Some oligosaccharides are sweet but do not cause a significant rise in blood sugar levels.There are some that possess this unusual property. Furthermore,These oligosaccharides serve as food for intestinal bacteria, helping to improve the intestinal environment.It has an effect,Improvement of bowel movementsIt is also useful for this. In fact, "blood sugar levels not rising" and "intestinal bacteria serving as food" are related.Due to one of the properties of oligosaccharidesThis is the effect that was produced.
This article provides a detailed explanation of oligosaccharides.
- What does the "oligo" in oligosaccharide mean?
- Digestive oligosaccharides and indigestible oligosaccharides
- It serves as food for beneficial bacteria, "bifidobacteria."
- Oligosaccharides are good for dieting.
- Benefits of consuming oligosaccharides
- [Bonus Episode] What is inulin, which is sweet but doesn't raise blood sugar levels?
What does the "oligo" in oligosaccharide mean?
Oligosaccharides are among the sugarsA molecule composed of 2, 3 to 10 sugar molecules linked together.This refers to oligosaccharides. The "oligo" in oligosaccharide comes from the Greek word meaning "few," but this isThis means that there are few sugar molecules (3 to 10).I see.
*While disaccharides such as sucrose and lactose are technically included in oligosaccharides, the term "oligosaccharide" is generally used to refer to structures composed of three or more sugars.
Incidentally, a single sugar moleculemonosaccharideHe said,FructoseとGlucoseThese are some of the types. Furthermore, there are also those made up of many sugar molecules linked together.polysaccharideHe said,starchThese are some examples.
Digestive oligosaccharides and indigestible oligosaccharides
There are various types of oligosaccharides, and broadly speaking, they can be divided into those that can be digested.Digestibility"These are things that cannot be digested and reach the large intestine."indigestibleThere are two types:
| Main oligosaccharides | Main composition | join | |
| Isomaltooligosaccharide (some indigestible) Isomalto-Oligosaccharide |  | α1-6 | |
| Fructooligosaccharides Fructo-Oligosaccharide |  | β1-2 | |
| Galactooligosaccharides Galacto-Oligosaccharide |  | β1-4 | |
| xylooligosaccharides Xylo-Oligosaccharide |  | β1-4 |
*Glc: glucose, Fru: fructose, Gal: galactose, Xyl: xylose
The table above is from Mitsuoka Internal Medicine and Cardiology Clinic.What are oligosaccharides?Quoted from and modified by the author from "[Title of the book]".
In particular, the four indigestible oligosaccharides mentioned above are not digested or absorbed, so they do not raise blood sugar levels.Therefore, it is also good for your physical health.
It serves as food for beneficial bacteria, "bifidobacteria."
Indigestible oligosaccharidesAs explained earlier, it reaches the large intestine without being digested or absorbed, and as a result, it becomes food for intestinal bacteria (especially bifidobacteria), which helps to regulate the intestines.
Incidentally, breast milk also contains breast milk oligosaccharides (such as galactosyl lactose and sialyl lactose), which seem to improve the baby's digestive health.
As a result of continuous research on bifidobacteria in breast milk, it was shown in the 1950s that oligosaccharides other than lactose (HMOs) in breast milk act as bifidobacteria.
Quoted from the paper "Molecular Mechanisms of Bifidobacterium Growth in Breast Milk" by Motomitsu Kitaoka.
This can help improve constipation.
Furthermore, beneficial bacteria make the intestinal environment acidic, which improves bowel movement.Constipation improvedIt will be done.
Gut bacteria produce short-chain fatty acids
When intestinal bacteria feed on oligosaccharides, at the same time,Short-chain fatty acidsThis produces something called "fermentation," which brings about various beneficial effects on the body. For example,The effect of promoting the secretion of the weight-loss hormone GLP-1.There are also others.
Oligosaccharides are good for dieting.
Oligosaccharides have 1/2 to 3/4 the calories of sugar.It's not that much.
| Types of sweeteners | Calories per gram | |
|---|---|---|
| white sugar | 4kcal | |
| honey | 2.9kcal | |
| Maple syrup | 2.5kcal | |
| Oligosaccharides | 2-3 kcal |
The table above is from KAWASHIMA-YATypes of Oligosaccharide Foods and Their Three Effects | Are They Effective for Constipation and Sugar-Related Problems?This was created from "[Title of the work]".
Furthermore, as mentioned earlier, indigestible oligosaccharides do not raise blood sugar levels and do not stimulate the secretion of insulin, which stores sugar as fat. They are therefore ideal for dieting.
Benefits of consuming oligosaccharides
Oligosaccharides have various health benefits. We've summarized these benefits, including those already mentioned.
- It serves as food for gut bacteria and helps regulate the intestines.
→In particular, it increases beneficial bacteria such as "bifidobacteria."
→A healthy gut environment can also lead to beautiful skin. - Produces short-chain fatty acids
→This triggers the secretion of the weight-loss hormone GLP-1. - Relief from constipation
- Prevention of arteriosclerosis
- Blood sugar levels do not rise
- Low in calories
- Prevention and alleviation of atopic dermatitis and allergies
- Less prone to cavities
→Oligosaccharides are sweet, but they have properties that make them less likely to be used as food for bacteria that cause tooth decay. - Promotes mineral absorption
→This also helps prevent osteoporosis.
I've compiled a list of recommended commercially available oligosaccharides in this article, so please take a look if you're interested ↓
[Bonus Episode] What is inulin, which is sweet but doesn't raise blood sugar levels?
Also, it's sweet in a similar way, but it doesn't raise blood sugar levels.InulinThere is such a thing. Moreover,Inulin has another significant effect..it is,Before eatingInulin has the effect of suppressing the rise in blood sugar levels.There is!
However, it is not as sweet as oligosaccharides.
The sweetness is,The sweetness of sugar is 100If that's the case, then it would be as follows:
- Oligosaccharides...20-70(The sweetness varies depending on the type of oligosaccharide used.)
- Inulin... ~20 or less
In other words,To prevent blood sugar levels from rising, when you want to eat something sweet, eat oligosaccharides instead.Before eatingTaking inulin is the best option!
InulinFor more information, please refer to the following:
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