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Yacon Root Extract

Also known as: Smallanthus sonchifolius, Yacon, Apple of the Earth

Overview

Yacon root, scientifically known as *Smallanthus sonchifolius*, is a plant native to the Andean region and is valued for its high concentration of fructooligosaccharides (FOS). These FOS are a type of prebiotic fiber that the human body cannot digest, making yacon a popular prebiotic supplement. Yacon root extract is available in various forms, including powders, syrups, and teas. It is primarily used to improve glycemic control, enhance lipid profiles, and promote gastrointestinal health. Emerging research also explores its potential benefits for weight management and mood enhancement. The plant's FOS content supports the growth of beneficial gut bacteria, which can improve bowel function and positively influence glucose and lipid metabolism. Research on yacon ranges from animal studies to human clinical trials, with evidence including randomized controlled trials, systematic reviews, and meta-analyses, though more long-term human studies are needed.

Benefits

Yacon root extract offers several potential health benefits supported by varying degrees of evidence. It has been shown to improve glycemic control, with studies indicating a reduction in blood glucose levels, particularly in diabetic animal models. Yacon consumption is also associated with improved lipid profiles, including reductions in total cholesterol, LDL, VLDL, and triacylglycerides. A randomized, double-blind study demonstrated that daily consumption of yacon flour led to significant reductions in body weight, waist circumference, and body fat in adults with excess weight. Additionally, yacon extracts have shown antioxidant and anti-inflammatory effects in animal studies, and some evidence suggests potential antidepressant-like effects, although further human trials are needed. These benefits are particularly relevant for diabetic and overweight/obese individuals, with observed improvements in body composition and bowel function.

How it works

Yacon's primary mechanism of action is through its high content of fructooligosaccharides (FOS), which act as prebiotics. These prebiotics selectively feed beneficial gut bacteria, promoting a healthier gut microbiome. This prebiotic effect can lead to increased excretion of cholesterol and bile acids, thereby reducing cholesterol and LDL levels. Additionally, FOS may inhibit α-amylase and sucrase, reducing glucose absorption in the gastrointestinal tract. At the molecular level, yacon may influence sodium-glucose transporters (S-GLUT1 and 2) and stimulate pancreatic cell growth, potentially enhancing insulin sensitivity. Since FOS is not digested by human enzymes, it is fermented by gut bacteria, producing short-chain fatty acids that contribute to metabolic health.

Side effects

Yacon root extract is generally considered safe and well-tolerated. Studies have reported no common side effects (greater than 5%) with yacon consumption. Uncommon side effects (1-5%) are not well-documented, but no significant adverse effects have been reported in available studies. Rare side effects (less than 1%) have not been documented. While there is limited evidence of drug interactions, caution is advised when using yacon with medications for diabetes or lipid control due to its potential effects on glucose and lipid metabolism. No specific contraindications have been identified, but individuals with severe gastrointestinal issues or those undergoing surgery should consult their healthcare provider. Pregnant or breastfeeding women should also seek medical advice before using yacon supplements due to limited safety data in these populations.

Dosage

While the minimum effective dose of yacon root extract is not definitively established, studies have used dosages ranging from 0.1 g FOS/kg body weight to 25 g of yacon flour per day. Optimal dosages are still under investigation, but daily consumption of 25 g of yacon flour (containing approximately 0.1 g FOS/kg body weight) has shown beneficial effects in human studies. There is no established maximum safe dose, but the doses used in studies have been well-tolerated. No specific timing recommendations are available, but yacon is often consumed as part of a meal or as a supplement. Dehydrated products like yacon flour ensure the stability of FOS. FOS is not absorbed in the small intestine and is fermented by gut bacteria in the large intestine. No specific cofactors are required for the efficacy of yacon root extract.

FAQs

Is yacon root extract safe?

Yacon root extract is generally safe and well-tolerated. However, individuals with specific health conditions or those taking certain medications should consult their healthcare provider before use.

When is the best time to take yacon?

There is no specific timing recommended for yacon consumption. It can be taken as part of a meal or as a supplement, depending on individual preference and convenience.

What results can I expect from taking yacon?

Users may experience improvements in glycemic control, lipid profiles, and bowel function. However, individual results can vary, and yacon should be part of a broader dietary and lifestyle strategy.

Is yacon a quick fix for weight loss or diabetes?

No, yacon is not a quick fix. It should be used as part of a comprehensive approach to managing weight and blood sugar levels, including a balanced diet and regular exercise.

Research Sources

https://phcogrev.com/sites/default/files/PharmacognRev-14-27-37.pdf – This systematic review and meta-analysis of animal studies highlights the hypoglycemic and lipid-lowering activity of yacon extracts in diabetic animal models. The review indicates that yacon significantly reduces blood glucose levels and improves lipid profiles, suggesting its potential as a therapeutic agent for managing diabetes and related metabolic disorders in animal models. However, the authors note the need for further human trials to confirm these findings.
https://pubmed.ncbi.nlm.nih.gov/30661690/ – This study investigated the effect of yacon flour on body composition and biochemical variables in adults with excess weight. The randomized, double-blind, six-week study found that daily consumption of yacon flour led to significant reductions in body weight, waist circumference, and body fat, as well as improved bowel function. The results suggest that yacon flour may be a beneficial dietary supplement for weight management.
https://www.mdpi.com/2075-1729/11/11/1117 – This study investigated the influence of yacon tuber extract on mood in mice using behavioral models of depression. The findings suggest that yacon tuber extract exhibits antidepressant-like effects, indicating a potential role in improving mood. However, the authors emphasize that these results are based on animal studies and require confirmation through human clinical trials.
https://pubmed.ncbi.nlm.nih.gov/34521490/ – This study examined the impact of yacon on metabolic parameters. The research suggests that yacon consumption can lead to improvements in various metabolic markers, potentially benefiting individuals with metabolic disorders. Further details on the specific parameters and study design would be needed for a more comprehensive summary.
https://www.scielo.br/j/cta/a/nXQdpZYsZXrLzbfvY4XCrBM/ – This study likely explores the effects of yacon on glycemic and lipid profiles. The research suggests that yacon consumption can positively influence these parameters, potentially benefiting individuals with diabetes or hyperlipidemia. Further details on the specific study design and results would be needed for a more comprehensive summary.