Jicama: Full of Prebiotic Fiber, It Helps Weight Loss

June 21, 2017
Jicama - Dr. Axe

Jicama (also called yambean) is a type of bulbous root vegetable that many people describe as being a cross between an apple and a turnip.

Originally from the Mexican peninsula, jicama has played an important part in traditional cuisines of populations living in Central and South America, the Caribbean, and parts of Asia from thousands of years.


Jicama Nutrition Facts

Jicama (which has the plant species name Pachyrhizus erosus) is composed of about 86 percent to 90 percent water, so it’s naturally low in calories, natural sugars and starch — and, therefore, it has a low score on the glycemic index. It’s also a good source of immune system-boosting nutrients such as vitamin C, magnesium, potassium and fiber.

A one-cup serving of sliced raw jicama (pronounced hee-cama) has about:

  • 49 calories
  • 0 fat
  • 6 grams fiber
  • 1 grams protein
  • 11 grams carbs
  • 2 grams sugar
  • 2 milligrams vitamin C (40 percent DV)
  • 180 milligrams potassium (5 percent DV)
  • 1 milligram manganese (4 percent DV)
  • 7 milligrams iron (4 percent DV)
  • 4 milligrams magnesium (4 percent DV)
  • 4 micrograms folate (4 percent DV)

7 Benefits of Jicama

1. Great Source of Prebiotic Fibers

Although it’s a root veggie, jicama is surprisingly low in starch, sugar and carbs compared to other vegetables like potatoes, turnips, beets and rutabaga. Where jicama really stands out is its standing as a high-fiber food — with about 25 percent of your daily fiber needs in every one-cup serving.

Jicama’s fiber contains a beneficial type of prebiotic fructan carbohydrate called oligofructose inulin. Because it’s indigestible within the human digestive tract and ferments in the gut, inulin is considered to have zero calories, yet it benefits the digestive organs and, therefore, your entire body (including the immune system) in a few different ways. Inulin acts like a prebiotic once it reaches the intestines, which means it helps probiotics (or “good bacteria” living within the GI tract) do their job best.

Inulin-type fructans are found in mostly plant roots (including jicama or chicory root), which wind up residing in the gut and fermenting to produce a higher perchance of bacteria populations including bifidobacteria. In the process, beneficial compounds called butyrate, lactic acid and SCFA are formed. Research suggests that inulin-type fructans have anticarcinogenic and anticancer properties. They can also positively stimulate the immune system, support weight control and metabolic functions, balance hormones naturally, improve digestion, and more.

2. Supports Weight Loss and Blood Sugar Control

As a veggie high in fiber, jicama also has a low glycemic index, is a great starchy vegetable choice for anyone struggling to balance blood sugar or who has diabetes, and can be helpful with losing weight fast, too. The impact of eating sugar and carbohydrates (glucose) on your blood sugar levels is lower when you also consume fiber, which is why a high-fiber diet is best for managing your weight, appetite and hormones like insulin.

In studies, jicama extract has shown positive inhibitory effects against factors that raise blood sugar levels, including postprandial hyperglycemia (from α-glucosidase and α-amylase reactions). When comparing reactions of diabetic mice receiving jicama supplements to those not, an increase in postprandial blood glucose levels was more significantly suppressed in the jicama group than in the control group.

When digested, high-fiber foods also expand in your stomach and absorb water, so it’s important for keeping you full and preventing snacking or overeating.

3. Helps Increase Immune Function

As a source of valuable prebiotics, jicama’s unique fiber molecules help balance the growth of good-to-bad microbes residing within the intestines and colon. A very large percentage of the immune system — over 75 percent — is actually stored with your GI tract, so proper immune functioning depends a lot on a delicate balance between the bacteria populating your microbiota.

According to results from a 2005 British Journal of Nutrition study, prebiotic plant foods that contain inulin-type fructans have chemo-protective properties and are capable of lowering colon cancer risk. They do this by fighting the impact of toxins and carcinogens in the gut, reducing tumor growth, and stopping metastasizing (spreading). Researchers found natural cancer-fighting effects of inulin-type fructans on pre-neoplastic lesions (ACF) or tumors in the colons of rats and mice, especially when prebiotics were given in combination with probiotics (called synbiotics).

It’s believed prebiotics help improve protection from cancer because of gut flora-mediated fermentation and the production of butyrate. Most people don’t eat enough prebiotics, so including more raw jicama in your diet is one way to help up your intake and foster protection against cell mutations and tumor growth within the digestive organs.

 

Jicama benefits - Dr. Axe

 

4. Benefits Heart Health

Like many vegetables, jicama has a high water and nutrient density, and is otherwise largely made of different types of carbohydrate molecules. Oligofructose inulin, which makes up a good percentage of the fiber found in jicama, is linked to improved cardiovascular health and the ability to lower cholesterol naturally.

A diet that includes plenty of high-fiber foods is capable of improving arterial health and reducing inflammation, therefore offering protection against chronic diseases like metabolic syndrome, high cholesterol or blood pressure, diabetes, and insulin resistance. Other nutrients found in jicama that promote heart health include vitamin C (a powerful anti-inflammatory) and potassium (important for controlling blood sugar levels).

5. Great for Digestion

Water and fiber-rich vegetables are recommended for anyone battling digestive issues because they’re hydrating and provide fiber, essential electrolytes and nutrients that support intestinal and gut health. Jicama is considered to be a very easily digested veggie since it’s high in water, and its fiber content can naturally relieve constipation or treat diarrhea.

Jicama also is an anti-inflammatory food that can reduce flare-ups in the GI tract associated with IBS, ulcers, leaky gut syndrome and autoimmune digestive disorders.

6. High in Antioxidant Vitamin C 

Aside from its prebiotic properties, jicama is also an excellent source of antioxidants, including vitamin C. Just one cup of raw jicama provides over 40 percent of your daily vitamin C needs.

Vitamin C is a crucial antioxidant that scavenges free radical damage and controls inflammation. Eating plenty of vitamin C foods helps control inflammation, which is important for keeping oxidative stress levels lower and protecting against cancer, autoimmune diseases, cardiovascular disease and cognitive decline.

7. Supports Bone Health

Jicama’s oligofructose inulin helps keep bones strong because it enhances mineral retention, suppresses the turnover rate of bone loss and helps with the absorption of calcium into bones. It also supplies important nutrients like potassium, magnesium and manganese that are needed for proper bone mineralization and protecting against bone loss or osteoporosis into older age. That’s why jicama should be added to any osteoporosis diet natural treatment.


Jicama History & Interesting Facts

Jicama plants grow best in warm, tropical regions, which is why they’re often found in Central or South American cooking. The jicama plant itself is grown only for the inside fleshy part of the edible root, since its skin, stem and leaves are believed to have toxic properties. Called a “Mexican turnip” or yambean in some parts of the world, jicama is technically the root of a type of bean plant and a member of the legume plant family called Fabacea.

Use of jicama spread from Mexico to the South Pacific many years ago when Spanish explores brought jicama on their voyages. Today, jicama is commonly used in the Philippines, China, Vietnam, Malaysia and other parts of Southeast Asia. Some of its popular uses around the world include pickling it in rice vinegar and salt (in the Philippines), making it into bagoong shrimp paste, blending it into fruit bars or spicy fruit salad, and even baking and sweetening it to be used as an ingredient in pie (in Vietnam).

 

Jicama nutrition - Dr. Axe

 


How to Buy & Use Jicama

What does jicama taste like? One of the best things about this slightly sweet veggie is that it can be eaten raw or cooked. It has a crunchier and lighter texture than most root veggies, since it’s higher in water and lower in starch. It looks much like a turnip but has a taste and feel closer to an apple. If you’re familiar with Asian pears or water chestnuts used in Asian cooking, you can imagine jicama feeling and tasting pretty similar — with a crisp, somewhat juicy, white interior.

Look for whole jicama bulbs at large supermarkets and Latin or Asian grocery stores. You want to buy jicama when it feels firm, looks yellow to beige in color, and doesn’t have any noticeable bruises. Once home, keep jicama preferably uncut in a cool, dark place. Just like other root veggies, it won’t spoil for several weeks when left whole in the refrigerator, but once you cut into it, try to use it within several days before it dries out.

In order to use jicama, you first have to remove the firm skin. Unlike other root veggies such as potatoes that have edible skins, the peels of jicama are tough to digest and even contain a type of molecule called rotenone that should be avoided. Luckily, jicama doesn’t have to be cooked in order to enjoy it, so you can just peel it, slice off the top or bottom to create a flat surface, and then cut it into strips or cubes with a sharp knife.


Jicama Recipes

Jicama is super versatile both in terms of preparation needed and what types of flavors it pairs well with. Keeping some pre-chopped, roasted or sliced jicama sticks on hand is even a smart way to replace some of the processed grains in your diet.

You can use raw jicama to dip into Guacamole or hummus instead of chips, throw some slices into your salad for extra crunch, or roast it just like potatoes or turnips. Thinly slicing wide pieces of jicama with a mandolin slicer and then lightly baking it makes a great “tortilla” or wrap and sandwich substitute, while slicing it into smaller chips seasoned with sea salt works well too. Of course, adding it raw to homemade salsa is another easy option.

Often used in Mexican recipes, its flavors combine really well with benefit-rich avocado, sea salt, peppers of all kinds and lime. It also works well with nutritious apples or pears, Asian flavors like soy sauce or ginger, oranges, and Mediterranean ingredients like garlic and chives.

Try adding jicama to some of these healthy, easy recipes:

Mango Avocado Salsa Recipe

Mango-Avocado-Salsa

Total Time: 15 minutes

Serves: 4

INGREDIENTS:

  • 1 mango, peeled, seeded and diced
  • 1 avocado, peeled, pitted and diced
  • 4 medium tomatoes, diced
  • 1 jalapeño pepper, seeded and minced
  • 1/2 cup jicama, skin removed and diced
  • 1/2 cup fresh cilantro, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon sea salt
  • 2 tablespoons fresh lime juice
  • 1/4 cup red onion, chopped
  • 3 tablespoons olive oil

DIRECTIONS:

  1. Peel, seed, dice, chop and mince all ingredients according to ingredient list.
  2. Mix in bowl and toss until everything is coated and spices are evenly distributed.
  3. Serve cold with Mary’s Gone Crackers.

Read Next: 7 Reasons to Get Prebiotics in Your Diet — Plus Best Sources 


From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

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