Jicama has multiple nutritional contributions to your diet. See what they are and how you can get the most out of their benefits by including them in your kitchen.
What is jicama and how is it consumed?
Jicama ( Smallanthus sonchifolius ) is native to Mesoamerica and means “water root.” Although it seems strange, it is a family of legumes such as soybeans and beans. But far from its characteristics, it is defined as a tuber that stores special sugars.
Its cultivation ranges from South America to Southeast Asia, where it is known as the bang kuang . What makes it particular beyond its properties is that it can be consumed raw or fresh. In fact, it leaves a sweet aftertaste after consumption, which has led many to consider it a fruit. How is it consumed? Let’s see.
What is jicama?
Jicama is a root belonging to the Asteraceae family and its scientific name is Smallanthus sonchifolius. It is a home garden plant that grows alongside herbs and is cultivated throughout the Andean region, from Colombia to Argentina.
However, it is native to Mexico, where it is also known as nabo or Mexican yam. Other names by which it is known are the following:
- Joaquim.
- Jiquimilla.
- Yacon.
- Yam bean.
- Therepa.
The roots resemble those of the sweet potato and can be 20 centimeters long by 10 centimeters thick. Their average weight ranges from 300 to 600 grams, although, depending on the variety, they can weigh up to 20 kilos.
They are irregular and oval in shape. The external part is light brown, while the internal part is orange and fleshy. However, other varieties can be purple, white, or yellow, similar to potatoes, but crisp like an apple.
The most common are the jicama de agua, which is round and exudes a transparent liquid; and milk jicama, elongated and with a whitish exudate.
Its pleasant sweetness and starchiness resemble the water chestnut. In addition, they can be consumed fresh after harvest or sweetened in the sun for several days, until the skin shrivels.
Jicama contains a very special type of reserve carbohydrate known as FOS. It is also considered a good rehydrator and remedy for nausea. Next, we will see some of its properties.
What is jicama?
Jicama is abundant in fiber, vitamins, minerals, and antioxidants. Therefore, its inclusion in the diet is recommended.
Nutritional and phytochemical properties
It is estimated that a 130 -gram cup provides the following nutritional components :
- Calories: 49.
- Humidity: 88.
- Carbohydrates: 11.5 grams.
- Fiber: 6.4 grams.
- Protein :0.37 grams.
- Vitamin C: 44% recommended daily values.
- Iron: 4% recommended daily values.
- Potassium : 6% recommended daily values.
- Manganese:4% recommended daily values.
- Folate: 4% recommended daily values.
Jicama has high water content and total carbohydrates represent 11.5 grams. Of this total, 6.2 grams are fructooligosaccharides (FOS), there are 0.34 grams of glucose, 0.85 grams of fructose, and 1.4 grams of sucrose.
The absence of fat and low protein values make this root have a low energy intake. In addition, the high fiber content makes it an ideal option for weight loss diets.
On the other hand, it provides 44% of the recommended daily intake of vitamin C. This nutrient has recognized benefits as an antioxidant to block the oxidative stress that occurs in the body.
What are fructooligosaccharides?
Fructooligosaccharides or FOS are also known as “oligofructose” or “fructans”. The sugar that forms its structure is fructose. Within the fructans, the most frequent are FOS and inulin.
A group of experts explained that the difference between them lies in the number of fructose molecules that make them up. For example, inulin contains between 2 and 60 units while FOS only has between 2 and 10.
For this reason, researchers consider FOS to be a subgroup of inulin and call them insulin-like FOS. Unlike what was spread in the 80s —when it was believed that inulin was part of jicama— today it is known that it does not contain it, but it is the vegetable with the highest amount of FOS.
Also, FOS are sweeter than inulin, hence the flavor of jicama. It is also interesting to know that both generate the same physiological effect when consumed. However, its caloric value is barely a quarter of what starch from other roots would produce.
Bioactive components of jicama
Other experts found that jicama accumulates bioactive compounds such as antioxidant polyphenols. Some of them are derivatives of caffeic acid and chlorogenic acid.
Benefits of eating jicama
Jicama not only stands out for its sensory value in the kitchen. The presence of its nutritional and phytochemical components makes it a beneficial vegetable that we cannot ignore.
High antioxidant value
According to the journal Molecules, in addition to vitamin C, jicama is high in polyphenols that protect against cell damage by blocking free radicals.
Phytochemicals have anti-inflammatory activity and prevent oxidative stress associated with certain chronic diseases, such as cardiovascular diseases, diabetes, cancer, obesity, and cognitive impairment such as Alzheimer’s.
Heart health
The amount of soluble fiber in jicama can lower total cholesterol levels. This is reported by the magazine Food & Function, which explains that this type of fiber binds to bile salts that contain cholesterol to prevent its reabsorption in the intestine and favor its excretion in the feces.
In another study, it was observed that after ingesting jicama root juice, systemic nitrate was converted to nitrite and then to nitric oxide. This reduces the risk of developing thrombi or clots by attenuating collagen-induced platelet aggregation. For this reason, this ingredient can be focused on promoting cardiovascular health.
Gut health
Jicama contains high levels of fructooligosaccharides (FOS), a prebiotic carbohydrate that can be used as food by the “good” intestinal bacteria while reducing the “bad” ones.
The growth of this microbiota has shown benefits for intestinal health and the body in general. Prebiotic ingredients in the diet are capable of reducing the risk of developing certain diseases such as the following:
- Hypertension.
- Chronic renal insufficiency.
- Type 2 diabetes.
- Heart failure.
- Obesity.
- Atherosclerosis.
Regulates digestion and helps lose weight
Jicama’s high water content, fiber, and low calorie intake make it digestible and ideal for weight loss . For one thing, fiber helps maintain satiety. Meanwhile, FOS inhibit hormones that affect hunger and satiety, reports the journal Appetite .
Control sugar levels
The fiber in jicama helps keep blood sugar levels stable. Specifically, the soluble type slows the emptying of the stomach, which helps regulate the absorption of sugar from the intestine into the blood. This prevents high spikes in glucose after meals.
Some studies in diabetic mice indicate that jicama extract helps increase insulin sensitivity. On the other hand , they also act by inhibiting enzymes that break down starch and release sugar into the blood .
How is jicama consumed?
To eat raw or cooked jicama, you have to wash it well before peeling it. In addition, the leaves, stems, pods and seeds should be avoided, as they contain a substance that is toxic to humans.
Before peeling, they can be kept at low temperatures, but not refrigerated. So they can last up to 4 weeks. They are eaten roasted, fried and baked. However, one of its best versions in the kitchen is to eat it raw like a fruit.
When selecting it, make sure the skin is smooth and feels heavy as an indicator of its freshness. Discover the versatility of this root in the kitchen by preparing it with the following ideas:
- Cut it into thick slices and serve it with a dip with hummus or guacamole.
- Marinate it in sesame oil and rice vinegar.
- Add it to a vegetable dish so you can feel the crunch.
- Combine it with a salad of apple, pineapple, mango, papaya, or oranges.
- Mix it with onions, carrots, meats, and seafood to go to another gastronomic level.
- If you prefer, add lemon juice and chili powder to give it a special spiciness.
- Incorporate it into stews with soy sauce, chicken, and corn.
- Prepare jicama juice with lemon.
- Add it to the pico de gallo for a crispy touch.
- Use it in a fish ceviche
- Cook it in the oven cut into julienne strips and seasoned with sea salt, paprika, garlic powder, olive oil, and other spices.
- Use it as a filling for beef and pepper fajitas.
- Consume it with peanut butter and strawberries.
- Use it as a filling for a rice paper roll with meat and seafood.
You just have to put a little imagination to your plate so that the jicama does its job as the main ingredient. Remember that, despite being a root, you can also use it as a fruit.
How is jicama consumed?
This food goes very well with sweet and savory dishes. In addition, it can be consumed as a fruit.
Is it a beneficial food for your diet?
Without a doubt, it is a kind food for its nutritional, healthy and gastronomic properties. Its nutrients, FOS and antioxidants, make it a star ingredient in healthy cooking.
In addition, there are many variants that you can taste with this particular vegetable. You can eat it alone or as part of other foods. Whatever the preparation, when you eat it you will find a good flavor, a pleasant texture and favorable effects for your digestion and other diseases. Bon appetit and good health!
