Cichorium is a healthy alternative to caffeinated drinks. Unlike coffee or tea, it does not stimulate the central nervous system, but relaxes it – positively affecting the quality of sleep. Also, a drink made from chicory can lower blood pressure and blood sugar levels.
The health benefits of chicory root are due to the content in its composition of inulin – a prebiotic and a type of soluble fiber. In particular, this substance has a positive effect on the functioning of the stomach and has anti-inflammatory properties. In addition, inulin can be useful for women over 50 years of age.
Chicory – what is it?
Chicory is a plant with bluish flowers. People use its root to make drinks as a coffee substitute – they first dry, then grind and roast it. Among the useful properties, one can note the absence of caffeine, as well as the presence of antioxidants in the composition.
Studies show that the substance inulin contained in it can affect blood sugar levels (and, therefore, insulin levels) – in other words, chicory helps to reduce fasting glucose. It is important to note that the amount of inulin depends on the method of preparation of the drink.
There are three types of chicory – liquid, soluble and ground. Liquid is the best. Unlike soluble or ground varieties, it does not undergo heat treatment, which means it retains more nutrients. However, its taste is less like the taste of ordinary coffee.
Why is it like coffee?
The reason chicory resembles instant coffee is that the dried root undergoes a similar processing method. By itself, natural chicory has almost no coffee taste – however, roasting and the addition of secondary ingredients help.
Note that soluble or ground chicory’s taste can be enhanced by incorporating both sweeteners and ground cereals into its composition. Maltodextrin is especially dangerous – it increases blood sugar levels and is not suitable for use in diabetes.
Benefits and contraindications
The health benefits of chicory are due to the inulin it contains. Inulin, a polysaccharide with a sweetish taste, cannot be digested by the human stomach. It dissolves easily in hot water – acting as a form of soluble fiber.
Inulin, a polymer of D-fructose, is present not only in chicory root but also in Jerusalem artichoke tubers, as well as in agave. The substance helps control blood sugar levels, and also acts as a prebiotic and helps the stomach (suppresses pathogenic bacteria and stimulates the growth of beneficial ones).
Useful properties of chicory:
- improves bowel function
- improves liver function
- has a positive effect on insulin levels
- has antimicrobial properties
- lowers blood pressure
What are the benefits for women?
The benefits of chicory for women are due to its ability to lower blood sugar levels – this is especially important after 50 years, when hormone levels fluctuate dramatically. Changes in the body’s sensitivity to insulin are closely associated with weight gain after menopause, specifically.
The inability of the body to properly regulate the processes of insulin production leads to feelings of weakness and chronic fatigue – which provoke cravings for fast carbohydrates and overeating. In addition, chicory relaxes and has a positive effect on sleep – which is also important during menopause.
Contraindications
Before purchasing chicory, you should ensure that it doesn’t contain maltodextrin or sugar, as they are prohibited in diabetes. To enhance the coffee flavor or reduce costs, you can add sweeteners.
Because a chicory drink can stimulate bile production, individuals with urolithiasis and cholelithiasis should avoid consuming it. Furthermore, chicory widens blood vessels, making it unsuitable for those with low blood pressure or varicose veins. Pregnant and lactating women should also avoid its consumption.
Chicory – how to take?
Research suggests that the benefits of chicory appear when consuming 3-5 g of inulin per day. Given that chicory root holds 10% to 30% of this substance, you will require around 10-30 g of powder, equivalent to 2-6 teaspoons, to prepare multiple servings of the beverage.
To lower blood sugar levels, one should consume chicory pure, without milk or sweeteners, about 10-30 minutes before a meal. Remember that milk contains lactose, known as milk sugar, which is not recommended for diabetics.
It also plays a role that most scientific research on chicory is based on the study of the effect of extracts of active ingredients – for example, alcohol solutions. However, the amount of inulin always varies depending on the cultivation method of a specific plant and its processing.
Chicory is a flower whose dried root is utilized to produce a powder for creating a beverage. Despite the coffee taste, chicory does not contain caffeine – and does not stimulate the central nervous system. In addition, inulin, which is part of it, lowers blood sugar levels.