week or in the freezer for up to 3 months.