MACs (Microbiota-accessible carbohydrates)

MACs (Microbiota-accessible carbohydrates)

What are Macs? The Macs They are carbohydrates accessible to the microbiota. For you to understand better, it is the fiber portion of food that can be metabolized by intestinal microbes.

When we talk about fiber, we refer to the indigestible part of food, but it has been shown that part of that fiber can be metabolized by our microbiota, these are MACs, and they not only come from vegetables, they are also in other foods, for example in some animal tissues.

What does this imply? In principle, if you consume a wide variety of products of plant origin, and if possible, from different sources, your microbiota will be more varied.

And why so much effort in the microbiota? Because it has been seen that a healthy microbiota, (the more diverse the better), reduces chronic inflammation, favors metabolic balance and prevents dysbiosis, the origin of many other diseases.

But exactly where are the Macs? In what foods? Mainly in foods of plant origin.

Keep in mind one thing, all Macs are fiber, but not all fiber in foods is Macs.

 

MACs are fiber, but not all fiber is MACs

 

So the question is: What fiber is NOT a carbohydrate accessible to the microbiota? Cellulose! Hemicellulose and lignin are not fermentable either.

These are fibers that are not digestible or fermentable by the microbiota.

And what part of the fiber is?

 

salad with sprouts

 

Foods rich in MAC's for a healthy microbiota:

They are those foods that provide beta-glucans, pectins, resistant starch, mucilage, fructooligosaccharides (FOS) and also inulin.

At this point I am sure that you are wanting to know what foods to consume to provide all these MAC's to our diet.

  • Betaglycans: Mushrooms and algae.
  • Pectins: Quinces, apples, lemons, oranges and mandarins, blueberries, currants and grapes.
  • Resistant starch: cooked rice and potatoes (cooled 24 hours before consumption) *, in cooked and sprouted legumes, in sweet potatoes, cassava and plantains.
  • Mucilages: Figs, flax and chia seeds, agar-agar seaweed. *
  • FOS / inulin: Garlic, onion, leek, artichokes, asparagus, tomatoes.

 

Fermented vegetables are also a good source of carbohydrates accessible to the microbiota, they provide us with natural probiotics that will only improve our microbiome and strengthen our immune system.

 

Maintaining a healthy microbiota is improving the health of your gut.

 

We know the importance of maintaining a healthy microbiota, we know that the gut-brain axis is fundamental and determines many aspects of our health.

The brain, gut, and microbiota are connected to each other. A healthy microbiota helps us prevent diseases such as Alzheimer's or Parkinson's, a healthy connection between the intestine and the brain can prevent allergies, anxiety, stress, digestive diseases, etc.

Knowing what to eat to take care of and strengthen our microbiota is as important as knowing what NOT to eat so as not to harm it.

 

mushrooms with seeds

 

What other foods contribute to keeping the microbiota in good condition?

 

  • Fermented vegetables and dairy.

In the group of vegetables, any fermented vegetable, vegetable or fruit contributes microorganisms, you can prepare them at home with water and salt (brine), better with organically grown vegetables, controlling the times and temperatures.

As for dairy, kefir, yogurt and cheese made with raw milk are the dairy products that provide the most probiotics, the ones we buy have been pasteurized, with this process most of the live microorganisms are lost.

For this reason, although they provide certain nutritional value (calcium, vitamins and less lactose than milk), they are not as beneficial for the microbiota as homemade fermented dairy products.

 

The fermented drinks par excellence are kombucha and rejuvelac.

 

  • Fermented drinks.

La Kombucha and rejuvenate They are two fermented drinks that also provide probiotics and that can be of great help to your health.

Learning to prepare them is not difficult, but they require learning, their benefits are multiple and it is safe to do them at home.

La Kombucha It is an infusion of fermented tea with a SCOBY (colony of bacteria and yeasts), fruits and spices can be added to add flavor, its health benefits are multiple, and they are noticed immediately when consumed regularly.

Its consumption has some limitations, especially if you suffer from SIBO (bacterial overgrowth) or in case of diabetes, because the tea is sweetened so that together with the starter and the SCOBY, the fermentation process begins.

The sugar is consumed by bacteria and yeasts during the process, it is their food, but even so there is part of it in the final result ranging between 2% and 7%.

Alcohol is also generated, but in the final drink it is usually very low, less than 1%, that is why it is not considered an alcoholic drink, but you must take it into account if you are going to offer it to children.

If you want to learn more about kombucha, I recommend The big book of kombucha by Hannah Crum, or The art of fermentation by Sandor E. Katz.

It is important to read and document yourself to learn how to prepare it, know its benefits and know how to enjoy it.

El rejuvenate It is somewhat less known, it is the result of fermenting sprouted wheat grains, it is a drink rich in probiotics, also called "the enzymatic drink", it provides probiotics and improves digestion.

Its creator was Ann Wigmore, and attributed rejuvenating powers to it, hence its name. As I have said, rejuvelac provides enzymes and probiotics, and it can be made from any grain and seeds.

Rejuvelac is very perishable and is not marketed, it can only be prepared at home, I have not tried it yet, if I decide, of course I will tell you about it.

 

  • The sprouts.

I can't finish this section without mentioning sprouts.

Germination improves the nutritional contribution of the food, increasing the concentration of nutrients, more vitamins and minerals.

Legumes, seeds and sprouted grains are digested much better, have a higher concentration of enzymes, essential for proper digestion.

 

So far the foods that contribute to improving the microbiota, next I want to talk about the ones you should avoid.

 

Foods that you should NOT eat if you want a healthy microbiota:

  1. Refined flours and excess starches.
  2. Sugar in any of its forms.
  3. Industrial pastries, including cookies, breakfast cereals, slimming bars.
  4. Ice creams.
  5. Sweeteners.
  6. Vegetable oils (sunflower, palm, etc).
  7. Any ultra-processed product: sauces, carbonated drinks, packaged fruit juices, processed meats, margarine, instant noodles, powdered soups, etc.
  8. Alcohol.

 

Vegetable Salad

 

What does all this translate?:

It is very simple, try to consume real food, as it comes from nature, do not buy ultra-processed products, avoid its consumption at all costs.

Replace machine snacks with fresh fruit or nuts, boiled eggs, celery, carrots, hummus, cheese, etc.

Prepare a broth and freeze in portions, you can prepare soups very quickly, without complications.

If you can, learn to ferment both vegetables and dairy at home.

Avoid industrial pastries and cookies, change your breakfasts, and prepare your desserts at home for special days.

Reduce sugar consumption, look for natural substitutes, and accustom your palate to consuming less sweet food.

In short, whenever you can cook.

 

 

Recipes rich in MAC's:

Learn to ferment and germinate:

 

Books to learn more about the microbiota and about proper nutrition to improve it:

  • It's the microbiota, you idiot!. Sari Harpoon.
  • Strengthen your defenses. Alvaro Vargas.
  • Tell me what you eat and I'll tell you what bacteria you have. Blanca Garcia-Orea Haro.
  • Microbiota universe. Dr. Silvia Gómez Senent.

 

  • The art of fermentation. Sandor Ellix Katz.
  • Pure fermentation. Sandor Ellix Katz.
  • The big book of kombucha. Hannah Crum.
  • The book of sprouts. How to grow and use them for more health and vitality. Ann Wigmore.

 

 

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