Native to the Andes, the Smallanthus sonchifolius is a plant with tuberous roots. It is also called “earth pear” for its sweet aroma, light color, and crunchy flesh.
Yacon syrup is produced by the extraction of the juice from its roots, which are particularly rich in water. Its color then turns brown and its flavor is fairly mild, like a fruity caramel.
What makes the syrup from this tuber so distinctive? This natural sweetener has a unique nutritional profile.
It is, first of all, less caloric than regular sugar, with an average of 190 calories per 100 g and only 25–35 g of carbohydrates (compared to 400 calories and 100 g of carbohydrates for table sugar).
If for health reasons or for weight management you want to better control your blood sugar, yacon syrup can be a good option. But what does the science say about it? Are there side effects? How should it be used? I’ll explain.
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The health benefits of yacon syrup
A natural sweetener with prebiotic properties
Naturally sweet, yacon syrup surprisingly contains few absorbable sugars. It is low in glucose and fructose, which account for only 15% of its total sugars (25–35 g of carbohydrates).
As a reminder, white sugar contains 100% carbohydrates, mainly sucrose, the union of glucose and fructose.
It9s the proportion of fructooligosaccharides in yacon syrup that sets it apart from any other sugar or sweetener. Its fructooligosaccharides (FOS for short) amount to up to 80% of its total carbohydrates. Their particularity: they are non-digestible carbohydrates.
By escaping digestion, FOS reach the colon intact, where they promote the proliferation of bifidobacteria. FOS therefore contribute to the healthy balance of the gut flora by feeding the beneficial bacteria naturally present and improve bowel transit.
They behave like soluble fibers with a protective prebiotic activity. In total, yacon syrup contains 26 g of dietary fiber.
Yacon syrup is therefore the least sweet and richest in fiber among natural sweeteners or synthetic ones!
A potential ally in managing weight and blood sugar levels
Thanks to this composition, it has a low glycemic index (GI), between 10 and 30.
Several clinical studies have therefore sought to explore its role in the context of metabolic disorders such as obesity or diabetes.
An initial study highlighted the beneficial effect of yacon syrup with daily use for 4 months: a decrease in body weight, body mass index, and waist circumference.
Another study conducted among 40 women who consumed yacon syrup at breakfast showed a decrease in postprandial blood glucose and insulin levels.
Overall, these results are encouraging and highlight the potential health benefits of daily FOS consumption.
However, I note that both studies are short-term and include only female participants. It would be useful to supplement them with additional observations on a larger scale.
Precautions to consider
Yacon syrup is safe, but it is still a sweet product! I recommend consuming it in reasonable amounts to avoid a possible imbalance in nutrient intake: fats, proteins, and carbohydrates.
At too high doses, yacon syrup can cause gastrointestinal disorders depending on your digestive tolerance : diarrhea, bloating, flatulence…
Indeed, FOS are part of the FODMAP family. They are fermentable fibers also found in garlic, onions, and artichoke.
Beyond 15 g per day, fructooligosaccharides can upset digestion. If you have never tried this unusual sugar, I recommend introducing yacon syrup gradually, to give your intestinal system time to adapt gently: 1 teaspoon per day for a few days, then 2 teaspoons.
Finally, if you suffer from irritable bowel syndrome, functional bowel disorder, or SIBO (small intestinal bacterial overgrowth), I do not recommend this ingredient.
My tips for using yacon syrup
First tip: choose yacon liquid that has been cold-extracted, and avoid heating it because FOS are not very heat-resistant. Choose a 100% natural version without additives.
Il est parfait pour sublimer des fruits frais, un fromage blanc ou un yaourt végétal, des flocons tels que l’avoine ou le sarrasin.
As a substitute for honey, agave syrup, or maple syrup, for example, I pour a few drops on a pancake, a crepe, a slice of toast, or into a smoothie.
Yacon syrup has its place during a meal to help regulate postprandial blood glucose: at breakfast, the main meal, or as dessert.
In savory form, a tablespoon can give a subtle flavor to your vinaigrettes or marinades.
Yacon syrup is interesting for everyone, provided above all that it suits you in terms of taste and digestion. The important thing is to enjoy eating. It should be part of an overall nutritional balance rather than being used as a miracle weight-loss solution.
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Sources and scientific studies
B C Tungland, D Meyer, Nondigestible Oligo- and Polysaccharides (Dietary Fiber): Their Physiology and Role in Human Health and Food, Compr Rev Food Sci Food Saf, 2002
L. Silveira Adriano, A.P Dionísio, FA Pinto de Abreu, A.Ferreira Carioca, G. J. Zocolo, N. Jair Wurlitzer, Claudia de Oliveira Pinto, A.C. de Oliveira, Helena Alves de Carvalho Sampaio, Yacon syrup reduces postprandial glycemic response to breakfast: A randomized, crossover, double-blind clinical trial, Department of Nutrition State University of Ceara, 2019
Susana Genta, Wilfredo Cabrera, Natalia Habib, Juan Pons, Iván Manrique Carillo, Alfredo Grau, Sara Sánchez, Yacon syrup: beneficial effects on obesity and insulin resistance in humans, Clin Nutr, 2009
