Inulin, another resistant starch fiber.

By RosalieM Latest Reply 2014-11-18 07:32:47 -0600
Started 2014-11-16 09:10:56 -0600

Inulin is another resistant starch fiber. It works in similar ways as the resistant starch fiber made from corn. Inulin is made from chicory root. You have seen adds for Activia the yogurt that is supposed to help with digestion. The ingredient in Activia is chicory root resistant starch fiber. It is also found in Dreamfield pasta and other products made to be reduced in carbohydrate. It works well also. Inulin makes foods creamy. It behaves as fat. Some food processors use it to replace some of the sugar in their products. It has a slight sweet taste. Where it is different from resistant starch fiber made from corn, is it can cause gas. Especially used in liquids like smoothies
which digest very quickly. I found I can use it in cookies along with the corn variety and ground flax and oat bran to make cookies that raise blood sugar very little. I am going to experiment with it more.

8 replies

RS Queen
RS Queen 2014-11-18 07:13:58 -0600 Report

Inulin is definitely not a resistant starch. It is a resistant sugar and contains fructose molecules connected to a glucose backbone. This accounts for its sweet taste. In contrast, natural resistant starch contains only glucose molecules.

Both are fermented in the large intestine, but they increase different strains of bacteria and impact the microbiota in different ways. There are hundreds of clinical studies showing that inulin increases bifidobacteria, but nobody can prove what the health benefits of increased bifidobacteria in adults might be. Inulin is widely used in the food industry because it is soluble and easily replaces sugar to add dietary fiber. You are right about inulin causing gas - because its soluble, it ferments very quickly. Much more quickly than resistant starch, which is insoluble.

The 7th human clinical study showing that resistant corn starch (Hi-maize brand) increases insulin sensitivity was presented at The Obesity Society meetings in Boston a couple of weeks ago. Barbara Gower from the University of Alabama found a 23% improvement in insulin sensitivity in insulin resistant women with the high dose of resistant corn starch. This is a huge benefit, and 7 clinical studies demonstrates that this benefit is real. Clinical research has not yet shown if inulin has similar effects, but animal studies suggest that it may not.

Thought you should know.

RosalieM 2014-11-18 07:32:47 -0600 Report

Thanks for the additional information about inulin. I had not read that in my research on Inulin. I use the insulin in cookies along with the Hi maize resistant starch fiber. It seems to make the cookies hold together better without adding sugar. The inulin acts kind like fat.
For keeping blood sugar down, Hi maize is best when used with a low carb diet. The Hi maize prevents hunger, reduces carb cravings, helps me lose weight and keep it off. Just sprinkling a little Hi maize on food is not going to work. It takes a serious commitment to a low carb diet
The important thing in my experience is when used with a low carb diet, one can get off drugs which allows for weight loss and thus the reduction in blood sugar. The temptation is to use Hi maize and eat what ever you want.
That won't work.

GabbyPA 2014-11-16 17:44:51 -0600 Report

What do you know about guar gum and arrow root? Both are thickeners and I am curious if they are in this same category.

RosalieM 2014-11-16 17:51:55 -0600 Report

No they are not the same. I have used guar gum to make gluten free bread for someone. I have never used arrow root, but the guar gum is needed to keep gluten free things together. I t is a type of edible glue. glue. I am going to start another discussion on resistant starch fiber so everyone gets it. Look for it. Grandma Rose

GabbyPA 2014-11-17 06:20:29 -0600 Report

Thank you. I am trying to get my head wrapped around this. If I just look up inulin, will I find what I need?

RosalieM 2014-11-17 14:37:01 -0600 Report

Google Inulin and read everything you fined, that is what I did. The problem is it is used by food processors, it is not sold to the general public. They wouldn't know what to do with it. I figured it out by trial and error and testing my blood.

Type1Lou 2014-11-16 17:09:21 -0600 Report

In my 38 years with diabetes, I had never heard of resistant starch fiber until another recent post here. I find I'm learning new things all the time and love this site. Thank you for this discussion!

RebDee 2014-11-16 09:42:40 -0600 Report

Before DC, I had never heard of resistant starch fiber. I liked what you had to say and plan to try it. Thanks RosalieM, I'm glad we are friends.

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