Native to the Andes, the Smallanthus sonchifolius is a plant with tuberous roots. It is also called “yacon pear” for its sweet aroma, light color and crunchy flesh.
Yacon syrup is obtained through the extraction of the juice from its roots, which are especially rich in water. Its color then becomes brown and its taste rather mild, like a fruity caramel.
What makes the syrup from this tuber so distinctive? This natural sweetener has a unique nutritional composition.
It is, first of all, less caloric than regular sugar, with on average 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 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 to use it? 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 very little digestible sugar. It is low in glucose and fructose, which make up 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.
It’s the proportion of fructooligosaccharides in yacon syrup that sets it apart from any other sugar and sweetener. Its fructooligosaccharides (FOS for short) can account for 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 “good” bacteria naturally present and facilitate intestinal transit.
They behave like soluble fibers with a protective prebiotic activity. In total, yacon syrup contains 26 g of dietary fiber.
Yacon syrup is thus the least sweet and the richest in fiber among natural sweeteners or synthetic ones!
A potential ally in weight and blood sugar management
Thanks to this composition, it has a low glycemic index (GI), ranging 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.
A first study highlighted the beneficial effect of yacon syrup when used daily for 4 months: a reduction in body weight, body mass index, and waist circumference.
Another study conducted among 40 women consuming yacon syrup at breakfast, showed a decrease in postprandial blood glucose and insulin levels.
Overall, these results are encouraging and highlight the health benefits of daily FOS consumption.
However, I should point out that these two studies are short-term and include only women. It would be helpful to supplement them with other, larger-scale observations.
Precautions to keep in mind
The yacon syrup is safe, but it is still a sugary product! I recommend consuming it in reasonable amounts to avoid a possible imbalance in nutrient intake: fats, proteins, and carbohydrates.
At excessively high doses, yacon syrup can cause gastrointestinal issues 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.
Above 15 g per day, fructooligosaccharides can disrupt digestion. If you have never tried this atypical 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 afterwards.
Finally, if you suffer from irritable bowel syndrome, functional bowel disorder, or SIBO (small intestinal bacterial overgrowth), I would not recommend this ingredient.
My tips for using yacon syrup
First tip: opt for cold-extracted yacon liquid, and avoid heating it because FOS do not withstand heat well. Choose a 100% natural, additive-free version.
It is perfect for enhancing fresh fruits, fromage blanc, or a plant-based yogurt, flakes such as oats or buckwheat.
As a replacement for honey, agave syrup, or maple syrup, for example, I pour a few drops on a pancake, a crepe, a slice of bread, or into a smoothie.
Yacon syrup has its place during a meal to help regulate postprandial blood sugar: at breakfast, with the main meal, or as dessert.
In a savory version, a tablespoon can add a subtle flavor to your vinaigrettes or marinades.
Yacon syrup can be of interest to 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
