BENEFITS OF CAROB
✓ Supports the body’s defense
✓ Relieves digestive disorders
✓ Aids in weight loss
✓ Reduces cholesterol levels
✓ Regulates blood sugar levels
What is carob?
When we talk about carob, we commonly refer to the fruit of the carob tree (Ceratonia siliqua). This tree belongs to the legume family (like lentils and fenugreek!) which includes many trees native to tropical or Mediterranean regions.
The carob tree thrives in hot and dry climates. Without these climatic conditions, it cannot produce fruit. That’s why it is said that the carob tree is a “thermophilic” tree. The carob tree primarily grows around the Mediterranean Basin (Portugal, Spain, Maghreb…) and in Turkey.
The longevity, massive trunk, rough bark, giant leaves, and hanging pods of the carob tree make it a true botanical curiosity. But, in cooking and phytotherapy, it is primarily the seeds of carob that are of interest.
After blooming, the carob tree produces long green pods, each containing about a dozen seeds. But, before harvesting, one must wait until the following summer: the pod will then have reached maturity and taken on a lovely brown color. The pods of the carob tree are the origin of its scientific name. “Ceratonia” comes from Greek “κεράτια” meaning “little horn” in reference to the curved shape of the pods. The Latin term “siliqua“, on the other hand, simply refers to a pod.
Even today, the carob tree is subject to numerous uses. Its wood is valued in marquetry, its seeds are used in certain soft drinks, for the production of gum or confections.
Carob seeds are also an excellent substitute for chocolate in sweet preparations. They are used to produce carob seed flour, naturally gluten-free.
Today, Spain, Morocco, and Italy are the 3 main producers of carob. The seeds are not only sold to the food industry. Their fiber, protein, vitamin, and antioxidant content also make them very interesting superfoods for health.
Nutritional Composition
- Sugars: glucose, sucrose
- Starch
- Fibers
- Proteins
- Vitamins: A, B, B2, E, D2
- Tannins: gallic acid
- Antioxidant compounds: polyphenols, myricetin, quercetin
- Pectin
- Minerals and trace elements: potassium, magnesium, calcium, phosphorus, silica, iron
The benefits of carob
🛡 Supports the body’s defense
Carob seeds contain a significant amount of antioxidant compounds such as polyphenols. These organic molecules, found in many plants, effectively fight free radicals and limit their damage.
The vitamins in carob also contribute to the body’s defense. Vitamin A, for example, supports the functioning of the immune system and slows cellular aging, as does vitamin E. As for vitamin B2 (or riboflavin), it is involved in the production of many enzymes and in the regeneration of glutathione, a powerful antioxidant.
Finally, carob seeds also contain iron which is part of the composition of the body’s antioxidant enzymes.
This study by the University of Bonn, conducted directly on carob pods, shows their high concentration in polyphenols.
♻️ Relieves digestive disorders
Carob seeds are a valuable aid in relieving digestive and gastrointestinal disorders: difficult digestion, diarrhea, constipation, heartburn, stomach pains, lazy intestines, colon irritations…
Thanks to its high fiber content (40 g per 100 g), carob supports the proper functioning of intestinal transit. It is an excellent antidiarrheal but also a natural laxative that facilitates the passage of stools through the colon. In this respect, they can be compared to chia seeds.
The seeds also contain pectin, a plant substance that ensures the protection of gastric mucous membranes and intestinal walls. Carob also helps improve intestinal flora due to its prebiotic effect.
This study from Ibn Khaldoun University (Tunisia) and Abdelhamid Ibn Badis University (Algeria), conducted directly on bacterial strains, shows how carob enhances the proliferation of the “friendly” bacterium Lactobacillus fermentum present in the digestive system.
🍳 Reduces Cholesterol Levels
Numerous studies have confirmed the benefits of carob in reducing the levels of “bad cholesterol” (or LDL cholesterol) and triglycerides in the blood. This effect is due to the presence of polyphenols and soluble fibers.
While increasing the levels of “good cholesterol” (or HDL cholesterol), the polyphenols in carob combat the oxidation of LDL cholesterol. This prevents the formation of plaques in the arteries, which is responsible for atherosclerosis.
Soluble fibers also contribute to reducing cholesterol levels by limiting the absorption of carbohydrates and fats.
This study from King Abdulaziz University (Saudi Arabia), conducted on rats, demonstrates that carob can be effective in reducing hypercholesterolemia. This other study from the University of Potsdam, conducted on patients with high blood cholesterol levels, shows that consuming carob reduced their LDL cholesterol and triglyceride levels.
🍭 Regulates Blood Sugar Levels
Carob is beneficial for people with diabetes because it has a hypoglycemic effect. It aids in the control and reduction of blood sugar levels, despite its high content of glucose and sucrose. In fact, the large amount of soluble fibers it contains is enough to slow down the absorption of these sugars.
However, caution: it tends to increase insulin sensitivity and can interact with anti-diabetic medications. If you have diabetes, seek advice from your doctor before consuming carob.
In this study from the Agricultural University of Athens, conducted on adults, researchers studied the effects of carob on blood sugar levels.
🏃🏼 Helps with Weight Loss
Due to its high fiber content and low fat content, carob is a good ally for those looking to lose weight. The fibers contained in its seeds are “soluble” fibers: once in the stomach, they swell, thicken, and form a sort of gel. This process allows carob to promote a feeling of fullness and act as a natural appetite suppressant.
Due to its richness in nutrients, carob is also beneficial for preventing deficiencies during a diet. Of course, like cocoa, it should not be consumed in excess because it is relatively high in calories (220 kcal per 100 g).
More studies are needed to evaluate the effectiveness of carob in weight loss.
How to Consume Carob?
Carob Powder or Flour
In organic and specialized stores or online, you can easily find carob in the form of powder or flour. It is obtained after grinding the entire pod of the carob tree. This is the most commonly used form for replacing chocolate in sweet preparations. It is also used in the production of dietary supplements in capsule form.
Carob powder or flour mixes easily into pastry recipes or simply into drinks (smoothies, milkshakes, etc.).
Carob Seed Flour or Carob Gum
Carob seed flour, also known as carob gum, should not be confused with carob flour. As its name suggests, carob seed flour is obtained after grinding only the seeds.
It is a natural thickener frequently used in the food industry (under the designation E410) because it contains galactomannan, a complex sugar composed of starch.
In cooking, carob gum is used to thicken sauces, soups, or to make homemade ice cream creamier. Carob seed flour is naturally gluten-free.
Carob Syrup
Carob syrup, or carob molasses, is obtained from the pulp of the pod. It is a form more difficult to find than flour or gum.
This syrup can replace honey or sugar in cake preparations, hot and cold drinks, or be spread on bread.
Carob and nopal
The combination of carob/nopal is recommended to accompany weight loss. Indeed, nopal, better known as prickly pear, is a natural appetite suppressant and fat absorber. It also facilitates digestion thanks to its high fiber content.
Carob Dosage
⚖️There is no really recommended dosage for carob intake. However, the daily dose should not exceed 30 g for an adult (or 15 g for a child weighing 10 kg).
⚖️In cooking, carob is used in the same proportions as cocoa. If you take it as a dietary supplement, always follow the doses indicated by the manufacturer.
⏳Carob capsules are preferably taken at lunchtime or 1 hour before as part of a weight loss diet, to promote the feeling of satiety.
⏳A 1-month course can be interesting for lowering bad cholesterol.
💊In capsules: up to 2 per day for 330 mg capsules
🥄In powder: up to 30 g per day, every 2 hours
💧In syrup: can be consumed throughout the day
Contraindications and Side Effects
Consuming carob has certain contraindications. Therefore, it is not recommended for the following people:
- As a precautionary measure, pregnant or breastfeeding women should avoid taking carob for an extended period.
- Carob affects blood sugar and insulin resistance, so diabetics should consult their doctor before consuming it.
- People with kidney problems should avoid taking it as it affects urea and creatinine levels.
- Carob should not be taken in cases of severe anemia or trace element deficiency.
- It is not recommended for infants and children suffering from underweight.
Side effects after taking carob are few. Rare skin rashes have been reported.
History, Culture, and Market of Carob
Morocco, 2nd Largest Carob Producer Worldwide
In Morocco, carob cultivation (or “tislighwa” in Berber language) covers an area of 30,000 hectares and supports many farmers. Nearly a million carob trees populate the valleys of the province of Tiznit, in the south of the country.
Each tree can produce up to 800 kg of carobs per year from the 4th year. But all parts of the tree are useful. The leaves, for example, are consumed by livestock animals. The flowers, which appear from August to October, are also appreciated by bees whose work yields carob honey.
Carob Tree Against Soil Erosion
The carob tree has a strong ecological value. The tree has been introduced in many countries to combat erosion and regenerate depleted soils. It also serves as an excellent natural firebreak and provides shade to other plants.
Today, the carob tree is increasingly seen in the United States, South Africa, Australia, the Philippines, and Iran.
Report by Julia Perez and Charlotte Jean
Sources and Scientific Studies
Papagiannopoulos M, Wollseifen HR, Mellenthin A, Haber B, Galensa R, 2004. Identification and quantification of polyphenols in carob fruits (Ceratonia siliqua L.) and derived products by HPLC-UV-ESI/MSn.
aR. BENGUIAR, aR. BENARABA, bA. RIAZI, 2013. Effect of carob extract on the growth of two probiotic candidates: Lactobacillus fermentum and Lactobacillus rhamnosus.
El Rabey HA, Al-Seeni MN, Al-Ghamdi HB, 2017. Comparison between the Hypolipidemic Activity of Parsley and Carob in Hypercholesterolemic Male Rats.
Zunft HJ, Lüder W, Harde A, Haber B, Graubaum HJ, Koebnick C, Grünwald J, 2003. Carob pulp preparation rich in insoluble fiber lowers total and LDL cholesterol in hypercholesterolemic patients.
Papakonstantinou E, Orfanakos N, Farajian P, Kapetanakou AE, Makariti IP, Grivokostopoulos N, Ha MA, Skandamis PN, 2017. Short-term effects of a low glycemic index carob-containing snack on energy intake, satiety, and glycemic response in normal-weight, healthy adults: Results from two randomized trials.
