Agar agar is a microalgae that has thickening, gelatinous and stabilizing properties. It can be used in recipes to add a thicker consistency to desserts or other preparations.
It is naturally rich in fiber and minerals, such as phosphorus, potassium, iron, chlorine and iodine, cellulose and protein. Therefore, agar agar can also be used to promote weight loss and optimal intestinal functioning.
Agar agar can be purchased at pharmacies, grocery stores or health food stores in the form of dried seaweed strips, powder or capsules. It should be taken as advised by your doctor or registered dietitian.
Health benefits
Agar agar can offer several health benefits, such as:
1. Promoting weight loss
Agar agar, when consumed with water, forms a gel in the stomach. It can keep you full and reduce overeating and excess calorie intake. The substance itself does not contain calories, and can be added to a weight loss diet.
To guarantee the benefit of weight loss, it is important that agar agar is part of an active lifestyle and healthy and balanced diet.
Also recommended: 8 Best Supplements for Weight Loss (& How to Take Them) tuasaude.com/en/best-supplements-for-weight-loss2. Improving bowel function
Agar agar has gelling properties and can help to hydrate stools. It is rich in fiber, and therefore agar agar adds bulk to the stool and promotes bowel movements, which contributes to optimal intestinal functioning.
3. Regulating blood glucose
Agar agar is rich in fibers that regulate carbohydrate absorption in the gut. This helps to reduce blood glucose levels and reduce the risk for insulin resistance. Therefore, it can be beneficial for those with diabetes or glucose intolerance.
4. Improving bone health
Agar agar is rich in calcium and magnesium, which are minerals that are fundamental for strengthening the bones and increasing their resistance and density.
5. Controlling cholesterol levels
Because it is rich in fiber, agar agar helps reduce the absorption of fats from food, which can be useful for managing cholesterol levels.
Also recommended: 35 High Fiber Foods: Food List, Health Benefits & Recommendations tuasaude.com/en/high-fiber-foodsDespite having several health benefits, more studies are still needed to prove all the effects of agar agar.
How to use
Agar-agar can be used as follows:
1. Agar-agar as a gelling agent
Agar-agar is entirely plant-based and has a gelling power of up to 20 times greater than that of regular, unflavored gelatin. This is why it is typically used in smaller quantities in recipes.
To use in a recipe, you can add 1 teaspoon or tablespoon of agar-agar when preparing porridge or creams for desserts.
Agar-agar does not dissolve in cold temperatures, so is therefore added to the intended cream on the stove, at a temperature above 90 degrees. You should stir it in consistently until it dissolves completely.
2. Agar-agar gelatin
To make plant-based gelatin, you should add 2 tablespoons of agar-agar to 1 glass of pure, freshly squeezed orange juice or whole grape juice.
Bring to a boil until it dissolves completely. If necessary, you can sweeten to taste.
Place in Jello molds and refrigerate for about 1 hour, until solid.
3. Agar-agar capsules
Agar-agar capsules can be used as a laxative or as a weight loss aid. They can be found containing 300 mg, 400 mg, 500 mg or 900 mg of agar-agar, for example.
The recommended dose for adults is 1 agar-agar capsule, 30 minutes before lunch, and another before dinner, along with 2 glasses of water.
It is important that the use of agar-agar is always guided by a doctor or registered dietitian, as excessive amounts of agar-agar can cause side effects.
Possible side effects
Agar agar is considered to be safe for adults when consumed within the recommended amounts. When consumed, you should drink at least 8 glasses of water within the day, as reduced water intake with agar agar consumption can block the esophagus or intestine, which are medical emergencies.
If you experience symptoms of an intestinal or esophageal obstruction, such as vomiting, chest pain, difficulty swallowing or breathing, you should proceed to the nearest emergency room for assessment.
Furthermore, when consumed in excess, it can cause diarrhea, due to its laxative effect.
Contraindications for use
Agar agar is not recommended for pregnant women, breastfeeding women and children under 3 years of age.
It should not be consumed by people who have intestinal obstruction or chronic illnesses.
Therefore, it is recommended that its use always be carried out under the guidance of a doctor or nutritionist.