Carob: 3 health and slimming benefits

What is carob?

Carob (Ceratonia siliqua L.) is the fruit of the carob tree, which originated in the Middle East and is now found throughout the Mediterranean basin.

It comes in the form of long brown pods, which are dried and then ground into a fine powder.

This powder, with its naturally sweet taste, is often used in cooking as an alternative to cocoa.

In terms of composition, carob is particularly interesting: it is rich in fibre, both soluble and insoluble, which promotes good digestion.

It contains very little fat, provides natural sugars and contributes several essential minerals, such as calcium, potassium and magnesium.

Unlike cocoa, carob contains no caffeine and only trace amounts of theobromine.

This is one of its great advantages, especially for people sensitive to these stimulants.

With its unique composition, carob is now the subject of a great deal of research into micronutrition, slimming and digestive health.

The 3 key benefits of carob

In addition to its balanced composition, carob has properties that are of increasing interest to health professionals.

Here are its 3 main benefits:

1. Promotes satiety and helps curb cravings

Carob helps to reduce appetite thanks to its high content of soluble fibres (galactomannans), which increase the feeling of satiety.

These fibres form a gel when they come into contact with water, which slows down gastric emptying and reduces the urge to snack.

One study showed that eating carob fibre (15–20 g a day) reduced the secretion of the hunger hormone (ghrelin) and increased fat oxidation after a meal (1).

By promoting satiety, carob fibre helps to moderate calorie intake throughout the day.

A randomised study showed that a daily intake of 15g of carob fibre could lead to a reduction in LDL cholesterol and triglycerides, which may support weight loss goals (2).

2. Excellent fibre for intestinal transit

The combined presence of soluble and insoluble fibres could also stimulate intestinal peristalsis (the movement of the intestine) and thus support digestive comfort.

A recent scientific review suggests that carob extracts have a beneficial effect on the intestinal microbiota, overall digestive health and anti-inflammatory mechanisms (3).

3. A stable source of energy, without glycaemic peaks

The carbohydrates naturally present in carob are predominantly complex, which is why they are assimilated slowly, providing stable and prolonged energy.

Carob has a low glycaemic index, which helps avoid sudden variations in blood sugar levels after meals and the cravings that accompany them.

One review suggests that its fibre and polyphenols may improve insulin sensitivity and help regulate blood sugar levels, although further studies are needed (4).

How should carob be eaten?

Versatile and tasty, carob can be easily incorporated into your eating habits, whether as a replacement for cocoa or to enrich your recipes with fibre and minerals.

Here are the main ways to use it:

In powder form: smooth and naturally sweet

Carob powder is ideal for replacing cocoa in your hot drinks.

Mixed with vegetable or animal milk, it makes a more easily digestible hot chocolate, with a naturally sweet, caffeine-free taste.

You can also add it to coffee.

In pods: raw or infused

Dried carob pods can be eaten as a natural snack or infused in hot water to make a smooth, slightly sweet drink to enjoy after a meal.

In baking: a delicious alternative

Add it to your muffin, brownie, cake or biscuit recipes.

It provides a lovely brown colour and a mild aroma, and allows you to reduce the amount of added sugar thanks to its naturally sweet flavour.

In smoothies: guaranteed creaminess

Blended with a banana, milk or yoghurt, carob powder transforms a smoothie into a nourishing and satiating breakfast.

It goes particularly well with fruits such as pears, dates and figs.

In flour form: adding fibre to your home baking

Carob flour can be used in bread, pancake and waffle doughs.

It increases the fibre content of your recipes while adding a subtle sweet note.

As a dietary supplement: practical and concentrated

In capsule or tablet form, carob provides a targeted supply of fibre and active ingredients, perfect for supporting satiety and health on a daily basis:

Discover CSAT® dietary supplement, a blend of carob (6% extract and 40% gum) standardised to 30% galactomannan.