7 facts about the benefits of pectin for the body + potential harm

Pectin is a type of soluble fiber .

This substance restores the microflora of the digestive tract, improves the course of acute intestinal infections. It is effective in reducing mortality from cardiovascular and oncological pathologies, type II diabetes mellitus.

What else is useful for pectin for health, see below.

What is pectin?

Pectin is a polysaccharide found in the tissues of most plants (especially fruits).

This biologically active substance is practically not absorbed by the human body, but has  prebiotic properties - helps to maintain an adequate amount of beneficial bacteria in the intestine and avoids many diseases of the gastrointestinal tract.

Pectin has recently become widespread in such industries: food (structure-forming agents and thickeners), medical and pharmaceutical (physiologically active substances for drug delivery).

7 useful properties

Below we will look at 7 facts about the benefits of taking pectin for the body, and then describe its possible harm and contraindications.

1. Slows down the flow of sugar into the blood

Over the past decades, it has been believed that pectin has an antidiabetic effect, allows you to control blood glucose levels and can be used to treat diabetes mellitus.

Scientists from the USA have discovered that prolonged intake of 20 g of apple pectin (for 4 weeks) significantly slows down the rate of gastric emptying and absorption of nutrients (including carbohydrates). As a result, sugar enters the bloodstream slowly and is better utilized by muscle and adipose tissue cells.

Experiments on rats demonstrated similar results. The subjects showed an improvement in the utilization of glucose by cells and a decrease in blood sugar. A pronounced antidiabetic effect was observed throughout the study.

2. Promotes weight loss

Pectin belongs to the class of soluble dietary fiber.

Entering the stomach, it begins to actively absorb liquid and increases in volume several times. Such an effect quickly causes a feeling of fullness and fullness of the stomach, which helps to reduce appetite and the amount of food consumed.

Low calorie diet, in turn, prevents the formation of excess body fat.

According to scientists, pectin slows down the passage of food through the stomach by about 3 times. As a result, after a small portion of food containing this substance, a person experiences a feeling of satiety and does not have a craving for food.

American scientists claim that the effect can last up to 4 hours from the moment of the last meal, which includes pectin.

Preventing the formation of new fat reserves is one of the main tasks in the treatment of obesity and pre–obesity, which reduces the load on the cardiovascular system, increases exercise tolerance and improves the quality of life.

More about that, how else does soluble fiber help you lose weight , see in a separate article.

3. Normalizes cholesterol levels

An increase in the level of total cholesterol, as well as an imbalance between its individual fractions (high levels of triacoglycerides (TAG), low density lipoproteins (LDL) and very low density lipoproteins (VLDL), low lipid content with a significant specific gravity) lead to the appearance of atherosclerotic plaques in the walls of large vessels.

At the Harvard School of Public Health came to the conclusion that pectin helps reduce total cholesterol and LDL. Scientists recommend including this type of soluble fiber in the mandatory nutrition scheme for all patients suffering from atherosclerosis or at risk.

Studies conducted in Finland have also proven the effectiveness of pectin in order to increase the HDL content in blood plasma.

4. Reduces blood pressure

According to the data of the World Health Organization, hypertension affects over 1 billion people. This pathology is the leading cause of death worldwide.

Research shows that the use of pectin leads to a decrease in blood pressure. However, the mechanism of such action has not been fully studied.

According to Canadian scientists, dietary fiber helps to reduce both systolic and diastolic blood pressure. Although the effect is weakly expressed (blood pressure decreases by 1-5%), the addition of pectin to food can significantly (in combination with other prevention methods) reduce the risk of developing cardiovascular complications due to the course of hypertension.

5. Improves the functioning of the digestive system

Pectin helps restore adequate intestinal microflora, is used to treat a number of dyspeptic disorders (diarrhea, constipation, nausea and vomiting).

It also prevents the development of infectious and inflammatory (including autoimmune) and malignant proliferative diseases.

Studies on children have revealed that the addition of pectins to the diet during acute intestinal infections causes a decrease in the duration of diarrhea, which improves the general condition and reduces the cost of health care for rehydration therapy.

According to Chinese scientists , pectin normalizes an adequate ratio among various representatives of the intestinal microflora: it inhibits the vital activity of pathogenic and opportunistic forms (clostridia), stimulates the growth and reproduction of beneficial bacteria. With adequate microbiocenosis, the work of all digestive enzymes and the bioavailability of valuable nutrients supplied with food increases.

Pectin at least effective regarding constipation. Taking 24 g of this fiber per day for 1 month improves the consistency of feces, increases the frequency of stools (up to 2 times a day).

Japanese experts also celebrate the effectiveness of pectin in relation to the course of gastroesophageal reflux disease (GERD).

According to research, pectin improves the course of severe autoimmune pathologies such as ulcerative colitis and Crohn's disease. The effects are mostly associated with the suppression of chronic inflammation in the intestinal wall and the restoration of microflora.

10 More Proven Ways to Improve Digestion see a separate article.

6. Reduces the effects of radiation

Pectin, like most other types of dietary fiber, captures radiation particles that enter the body along with food and removes them.

Studies conducted in Belarus have revealed that the consumption of 5 g of apple pectin for 16 days significantly reduces the radiation damage of caesium-137.

Pectin also reduces the radioactivity of absorbed radiation sources. The action is related to the structure of the biologically active substance itself. By absorbing a chemical element, it prevents the release of "radiation energy".

7. Has antitumor effect

Experiment , conducted in Michigan (USA), demonstrated that pectin reduces the growth and metastasis activity of prostate cancer.

Pectin substances, according to scientific data , are also effective in the treatment of colon cancer, skin melanoma and malignant diseases red bone marrow . The substance increases the degree of apoptosis of inadequately proliferating cells, inhibits their reproduction.

Where is it contained?

Pectin is found in many foods, but its greatest amount is observed in vegetable crops and fruits.

In addition to natural products, the substance can also be taken in powder form, diluting it with water. Also, many dietary supplements contain apple pectin in their composition.

Concentrated pectin is also found in many store-bought desserts, marmalade, jam, however, eating a large amount of sweets is harmful to human health.

The norm of pectin for adults and children is up to 15 grams per day.

Harm and side effects

Pectin is considered a safe product for humans. However, exceeding the maximum recommended daily dosage (10-15 g per day) can lead to a number of undesirable effects:

• Flatulence;
• Constipation;
• Diarrhea.

The development of allergic reactions due to increased sensitization of the human body to various foods containing pectin is not excluded (hyperergia to the substance itself is possible). Allergies can manifest in different ways: from harmless urticaria to deadly anaphylactic shock or Quincke's edema.

It is necessary to take a competent approach to increasing the consumption of pectin or switching to new foods in order to avoid the appearance of pathological reactions. If necessary, consult a doctor.

Conclusion

Thus, pectin is an extremely useful type of soluble fiber for humans.

The substance helps to reduce body weight, reduces the risk of mortality from diseases of the cardiological (due to the complex effect on the metabolic syndrome) and oncological profile, normalizes the work of the gastrointestinal tract. It is necessary to include this substance in the daily diet.