Why Is the Chicory Root Deemed So Healthy?
The Chicory root (also known botanically as Cichorium intybus) comprises the fibrous component inulin, which is not easily digestible. This quality makes it an excellent and healthier substitute, recommended by some nutrition experts to replace dietary fat or sugar. For instance, one can replace the fat or sugar usually found in processed or functional foods with the inulin found in chicory, which is a much healthier, low-calorie substitute for both sugar and fat. Naturally, this means that inulin can serve as a low-calorie replacement for fat or sugar that can contribute to weight gain. Chicory root is commonly used in the preparation of a bitter coffee substitute and is quite popular in France and Japan. Chicory root coffee has also gained popularity in some regions of the United States over the past decade. Moreover, it can be a healthy substitute for coffee and other high-fat or sugar foods.
What Is the Nutrition Content of Chicory Roots?
The following nutrition information is for 100 grams of raw chicory root as enlisted by the USDA (United States Department of Agriculture):
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Water: 92 grams.
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Protein: 1.7 grams.
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Total lipid (fat): 0.3 grams.
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Carbohydrate: 4.7 grams.
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Fiber: 4 grams.
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Sugars: 0.7 grams.
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Calcium: 100 milligrams.
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Iron: 0.9 milligrams.
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Magnesium: 30 milligrams.
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Phosphorus: 47 milligrams.
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Potassium: 42 milligrams.
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Sodium: 45 milligrams.
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Folate: 110 micrograms.
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Energy: 23 kcal (kilocalorie).
Chicory root can yield around 0.7 grams of natural sugars per 100 g serving. As far as its intake as a vegetable is taken into consideration, this would be immensely beneficial. In fact, compared to other vegetables, it has one of the highest fiber contents, making up nearly 90 % of its weight in dried form. This, again, is attributed to the chicory's inulin content which further makes it a low glycemic index food as well. A piece of raw chicory root weighing around 100 grams would yield only 23 kilocalories, around 1.7 g of protein, and 4.7 g of carbohydrates. The chicory root has negligible fat, yielding hardly 0.3 g, so it can be called fat-free. Chicory root is also additionally beneficial in providing calcium, phosphorus, potassium, sodium, folate, and others in moderate amounts that can contribute to the daily intake of the essential micronutrients needed for body metabolism.
Are There Any Chances of Allergies or Side Effects?
Chicory root allergies are quite rare. According to nutrition research, some reports have emerged about allergies in individuals who are usually associated with the growth and harvest of ground chicory or possibly by inhaling it. Specific individuals allergic to birch pollen may also have an allergic reaction to chicory, which is referred to as oral allergy syndrome (OAS) in susceptible individuals. OAS occurs when the proteins in a fruit or vegetable are very similar to those found in pollen.
However, some individuals who are susceptible to allergies or OAS may also experience additional symptoms such as flatulence, belching, abdominal pains, bloating, etc. If someone experiences any of the symptoms listed above after consuming chicory, one should immediately contact their healthcare provider or allergist. Also, as the safety of this root vegetable during pregnancy is not yet established, pregnant individuals should ideally avoid consuming this vegetable or discuss the matter with their healthcare practitioner or nutritionist before including it in their diet or eating plans. In the United States, inulin is currently recognized as having a generally safe (GRAS - Generally Recognized As Safe) food status by the FDA (Food and Drug Administration). This means that chicory is typically safe when consumed in typical amounts present in commercial foods. Chicory root is also generally well tolerated when consumed orally.
What Are the Health Benefits of Chicory Root?
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Nutrition research shows, according to a 2016 study, that chicory root may improve glucose uptake and insulin sensitivity in patients with type 2 diabetes, while also improving liver function and regulating blood pressure.
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According to nutrition research, the inulin content in chicory root is known to provide a feeling of satiety and aid in healthy digestion.
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Some nutrition studies demonstrate the potential anti-cancer effect of chicory root on breast cancer and colon cancer cells.
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According to the latest nutrition research, the manganese and vitamin B6 content in chicory root would be helpful in preventing cognitive decline while aiding in essential brain functions.
Is Chicory Root Easily Found in Stores, and How Should It Be Stored?
Chicory root in its whole form may not be commonly available in U.S. supermarkets or in other developing countries. However, one may often come across salad chicory or endive in the produce sections of grocery stores or organic stores. Endive and its related varieties, such as radicchio, frisée, and escarole, are all bitter greens of the chicory family that can be enjoyed in meals. Ground chicory coffee can commonly be found and purchased online in grocery stores. Many health and nutrition experts consider coffee or chicory combinations or pure ground chicory as a much healthier alternative to the coffee itself, as chicory coffee is rich in inulin.
After purchasing ground or fresh chicory, storing it in an airtight container, similar to storing ground coffee, is ideal. Salad chicory can be stored best in a plastic bag in the refrigerator, where it can remain fresh for about a week. Wrapping the chicory in a damp piece of paper towel is recommended to extend its freshness and flavor for a longer duration. In the case of purchasing chicory roots themselves, they should be stored in a cold storage location where they can last for several months.
What Is the Best Way to Use Chicory Root?
The best way to consume chicory roots is usually by boiling them. When boiled, the leaves, buds, and roots can be easily eaten as a vegetable. The root can also be roasted or purchased in the form of roasted ground chicory root for use as a coffee substitute. Product labels of commercial chicory products may suggest dissolving approximately two tablespoons of ground chicory coffee substitute in a cup of hot water or adding a smaller amount to coffee to enhance the rich flavor. Chicory root has an earthy or woody taste similar to coffee but is considered healthier as it contains no caffeine. It is an ideal beverage for individuals on low-fat diets or those seeking healthy weight loss. Chicory root can also be used to prepare commercial foods such as ice creams and candies to lower their glycemic index rating instead of sugar or fat. According to the latest nutrition research, consuming chicory root can be a satiating way to lower fat intake and contribute to healthy weight loss due to its rich fiber content. Despite being considered low in protein, with around 0.6 grams per half-cup serving, chicory root is one of the few vegetables that maintains a balanced macronutrient profile. This makes it suitable for creating side dishes with chicory. Combining chicory root with other high-protein vegetables like potatoes or beets can effectively enhance one’s healthy protein intake regularly.
Conclusion:
Chicory root is an ideal high-fiber and low-calorie food that can serve as a healthy substitute for caffeinated beverages or other root vegetables rich in starch or fats. Incorporating it into a diet can enhance the intake of essential vitamins and minerals such as calcium, phosphorus, potassium, and folate while promoting healthy weight loss. Common commercial foods like protein powders, low-sugar cereals, and snack-replacement bars that contain chicory are considered healthier alternatives to their refined or processed counterparts containing sugar or fat. However, it is always advisable to consult a registered dietitian or nutritionist before incorporating chicory into a diet.
