Advisory

Inulin

Inulin is a type of soluble fiber found in many plants, most notably in dandelions, onions, garlic, leeks, and Jerusalem artichokes. This fiber is known for its prebiotic properties, meaning it supports the growth of beneficial bacteria in the gut. These bacteria help improve digestion, support the immune system, and may contribute to overall health. Inulin is low in calories and helps increase the feeling of fullness, which can be useful for those trying to lose weight or maintain a healthy body weight. It helps regulate blood sugar levels and may support heart health by reducing LDL cholesterol levels. It is also important for bone health because it supports calcium absorption.

What about artificial sweeteners? Are they only bad because they create a dependence on sweet flavors? Which artificial sweeteners are safe and suitable for people with diabetes? Specifically, I am interested in Erythritol.
Thank you.

The label "bad" for artificial sweeteners is not entirely accurate. They have the clear advantage of containing little to no energy, but on the other hand, like any other sweeteners, they unnecessarily increase or intensify the connection to sweet taste, which can lead to a dependency on sweetness. If you're looking for a suitable sweetener for diabetics, consider sources of inulin (e.g., chicory syrup) as a clear favorite—they are of natural origin, have very low energy content, and simultaneously serve as prebiotics.

Hello,
I found an article on Instagram stating that inulin is an indigestible-insoluble oligosaccharide. I'm a bit confused about this.
Thank you for the clarification.

Inulin is classified as a soluble form of fiber, yet it resists digestive processes from the stomach to the small intestine. It is only broken down in the large intestine by the action of gut microbiota bacteria, serving as a source of nourishment for them.

Good day Mr. Jelínek,
is inulin present in onions and garlic in their raw state or also after cooking? If in both states, what are the losses after cooking?

Inulin is the soluble fiber fraction found in onions and garlic, and it is present in quite significant amounts. Thermal processing does not affect its content in foods; however, from a practical standpoint, we are capable of consuming a larger amount of it in cooked garlic and onions than in their raw state.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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