Pectin: Benefits And Properties
Pectin is a vegetable fiber present in fruits that, when combined with water, usually forms gels. It performs the function of thickener by joining with the sugar or with the sugar’s own acids.
In addition, the amount of pectin present in the fruit depends on the degree of ripeness of the same, the more ripe, the less pectin. As a general rule, quinces, apples and citrus fruits are the fruits with the highest amount of pectin.
It is used primarily in the food industry to produce jams. The fact of adding pectin reduces the amount of sugar necessary to thicken the product and, in turn, reduces cooking times. As if this were not enough, with this substance it is possible to produce more amount of jam per kg of fruit.
Pectin properties
- It has the ability to regulate the lipid profile because it absorbs the juices secreted by the liver at the intestinal level. This contributes to the elimination of LDL cholesterol.
- It improves the symptoms of intestinal problems, according to a study published in The American Journal of Gastroenterology . When mixed with water, it increases the volume of the food bolus and, consequently, improves the processes of diarrhea or constipation.
- It is a practically caloric substance. It allows to increase the content of the food without adding energy, therefore, it is an ally when seeking to generate satiety. It is interesting in weight loss diets because it reduces the need to eat.
- It absorbs sugars and fats at the intestinal level and prevents their absorption. This function together with the previous one contribute to the weight loss of the individual.
- There is scientific evidence that pectin increases the excretion of bile acids and, therefore, regulates blood pressure.
Importance of fiber consumption
The WHO recommends regular consumption of fiber, both soluble and insoluble. Regular intake of this substance has been shown to improve the composition of the intestinal microbiota. In addition, it is a protective factor against various types of cancers related to the digestive tract and improves the symptoms of certain diseases of the intestinal system.
Fiber consumption is also crucial for people with diabetes, as it contributes to regulating the glucose curve and facilitates the management of the disease. On the other hand, in recent years the importance of a healthy microbiota on health has been discovered.
In general, these colonic bacteria are related to a correct organic function, reducing the chances of depression, improving sports performance and preventing complex and chronic diseases.
To keep these bacteria in good condition, regular consumption of probiotics (such as yogurts) and prebiotics is essential. The latter are indigestible substances that stimulate selective bacterial growth. In addition, they are usually included within the whole of the fiber.
The industry problem
In recent years, the consumption of processed foods has increased. These are characterized by their high sugar content and the low presence of fiber. Reducing the intake of fiber in the diet leads to a worsening of intestinal functions and an increased risk of disease development.
One way to alleviate the consequences of this situation is to increase the consumption of fruit. The pectin of the fruit increases the volume of the food bolus, purifying the intestinal walls and facilitating the synthesis of short-chain fatty acids at the intestinal level. In addition, this substance is capable of improving the health of the digestive tract, which will be positive in the medium term on digestive function.
These fatty acids have an anti-inflammatory role and guarantee the proper functioning of the intestine, as well as a lower risk of disease.
Include pectin in the diet to improve health
Pectin is a fiber used primarily in industry for its ability as a thickener. It is found in fruits and its regular consumption is interesting to improve intestinal health and prevent problems associated with diarrhea and constipation.
In addition, it has functions related to the improvement of blood pressure or the glucose curve in diabetics. It is interesting to combine the consumption of pectin with the regular intake of probiotics and prebiotics.
In this way, selective bacterial growth and the formation of short chain fatty acids will be stimulated at the intestinal level with a clear anti-inflammatory role.
One of the best tips when it comes to increasing your pectin consumption is to prioritize the intake of fresh foods over processed ones. Frequent intake of citrus and apples is also a key factor in this goal.
