Pectin
Category: Sweets Characteristics: Unsweetened State: Dry Mix
Nutrition Highlights
Serving Size
Calories
163
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 181 (100%) |
| Fat | 1.3 (0.8%) |
| Protein | 0.6 (0.4%) |
| Total | 163 (100%) |
Serving: 1 package (1.75 oz) [50g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 45 (90.4%) |
| Water | 4.4 (8.7%) |
| Fat | 0.2 (0.3%) |
| Protein | 0.2 (0.3%) |
| Ash | 0.2 (0.3%) |
| Total | 50 (100%) |
Serving: 1 package (1.75 oz) [50g]
Benefits
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Pectin is a type of fiber that can help promote regularity and support digestive health. As a soluble fiber, it can help absorb water and bulk up stool
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Research has found that pectin may help control blood sugar levels and benefit diabetes management. The soluble fiber in pectin slows the absorption of sugar from foods
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Some studies suggest pectin may help lower 'bad' LDL cholesterol levels. The fermentation of pectin fiber by gut bacteria is thought to influence cholesterol metabolism positively
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Pectin is a prebiotic fiber that feeds the healthy bacteria in our gut. This can support a balanced microbiome and overall gut and immune health
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As a source of fiber, pectin promotes fullness and satiety. Getting adequate fiber from foods like pectin can help with weight management efforts
Risks
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Pectin is generally recognized as safe. No significant nutritional risks
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Some people may have allergies or sensitivities to pectin. Symptoms could include digestive issues
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Consuming very large amounts of pectin could cause digestive discomfort due to its bulking effect
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Pectin is high in fiber but otherwise provides few nutrients on its own
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As with any powder or supplement, ensure proper storage as directed to maintain quality
Additional Information
Pectin, unsweetened, dry mix is a food product primarily known for its thickening and gelling properties. Derived from fruits, particularly apples and citrus fruits, it is a soluble fiber that offers several nutritional benefits along with a few potential risks.
Nutritional Benefits:
1. Soluble Fiber: Pectin is a type of soluble fiber that forms a gel-like substance when mixed with water. This property aids in digestion by slowing down the absorption of sugars and fats, promoting a feeling of fullness, and helping to regulate blood sugar levels. Including pectin in your diet can contribute to improved digestive health.
2. Cholesterol Management: Studies have suggested that pectin may have cholesterol-lowering effects. It binds to bile acids in the intestine, preventing their reabsorption and forcing the body to use cholesterol to produce more bile acids. This process may help reduce LDL (bad) cholesterol levels, thereby promoting heart health.
3. Blood Sugar Control: Due to its gel-forming nature, pectin can slow down the digestion and absorption of carbohydrates. This can help prevent rapid spikes in blood sugar levels, making it beneficial for individuals with diabetes or those aiming to manage their blood sugar levels.
4. Weight Management: The soluble fiber content in pectin can contribute to weight management by promoting satiety and reducing overall calorie intake. By increasing feelings of fullness, pectin can help control appetite and prevent overeating.
5. Gut Health: Pectin acts as a prebiotic, providing nourishment for beneficial gut bacteria. This supports a healthy gut microbiome, which plays a crucial role in immune function, nutrient absorption, and overall well-being.
Risks:
1. Gastrointestinal Discomfort: While pectin is generally well-tolerated, consuming large amounts of it, especially without adequate fluid intake, may lead to gastrointestinal discomfort such as bloating, gas, or diarrhea. It is important to start with small amounts and gradually increase intake to assess individual tolerance.
2. Allergies or Sensitivities: Although rare, some individuals may have allergies or sensitivities to pectin. If you experience any adverse reactions such as itching, swelling, or difficulty breathing after consuming pectin, it is essential to seek medical attention.
3. Nutrient Dilution: When consumed in excess, pectin may interfere with the absorption of certain minerals such as iron, zinc, and calcium. This can be a concern for individuals with nutrient deficiencies or those relying heavily on pectin-rich foods without a varied diet.
In conclusion, pectin, unsweetened, dry mix offers several nutritional benefits, primarily due to its soluble fiber content. It can aid in digestion, support cholesterol management, help regulate blood sugar levels, promote weight management, and contribute to a healthy gut. However, it is important to consume pectin in moderation and ensure a balanced diet to avoid potential risks such as gastrointestinal discomfort, allergies, or nutrient dilution.