What is Jicama and why is it good for our gut?
Jicama, sometimes referred to as yam bean, Mexican turnip, or Mexican potato, is an edible root vegetable native to Mexico. It has a similar look to a potato but has more nutrients and benefits. The Jicama root has a fresh and crunchy texture and can be eaten sautéed, baked and even raw like a fruit. Many people compare the flavor to a potato and a pear, or even a water chestnut: a somewhat nutty flavor has also been mentioned. The outside portion of the jicama root is highly poisonous! Do not eat the skin, leaves, or stem! The inside of the Jicama root is the ONLY edible part.
Jicama is a great source of fiber! In just one cup of Jicama there is about 7 grams of fiber. This potato-like root also contains tons of vitamin C, beta carotene (vitamin A precursor), along with prebiotics, which are advantageous for gut health and insulin regulation. In fact, one study that was done with isolated Jicama fiber presented findings consistent with preventative effects against diabetes as it helped to protect pancreatic tissues against degeneration caused by a high sugar diet. This means that not only does the jicama protect your gut itself, but the pancreas which secretes enzymes that help with digestion and blood glucose levels. Talk about a #GoodGut friend!
Ways to eat
When eating Jicama it's very important to know that the outside parts of it are very poisonous and should never be consumed-- the outside parts would include the skin, the stem, and the leaves of the jicama root. Once it is cleaned properly, it can be eaten raw in a salsa, as a topping, and even in a fruit bowl. It can also be eaten sautéed, or boiled or baked to almost mimic a starch like potato. *Never eat the skin, stem, or leaves*
Recipe: Jicama Salsa
Ingredients (Makes 4 Servings):
2 cups jicama, diced
1/2 cup red onion, minced
1/4 cup cilantro, minced
1/2 cup blueberries
1/4 cup beets, cooked and chopped
1/2 fresh jalapeño, minced (optional)
1 lime, juiced
1 Tbsp himalayan pink salt (add more to taste)
Directions:
In a large bowl, mix all of the ingredients thoroughly, except the beets.
Add the chopped beets last by sprinkling on top so they do not color everything red.
Enjoy with high fiber tortillas or tortilla chips. You can also enjoy with whole grain, organic corn tortilla chips or coconut flour chips.
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References
Food Revolution Network. (2019, August 13). 5 Health Benefits of Jicama and How You Can Add It to Your Diet. Food Revolution Network. https://foodrevolution.org/blog/jicama-health-benefits/.
Groves , M. (2018, May 3). 8 Health and Nutrition Benefits of Jicama. Healthline.com. https://www.healthline.com/nutrition/jicama-nutrition-benefits.
Hettiaratchi, U. P., Ekanayake, S., & Welihinda, J. (2011). Nutritional assessment of a jackfruit (Artocarpus heterophyllus) meal. The Ceylon medical journal, 56(2), 54–58. https://doi.org/10.4038/cmj.v56i2.3109.
Santoso, P., Maliza, R., Rahayu, R., & Amelia, A. (2020). Pancreoprotective Effect of Jicama (Pachyrhizus erosus, Fabaceae) Fiber against High-Sugar Diet in Mice. Open Access Macedonian Journal of Medical Sciences, 8(A), 326–332. https://doi.org/10.3889/oamjms.2020.4528.
Pérez-Balladares, D., Castañeda-Terán, M., Granda-Albuja, M. G., Tejera, E., Iturralde, G., Granda-Albuja, S., Jaramillo-Vivanco, T., Giampieri, F., Battino, M., & Alvarez-Suarez, J. M. (2019). Chemical Composition and Antioxidant Activity of the Main Fruits, Tubers and Legumes Traditionally Consumed in the Andean Regions of Ecuador as a Source of Health-Promoting Compounds. Plant foods for human nutrition (Dordrecht, Netherlands), 74(3), 350–357. https://doi.org/10.1007/s11130-019-00744-8.