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Inca Peanut power: Sacha inchi Oil Shows Promise for Heart Health and Metabolic Control
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A growing body of research suggests that sacha inchi, an Amazonian oilseed, offers significant cardiometabolic benefits, from lowering cholesterol to improving insulin sensitivity. Often called the ‘Inca peanut‘ (Plukenetia volubilis),this nutrient-rich seed is gaining attention for it’s high concentration of omega-3 fatty acids,proteins,and antioxidants. while larger human trials are needed, current evidence points to sacha inchi as a promising functional food for supporting overall health.
Unpacking the Nutritional Profile of Sacha Inchi
Sacha inchi seeds are remarkably rich in essential nutrients. Comprising roughly 35-60% lipids and 25-33% protein, the seeds boast a fatty acid profile especially high in α-linolenic acid (ALA) – ranging from 47-51%. linoleic acid (LA) accounts for 34-37% of the fatty acid content, with oleic acid contributing approximately 9-10%. Notably, polyunsaturated fatty acids can make up as much as 93% of the total fatty acids. Beyond fats, sacha inchi seeds are a good source of vitamin E (specifically γ- and δ-tocopherols), as well as beneficial compounds like phenolics, lignans, and phytosterols. This unique composition results in a more favorable omega-3 to omega-6 balance compared to many other commonly consumed oilseeds.
The ALA content of sacha inchi oil is particularly noteworthy, exceeding that found in palm, corn, soy, and sunflower oils, establishing it as one of the most ALA-dense plant oils currently available.
Cholesterol, Inflammation, and Vascular Protection
Studies indicate that sacha inchi oil can positively impact cardiovascular health.Research has shown that daily intake of 10-15 mL of sacha inchi oil for 16 weeks led to reductions in total and low-density lipoprotein cholesterol (LDL-C), alongside an increase in high-density lipoprotein cholesterol (HDL-C) in both individuals with high cholesterol and those with healthy cholesterol levels. Furthermore, incorporating sacha inchi oil into a high-fat meal demonstrated a reduction in IL-6 levels – a marker of inflammation – in metabolically healthy men. While the effect was also observed in metabolically unhealthy men, the reduction was limited to IL-6.
The mechanisms behind these benefits are multifaceted. Improvements in endothelial nitric oxide synthase (eNOS) activity and enhanced nitric oxide (NO) bioavailability play a role, as do reductions in oxidative stress markers like malondialdehyde (MDA) and advanced oxidation protein products (AOPPs). Interestingly, extracts from the nutshell exhibit non-competitive inhibition of HMG-CoA reductase and cholesterol esterase, suggesting a potential synergistic effect in lowering cholesterol.
Improving Glycemic Control and insulin Sensitivity
Beyond cardiovascular benefits, sacha inchi oil shows promise in managing blood sugar levels. In a rat model of type 2 diabetes,supplementation with sacha inchi oil improved insulin sensitivity and reduced fasting blood glucose levels. While human studies are limited, preliminary findings suggest a similar trend. A small study involving individuals with prediabetes found that daily consumption of sacha inchi oil (approximately 10 mL) for 12 weeks resulted in a significant decrease in fasting blood glucose and HbA1c – a marker of long-term blood sugar control. These effects are likely mediated by the oil’s ability to enhance insulin signaling pathways and reduce systemic inflammation.
Safety and Practical Considerations
Sacha inchi oil is generally considered safe for consumption. However, as with any dietary supplement, individual tolerance may vary. Some individuals may experience mild gastrointestinal discomfort, particularly when consuming large doses. It is advisable to start with a small amount and gradually increase intake to assess tolerance. Proper planning is also significant; cold-pressed, unrefined sacha inchi oil is preferred to preserve its nutritional integrity. Current recommendations suggest prudent daily use within the studied ranges (10-15 mL), complementing conventional dietary approaches. Prudent daily use within the studied ranges, coupled with attention to individual tolerance and proper preparation, is currently recommended.
Future Research Directions
While the evidence supporting the cardiometabolic benefits of sacha inchi is promising,it remains preliminary. Larger, longer-term clinical trials are essential to definitively establish efficacy, safety, and optimal dosage. Future
