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18Carob: Healthy Cocoa Substitute and Superfood
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: [email protected], [email protected]
Abstract. The article discusses the main properties of carob and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of carob in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of carob on the human body under certain medical conditions and diseases are analyzed separately.
Keywords: carob , benefit, harm, beneficial properties, contraindications
It is one of the healthier alternatives to chocolate, which is derived from carob bean pods, and more specifically, from the pulp it contains, which has a rich nutty caramel flavor. Dried and ground fruits are added to desserts, pastries instead of cocoa, not only for the sake of getting a brown color, but also because of the benefits. With a rich nutritional profile, the product is gaining popularity in the therapeutic world - it helps to treat the gastrointestinal tract, control weight and glucose levels.
The calorie content of carob is lower than high-quality cocoa powder - in 100 g there are approximately 222 kcal. It also has twice the calcium, 7 essential amino acids, very little fat, and no caffeine. It contains a lot of magnesium, potassium , gallic acid and dietary fiber - in two tablespoons 5 g of fiber, which is 20% of the daily requirement. A food with such an explosive nutritional profile deserves to be called a superfood! [one]
Top 7 Health Benefits of Carob for Children, Women and Men
1. Fights diarrhea
Unlike traditional sweets, the natural treat stops diarrhea due to the high concentration of tannins (tannins). Polyphenols reduce bowel symptoms in children, scientists say, but they should also be supplemented with an oral rehydration solution. [2]
2. Reduces cholesterol
The antioxidant polyphenols in carob insoluble fiber lower total and "bad" cholesterol. Insoluble fibers improve lipid metabolism, which can be seen in the analyzes as early as 6 weeks after daily intake. [3, 4]
3. Controls the amount of glucose in the blood and protects against diabetes
Replacing sugar with carob sweetener results in better glucose metabolism. Scientists confirm that carob reduces the rate of breakdown of carbohydrates, stimulates the secretion of insulin. These properties are useful in the treatment of type 2 diabetes and for people who are overweight. [5]
4. Helps to lose weight
Substituting carob for chocolate chips in recipes can painlessly reduce your calorie intake - a glass of powder contains 51 g of sugar and less than 1 g of fat. The active compounds included in the composition will additionally stimulate the metabolism, improve digestion. [6]
5. Contains Antioxidants to Fight Inflammation
The carob tree is rich in antioxidants, therefore it is used to fight free radicals - the components prevent cell damage and accelerate their recovery. Due to its high antioxidant activity, the product is considered as a treatment for cervical and lung cancer. [7, 8]
6. Protects the GI tract
A beneficial extract can be of great help for gastroesophageal reflux disease (GERD), problems with food digestion. Tannins, flavonoids and phenolic compounds protect the gastric mucosa. In a rat study, carob tannins even prevented the development of stomach ulcers. [9]
7. Fights fungus and bacteria
The spread of bacterial resistance to antibiotics highlights the need for alternative antibacterial agents. Carob bean pod and seed powder can be such a remedy, as it contains many active compounds that enhance each other's action. Antibacterial solutions for gargling, washing wounds are already being made from it. [ten]
Contraindications for taking carob
It is not known how the pulp from the pods of the carob tree affects pregnant and lactating women, but it is considered safe for most people, because it rarely causes allergies. It is only necessary to take into account that the fiber contained in the product affects the absorption of drugs by the body. To prevent this interaction, it is recommended that you eat the superfood no earlier than 30-60 minutes after taking the drugs. [eleven]
How much carob can children and adults eat?
There is not yet enough scientific information to determine a safe dosage range. The appropriate dose for treatment depends on age, health status and other factors.
Carob is taken to lower cholesterol - 4 g of powder twice a day for a month or 15 g of pulp for 6 weeks. For children with diarrhea, it is recommended to give 1.5 g/kg of powder (no more than 15 g per day) followed by standard oral rehydration solution. The course should last up to 6 days. Despite the many recommendations, we must not forget that these methods of treatment belong to alternative
medicine and in case of health problems you should always consult a doctor, nutritionist, nutritionist.
[12]
How to eat carob: available forms and uses in cooking
The popularity of the carob tree peaked in the 1970s, but in the 2020s, superfood has returned to "fashion". He deservedly gained fame - it is sweeter than cocoa and less bitter, therefore it partially replaces sugar in recipes. This makes it an excellent ingredient for pancakes, oatmeal, and milkshakes. They can replace chocolate in muffins, cookies, bars, sweets, cakes and sweet sauces. Baking with this ingredient is more tender and porous than with cocoa.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Carob is vegan, gluten-free, lactose-free and organic, making it ideal for making healthy snacks. It curbs cravings, provides energy, controls the glycemic response, and promotes satiety without guilt. Do not forget about its antidiabetic, antioxidant, antidiarrheal and other properties. Carob has many incredible benefits and definitely deserves to be in everyone's diet, not just vegans.
Literature
1. Carob flour, https://fdc.nal.usda.gov/fdc-app.html#/food-details/173755/nutrients
2. Tannin-rich carob pod for the treatment of acute-onset diarrhea, https://pubmed.ncbi.nlm.nih.gov/2723939/
3. Supplementation with an insoluble fiber obtained from carob pod (Ceratonia siliqua L.) rich in polyphenols prevents dyslipidemia in rabbits through SIRT1/PGC-1 a pathway, https://pubmed.ncbi.nlm.nih.gov/29274033/
4. Functional Components of Carob Fruit: Linking the Chemical and Biological Space, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133875/
5. Effects of a Carob-Pod-Derived Sweetener on Glucose Metabolism, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872689/
6. Carob pod polyphenols suppress the differentiation of adipocytes through posttranscriptional regulation of C/EBP P , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7939365/
7. Biological Activities of Aqueous Extracts from Carob Plant (Ceratonia siliqua L.) by Antioxidant, Analgesic and Proapoptotic Properties Evaluation, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7397290/
8. Anti-Cancer Activity and Phenolic Content of Extracts Derived from Cypriot Carob (Ceratonia siliqua L.) Pods Using Different Solvents, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8401790/
9. Gastroprotective effect of carob (Ceratonia siliqua L.) against ethanol-induced oxidative stress in rat, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4546091/
10. Antibacterial activity of carob (Ceratonia siliqua L.) extracts against phytopathogenic bacteria Pectobacterium atrosepticum, https://pubmed.ncbi.nlm.nih.gov/25489722/
11. Carob is not allergenic in peanut-allergic subjects, https://pubmed.ncbi.nlm.nih.gov/10202350/
12. Functional polysaccharides of carob fruit: a review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6767635/
Journal.edaplus.info - Журнал здорового питания и диетологии An extended HTML version of this article is available on the edaplus.info website . Carob: Healthy Cocoa Substitute and Superfood Tkacheva Natalia, phytotherapist, nutritionist Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: [email protected], [email protected]
Received 15.02.2022
Abstract. The article discusses the main properties of carob and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of carob in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of carob on the human body under certain medical conditions and diseases are analyzed separately.
