Jicama is a starchy root vegetable, similar to potato or turnip. The tubular root has a slightly sweet taste, but the sugar level is low, it is a good choice of carbohydrates for individuals with diabetes and for those on a low-sugar diet. Originally in Mexico, jicama is sometimes known as a Mexican turnip or yam bean. Although the roots are safe to eat, the rest of the plant is toxic, including beans.

Healthy Dietary Fiber Source

Jicama is a good source of fiber, 1 cup or 130 grams (g) servings of raw jikaya 6.4 grams of dietary fiber. According to the United States Food and Drug Administration (FDA), most Americans are not able to get enough fiber. The recommended daily dietary fiber intake is 25 grams per day for women and 38 grams for men. For older than 50 years, the daily intake is 21 grams for women and 30 grams for men.

Dietary fiber can prevent or treat constipation. It can also help to balance a person’s blood sugar, which can help in the treatment or prevention of diabetes. According to the FDA, high fiber diets also support bowel movements regularly and reduce the risk of heart disease. Also, getting more fiber in the diet can contribute to people living longer.

According to the results of a research published in 2016, over 10 years of research was conducted on 1609 adults and elderly. According to this result, the participants who consume the most fiber are at lower risk of aging. Among the nutritional factors evaluated by the study, intake, health and longevity. These epidemiological data show that the increase in fiber-rich foods in the diet may decrease the diseases during the aging process.

prebiotics

Prebiotics are bacteria and yeast which are beneficial for human health. It is a large bacterial population living in the intestine of every person. If you consume foods or supplements containing prebiotics, this can help correct the natural balance of your community. According to studies, it associates prebiotics with a range of health benefits, including improved intestinal health and a lower risk of certain infections. Prebiotics are a kind of fiber that the body cannot digest, and jicama promotes the growth of prebiotics by providing them food. Jicama is also rich in inulin, a kind of prebiotic fiber.

Source of antioxidants

Jicama is a good source of vitamin C. Only 1 cup or 130 grams servings of raw jicama contains 26.3 milligrams (mg) of vitamin C. According to the US Department of Dietary Supplements, the recommended daily intake of vitamin C for adults is 90 mg for men and 75 mg for women. Vitamin C is an antioxidant, so it can withstand the effects of oxidative stress in the body. According to the National Complementary and Integrative Health Center, oxidative stress can play a role in aging, cardiovascular diseases, diabetes, and various diseases. There is no conclusive information about the role of antioxidant supplements in the fight against diseases. On jicama in 2017 In a systematic observation, there is limited evidence that jicamas only decrease vitamin C supplementation reduces the risk of cardiovascular disease. However, other studies have shown that vitamin C is effective in strengthening the immune system.

What is the Difference Between Prebiotics and Probiotics?

Jicama has a low glycemic index and a high fiber ratio. This means that eating jicamas as part of a healthy and balanced diet can help a sudden rise in blood sugar levels, which may be a good choice for people with diabetes. In a study of mice consuming jicama extract in 2015, lower blood glucose levels were observed in mice controlled after eating a meal of mice. However, more research is needed to confirm this effect in humans.

Intensive Nutrition

Jicama calories are low, but they are dense in nutrients. This is an ideal choice for those who want to lose weight while gaining a healthy vitamin and mineral balance. Jicama is also very low in sugar and fat and is suitable for starchy, higher carbohydrate vegetables. Jicama can be a good choice for diabetic patients because it is a low calorie and nutritious intense food. It can also be a useful option for people who consume a healthy heart, celiac disease and more fiber.

Food Content

A single jicama contains 38 calories. Jicama calories, sugar, fat and protein ratio is low, fiber is a high food rate. 100 gram raw jicama values ​​are as follows:

• 38 calories

• 8,82 grams of carbohydrates

• 1,80 grams of sugar

• 0.09 grams of fat

• 0.72 grams of protein

• 4.90 grams of fiber

• 150 mg of potassium

• 12 mg of calcium

• 20.20 mg of vitamin C

Safe Use

For those who want to try jicam, it is important to know that it is safe to eat only root vegetables. The rest of the plant, including beans and flowers, contains rotenone. Rotenone is a natural insecticide that is toxic to people when taken in large doses. Research shows that consuming rotenone may increase the risk of a person suffering from Parkinson’s disease. A person should also remove the brown skin before eating jicama. Anyone who develops allergic reaction or digestive symptoms after drinking Jika should avoid this.

How to use?

The raw eaten jicama is a bit more juicy and sweet, although it looks like a baked potato. A person can use jicam to add flavor and texture to various dishes. Jicama must be thinly sliced ​​to add a bit of crunchy taste to the fruit salad or to a vegetable salad. Other simple recipes used in

Jicama are as follows: • Avocado sea salt and lemon juice can be added by thinly slicing Jicama • Can be

mixed with other vegetables such as sautéable, broccoli and carrot

• Can be used as an alternative to frying in a pan

Jicama is a sweet, juicy starchy root vegetable of people. Its calories, sugar and fats are low, but rich in fiber, and contain a few basic vitamins and minerals. Jicama may be a good choice for people with diabetes or low sugar diet. It is safe to consume this root vegetable as cooked or raw, and it can be an alternative food to a wide variety of meals. However, the rest of the plant, including the flowers and the beans, is poisonous.

References:

foodfacts.mercola.com

organicfacts.net