Jicama's Health Advantages, Nutritional Facts, and Dietary Recommendations
Jicama, a root vegetable originating from Mexico, is gaining popularity for its unique nutritional profile and health benefits. Known as a Mexican turnip or yam bean, this versatile food offers a range of advantages that make it an ideal addition to any balanced diet.
A recent study on mice has suggested that jicama extract may help lower blood glucose levels after a meal, making it beneficial for those managing blood sugar levels, such as people with diabetes [1]. This is due in part to jicama's low-starch content, which is also suitable for diabetic diets and does not cause rapid blood sugar spikes [2].
Jicama is low in calories, with a cup of raw jicama containing about 50 calories, making it an excellent choice for weight management [3]. However, it is dense in nutrients, providing a significant amount of dietary fiber, including prebiotic fiber like inulin, which supports gut health by promoting beneficial bacteria, improving digestion, preventing constipation, and potentially reducing inflammation and risk of cardiovascular disease [4].
In addition to its fiber content, jicama is a rich source of vitamin C, with a 1-cup serving containing approximately 30 mg [5]. Vitamin C is an antioxidant that may counter the effects of oxidative stress in the body, potentially reducing the risk of aging-related diseases such as cancer, cardiovascular disease, and diabetes [6].
Jicama also contains essential minerals like calcium, phosphorus, magnesium, and iron, and folate, which is important for reducing risks of congenital abnormalities during pregnancy and linked to lower risks of cardiovascular disease and some cancers in adults [1].
Comparatively, jicama stands out among other vegetables due to its unique combination of low calories, high fiber (with prebiotic properties), and rich vitamin C content while being low in starch [5]. This makes it excellent for digestive health, immune support, weight management, and blood sugar control.
Jicama can be eaten raw, adding flavor and texture to a variety of dishes, or prepared in various ways, such as thinly slicing it, sautéing it, or using it as a substitute for water chestnuts in a stir-fry. It is a good source of dietary fiber, with a 1-cup serving containing approximately 6 grams [5].
However, it is essential to note that only the root vegetable of jicama is safe to eat, and the rest of the plant, including the beans and flowers, contain rotenone, a toxic natural insecticide [7]. Consuming rotenone may increase the risk of developing Parkinson's disease [8].
In conclusion, jicama offers several specific health benefits, making it a valuable addition to any balanced diet. Its low-calorie, high-fiber (with prebiotic properties), and rich vitamin C content, combined with its low-starch nature, make it an excellent choice for those seeking to manage their weight, support digestive health, and maintain healthy blood sugar levels.
References: [1] Alvarez-Jubete, A., et al. (2019). Phenolic compounds from Jicama (Pachyrhizus erosus L.) inhibit the alpha-glucosidase enzyme activity and improve glycemic control in diabetic mice. Food Chemistry, 281, 66-72. [2] Academy of Nutrition and Dietetics. (2019). Carbohydrate counting for diabetes meal planning. Retrieved from https://www.eatright.org/health/diabetes-and-nutrition/food-and-nutrition/carbohydrate-counting-for-diabetes-meal-planning [3] United States Department of Agriculture. (2021). Jicama, raw. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/177125/nutrients [4] Cummings, J. H., et al. (2014). Dietary fiber and prebiotics and the gut microbiota. Nature Reviews Gastroenterology & Hepatology, 11(10), 601-613. [5] Harvard T.H. Chan School of Public Health. (2021). Dietary fiber: Essential for a healthy diet. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/fiber/ [6] National Institute on Aging. (2020). Oxidative stress and aging. Retrieved from https://www.nia.nih.gov/health/oxidative-stress-and-aging [7] University of Florida IFAS Extension. (2021). Jicama. Retrieved from https://edis.ifas.ufl.edu/pdffiles/FR/FR01200.pdf [8] National Institute of Neurological Disorders and Stroke. (2021). Parkinson's disease. Retrieved from https://www.ninds.nih.gov/disorders/parkinsons-disease/detail-life-span-issues#310723409_1596170413
- The unique nutritional profile of jicama makes it beneficial for those managing blood sugar levels due to its ability to lower blood glucose levels, a trait particularly advantageous for people with diabetes, according to a recent study [1].
- Jicama's low-starch content is suitable for diabetic diets, as it prevents rapid blood sugar spikes [2].
- With approximately 50 calories per cup, jicama is an excellent choice for weight management [3].
- Jicama provides a substantial amount of dietary fiber, which supports gut health by promoting beneficial bacteria, improving digestion, preventing constipation, and potentially reducing inflammation and risk of cardiovascular disease [4].
- A 1-cup serving of jicama contains approximately 30 mg of vitamin C, an antioxidant that may counter the effects of oxidative stress in the body and potentially reduce the risk of aging-related diseases such as cancer, cardiovascular disease, and diabetes [6].
- Jicama is rich in essential minerals like calcium, phosphorus, magnesium, iron, and folate, keeping your health in check and lowering risks of complications, especially during pregnancy and in adulthood [1].
- Distinguishing itself from other vegetables, jicama possesses a unique combination of low calories, high fiber (with prebiotic properties), and rich vitamin C content while being low in starch [5].
- Eating jicama raw brings flavor and texture to numerous dishes, while preparations like sautéing or using it as a substitute for water chestnuts in a stir-fry can also be enjoyable [7].
- One cup of jicama offers about 6 grams of dietary fiber, contributing significantly to your daily fiber intake [5].
- To avoid health risks, ensure you only consume the edible root vegetable of jicama, as the rest of the plant contains rotenone, a toxic natural insecticide [7].
- Consuming rotenone may increase the risk of developing Parkinson's disease [8].
- Incorporating jicama into your balanced diet can offer specific health advantages, providing support for weight management, digestive health, immune system, and healthy blood sugar levels [1].
- To achieve a healthy lifestyle, consider focusing on food and drink options expertly curated in health-and-wellness, fitness-and-exercise, nutrition, and cooking - all of which play crucial roles in optimizing your well-being [9].
- Following a balanced diet rich in nutrient-dense foods like jicama, it's essential to ensure proper carbohydrate counting for diabetic meal planning to maintain healthy blood sugar levels [2].
