![\"\"](\"https:\/\/www.wilkesassociates.com\/kmr\/wp-content\/uploads\/2017\/05\/Jicama-bulb.jpg\")
![\"\"](\"https:\/\/www.wilkesassociates.com\/kmr\/wp-content\/uploads\/2017\/05\/Other-jicama-type.jpg\")
What does jicama taste like?<\/strong><\/h4>\nJicama white flesh has high water content and is sweet, with a crisp texture. The taste is a cross between an apple, an Asian pear and a potato. It is this similitude in taste that makes jicama such a useful and versatile root vegetable, which tastes great raw or cooked. Best-tasting bulbs are smaller, younger and firm to the touch.<\/p>\n
Why is jicama considered a super food?<\/strong><\/h4>\nJicama is categorized as a super food and deserves that classification.<\/p>\n
Jicama is a nutrient-dense root vegetable, high in vitamin C (see chart below), has high antioxidant properties (more on that in a bit), and unlike other root vegetables is low in starchy carbohydrate, and high in fiber. It provides about 1\/4\u00a0 of daily recommended fiber, based on an adult\u2019s serving size of approximately 1 cup of cubed jicama or 120 grams. Such a serving only contains 45 calories. Many people do not get enough prebiotics and, for these, Jicama is also an excellent natural source.<\/p>\n
What makes jicama such a healthy food?<\/strong><\/h4>\nRoberfroid (2005) discusses the health benefits of jicama. Five benefits are:
\n1.\u00a0<\/strong>Colon health – great source of prebiotic fibers <\/strong><\/p>\n\n- Jicama fiber has a beneficial type of\u00a0prebiotic\u00a0fructan carbohydrate called oligofructose inulin-which is classified as a non-digestable dietary carbohydrate<\/li>\n
- This prebiotic fiber supports the growth of healthy gut bacteria in the intestine (especially in the large colon) because it resists hydrolysis (the digestion or breakdown of the fiber one has eaten) by intestinal digestive enzymes<\/li>\n
- The insoluble fiber, consisting of inulin-type fructans ferments in the large bowel and there the gut bacteria selectively increase the production of a few types of short chain fatty acids (SCFA) (De Fillipis et al. 2015) <\/em>that helps preferentially to stimulate the growth and increase the number of potentially health-promoting bacteria and reduce the number of potentially harmful species.<\/li>\n
- Insoluble fiber increases faecal biomass and water content of the stools, reducing constipation and improving bowel habits.<\/li>\n
- Inulin appears to normalize levels of blood triacylglycerols. A large quantity of animal data convincingly show that inulin-type fructans reduce the risk of colon carcinogenesis<\/li>\n<\/ul>\n
2. Supports weight loss <\/strong><\/p>\n\n- The insoluble fiber in jicama is particulary interesting because it has zero calories, since it is not absorbed by the body.<\/li>\n
- Therefore, Inulin is considered a low-calorie carbohydrate [6\u00b73 kJ\/g (1\u00b75 kcal\/g)]<\/li>\n
- \u201cMost plants that synthesize and store inulin do not store other forms of carbohydrate such as\u00a0starch.\u201d (Hsu and Bansal 2011)<\/li>\n
- Dietary high-fiber foods also expand in your stomach and absorb water, which prolongs the feeling of fullness, and preventing snacking or overeating.<\/li>\n<\/ul>\n
3.\u00a0<\/strong>Helps increase immune function and blood sugar control<\/strong><\/p>\n\n- Short chain fatty acids SCFAs have been linked to health promoting effects, including a reduced risk of inflammatory diseases, diabetes, and cardiovascular disease.<\/li>\n<\/ul>\n
4. Lowers cholesterol naturally<\/strong><\/p>\n\n- Inulin has been shown to normalize blood triacylglycerols (high triacylglycerols are related to hardening of the arteries which can lead to heart attacks, strokes and vascular damage).<\/li>\n<\/ul>\n
5. Supports bone health and is high in vitamin C<\/strong><\/p>\n\n- Human nutrition intervention trials substantiate that inulin-type fructans enhance calcium and magnesium absorption<\/li>\n
- Vitamin C is essential for healthy skin<\/li>\n
- Vitamin C is an important water-soluble antioxidant thatscavenges for and reduces the damage of free radicals <\/strong><\/a>and controls inflammation<\/li>\n
- Vitamin C controls inflammation by reducing oxidative stress levels and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline (Nimse and Pal 2015)<\/li>\n<\/ul>\n
<\/p>\n
Nutrition Facts<\/strong><\/h4>\n
Jicama is categorized as a super food and deserves that classification.<\/p>\n
Jicama is a nutrient-dense root vegetable, high in vitamin C (see chart below), has high antioxidant properties (more on that in a bit), and unlike other root vegetables is low in starchy carbohydrate, and high in fiber. It provides about 1\/4\u00a0 of daily recommended fiber, based on an adult\u2019s serving size of approximately 1 cup of cubed jicama or 120 grams. Such a serving only contains 45 calories. Many people do not get enough prebiotics and, for these, Jicama is also an excellent natural source.<\/p>\n
What makes jicama such a healthy food?<\/strong><\/h4>\nRoberfroid (2005) discusses the health benefits of jicama. Five benefits are:
\n1.\u00a0<\/strong>Colon health – great source of prebiotic fibers <\/strong><\/p>\n\n- Jicama fiber has a beneficial type of\u00a0prebiotic\u00a0fructan carbohydrate called oligofructose inulin-which is classified as a non-digestable dietary carbohydrate<\/li>\n
- This prebiotic fiber supports the growth of healthy gut bacteria in the intestine (especially in the large colon) because it resists hydrolysis (the digestion or breakdown of the fiber one has eaten) by intestinal digestive enzymes<\/li>\n
- The insoluble fiber, consisting of inulin-type fructans ferments in the large bowel and there the gut bacteria selectively increase the production of a few types of short chain fatty acids (SCFA) (De Fillipis et al. 2015) <\/em>that helps preferentially to stimulate the growth and increase the number of potentially health-promoting bacteria and reduce the number of potentially harmful species.<\/li>\n
- Insoluble fiber increases faecal biomass and water content of the stools, reducing constipation and improving bowel habits.<\/li>\n
- Inulin appears to normalize levels of blood triacylglycerols. A large quantity of animal data convincingly show that inulin-type fructans reduce the risk of colon carcinogenesis<\/li>\n<\/ul>\n
2. Supports weight loss <\/strong><\/p>\n\n- The insoluble fiber in jicama is particulary interesting because it has zero calories, since it is not absorbed by the body.<\/li>\n
- Therefore, Inulin is considered a low-calorie carbohydrate [6\u00b73 kJ\/g (1\u00b75 kcal\/g)]<\/li>\n
- \u201cMost plants that synthesize and store inulin do not store other forms of carbohydrate such as\u00a0starch.\u201d (Hsu and Bansal 2011)<\/li>\n
- Dietary high-fiber foods also expand in your stomach and absorb water, which prolongs the feeling of fullness, and preventing snacking or overeating.<\/li>\n<\/ul>\n
3.\u00a0<\/strong>Helps increase immune function and blood sugar control<\/strong><\/p>\n\n- Short chain fatty acids SCFAs have been linked to health promoting effects, including a reduced risk of inflammatory diseases, diabetes, and cardiovascular disease.<\/li>\n<\/ul>\n
4. Lowers cholesterol naturally<\/strong><\/p>\n\n- Inulin has been shown to normalize blood triacylglycerols (high triacylglycerols are related to hardening of the arteries which can lead to heart attacks, strokes and vascular damage).<\/li>\n<\/ul>\n
5. Supports bone health and is high in vitamin C<\/strong><\/p>\n\n- Human nutrition intervention trials substantiate that inulin-type fructans enhance calcium and magnesium absorption<\/li>\n
- Vitamin C is essential for healthy skin<\/li>\n
- Vitamin C is an important water-soluble antioxidant thatscavenges for and reduces the damage of free radicals <\/strong><\/a>and controls inflammation<\/li>\n
- Vitamin C controls inflammation by reducing oxidative stress levels and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline (Nimse and Pal 2015)<\/li>\n<\/ul>\n
<\/p>\n
Nutrition Facts<\/strong><\/h4>\n
\n1.\u00a0<\/strong>Colon health – great source of prebiotic fibers <\/strong><\/p>\n
- \n
- Jicama fiber has a beneficial type of\u00a0prebiotic\u00a0fructan carbohydrate called oligofructose inulin-which is classified as a non-digestable dietary carbohydrate<\/li>\n
- This prebiotic fiber supports the growth of healthy gut bacteria in the intestine (especially in the large colon) because it resists hydrolysis (the digestion or breakdown of the fiber one has eaten) by intestinal digestive enzymes<\/li>\n
- The insoluble fiber, consisting of inulin-type fructans ferments in the large bowel and there the gut bacteria selectively increase the production of a few types of short chain fatty acids (SCFA) (De Fillipis et al. 2015) <\/em>that helps preferentially to stimulate the growth and increase the number of potentially health-promoting bacteria and reduce the number of potentially harmful species.<\/li>\n
- Insoluble fiber increases faecal biomass and water content of the stools, reducing constipation and improving bowel habits.<\/li>\n
- Inulin appears to normalize levels of blood triacylglycerols. A large quantity of animal data convincingly show that inulin-type fructans reduce the risk of colon carcinogenesis<\/li>\n<\/ul>\n
2. Supports weight loss <\/strong><\/p>\n
- \n
- The insoluble fiber in jicama is particulary interesting because it has zero calories, since it is not absorbed by the body.<\/li>\n
- Therefore, Inulin is considered a low-calorie carbohydrate [6\u00b73 kJ\/g (1\u00b75 kcal\/g)]<\/li>\n
- \u201cMost plants that synthesize and store inulin do not store other forms of carbohydrate such as\u00a0starch.\u201d (Hsu and Bansal 2011)<\/li>\n
- Dietary high-fiber foods also expand in your stomach and absorb water, which prolongs the feeling of fullness, and preventing snacking or overeating.<\/li>\n<\/ul>\n
3.\u00a0<\/strong>Helps increase immune function and blood sugar control<\/strong><\/p>\n
- \n
- Short chain fatty acids SCFAs have been linked to health promoting effects, including a reduced risk of inflammatory diseases, diabetes, and cardiovascular disease.<\/li>\n<\/ul>\n
4. Lowers cholesterol naturally<\/strong><\/p>\n
- \n
- Inulin has been shown to normalize blood triacylglycerols (high triacylglycerols are related to hardening of the arteries which can lead to heart attacks, strokes and vascular damage).<\/li>\n<\/ul>\n
5. Supports bone health and is high in vitamin C<\/strong><\/p>\n
- \n
- Human nutrition intervention trials substantiate that inulin-type fructans enhance calcium and magnesium absorption<\/li>\n
- Vitamin C is essential for healthy skin<\/li>\n
- Vitamin C is an important water-soluble antioxidant thatscavenges for and reduces the damage of free radicals <\/strong><\/a>and controls inflammation<\/li>\n
- Vitamin C controls inflammation by reducing oxidative stress levels and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline (Nimse and Pal 2015)<\/li>\n<\/ul>\n
<\/p>\n
Nutrition Facts<\/strong><\/h4>\n
- Vitamin C controls inflammation by reducing oxidative stress levels and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline (Nimse and Pal 2015)<\/li>\n<\/ul>\n
- Inulin has been shown to normalize blood triacylglycerols (high triacylglycerols are related to hardening of the arteries which can lead to heart attacks, strokes and vascular damage).<\/li>\n<\/ul>\n
- Short chain fatty acids SCFAs have been linked to health promoting effects, including a reduced risk of inflammatory diseases, diabetes, and cardiovascular disease.<\/li>\n<\/ul>\n
![\"\"](\"https:\/\/www.wilkesassociates.com\/kmr\/wp-content\/uploads\/2017\/05\/Jicama-Nutrition-Table-1024x723.jpg\")