Apple pectin has gained popularity among ladies for years since it aids weight loss by delaying stomach emptying. Apart from this effect, what other health benefits does apple pectin have? Does apple pectin have any side effects? In this article, Cigna Smart Health will explain its uses, preparation, and side effects.
What is Apple Pectin?
Pectin is a soluble fiber commonly found in apples, oranges, and pears. Apple pectin is extracted from apple peels and fibers with broader uses than other fruit pectins. It helps with weight loss, digestion, and even emotional problems.
Uses and Health Benefits of Apple Pectin
1. Lose weight
Apple pectin is a soluble fiber that absorbs and digests by the human body. It also expands and becomes gelatinous when mixed with water. Having pectin before your meal can raise your fullness and reduce your food intake. Besides, apple pectin can also slow down cholesterol absorption from foods, leading to weight loss.
2. Control blood sugar
Apart from reducing food intake, apple pectin binds to fats and carbohydrates in your stomach and intestine, decelerating the absorption. Therefore, it can stabilize your blood sugar level and prevent spiking after your meals. For diabetic patients, apple pectin is considered a good choice of supplement.
3. Improve depression
Apple pectin transforms into butyrate in the human body. Butyrate is well proved for its mood-stabilizing effects. As Dr. George Ku, a Pharmaceutical and Biotechnology specialist, pointed out, people experience depression and insomnia when their bodies lack brain-derived neurotrophic factor (BDNF). Butyrate can stimulate the brain to produce BDNF to relieve stress, depression, and anxiety.
4. Maintain gut health
Apple pectin as a soluble fiber is a relief for constipation and diarrhea. When diarrhea, pectin quickly absorbs water in the intestine and helps form more solid stools. Besides, butyrate, metabolized by apple pectin, also helps maintain colon health and binds to bile acids in your small intestine for easy expulsion. Excreting more bile acids requires your liver to consume more cholesterol to make the acid. As such, cholesterol levels can be lowered and limit gallstones' formation.
5. Remove heavy metals from the body
Apple pectin can also remove the radioactive particles, heavy metals, and toxins from your body. With a negative charge, pectin creates chelation and attracts positively charged metals. Since the human body cannot absorb apple pectin, it binds heavy metals in the intestine and removes the toxins through bowel movements.
Preparation of Apple Pectin
Although you can ingest apple pectin from fresh apples, pectin extracts comparatively have a larger portion and better effects. Apple pectin extracts are commonly seen in powder or capsules. For powdered extract, you are recommended to take one pack by mixing it with your drink 30 minutes before your meal. Most manufacturers suggest a daily dose of between 1,000 mg and 1,400 mg.
Does Apple Pectin Have Any Side Effects?
In most cases, having apple pectin does not incur side effects. However, some may experience diarrhea from drinking too much water. If so, you should adjust your water and pectin intake.
If you have the following conditions, you should pay extra attention and think twice before taking apple pectin.
- Asthma - Inhaling pectin powder may lead to rhinitis, runny nose, cough, or even asthma
- Nut allergies, such as pistachios and Cashews
- Under tetracycline antibiotics treatment - May interfere with or reduce drug potency
- Taking cardiovascular drugs (digoxin) - May interfere with or reduce drug potency
- Taking cholesterol-lowering drugs (lovastatin) - May interfere with or reduce drug potency
Please do not overdose on any medicines and health products. If you are in doubt, please contact your doctor for medical advice.
The health benefits of apple pectin are numerous, especially its significant effect on weight loss, but maintaining a balanced diet, exercising regularly, and quitting bad habits are the fundamentals of staying healthy, apart from taking natural supplements.