Jicama (pronounced HEE-ka-ma, or extra generally, HIK-ka-ma) is a tuber, much like a potato. It has thick, brown pores and skin and white, crisp, juicy flesh. Jicama root can also be known as Mexican jam bean, Mexican potato, candy turnip, or Mexican turnip. Whereas jicama may be sliced and loved uncooked, you may as well embrace jicama in recipes to reap the benefits of the diet that the vegetable offers. Jicama may also be a low-carb alternative for water chestnuts.
Jicama Diet Info
The next diet data is offered by the USDA for 1 cup (120g) of uncooked jicama slices.
- Energy: 46
- Fats: 0.1g
- Sodium: 5.2mg
- Carbohydrates: 11g
- Fiber: 5.9g
- Sugars: 2.2g
- Protein: 0.9g
Jicama is an efficient supply of carbohydrates. There are three several types of carbohydrates in a 1-cup serving of this root vegetable.
- Fiber: About 6 grams
- Sugar: About 2 grams of naturally occurring sugar
- Starch: About 3 grams
Due to the excessive fiber content material in jicama, it’s thought of a low glycemic meals. The glycemic load of this vegetable is roughly 10. The glycemic load takes the serving measurement of meals under consideration as nicely. A glycemic load of lower than 10 is assumed to have little impact on blood glucose response.
Jicama is a naturally low-fat meals, offering lower than 1 gram of largely polyunsaturated fats per serving. Polyunsaturated fat are thought of “good” fat as a result of they help coronary heart well being if you select them as an alternative of saturated fats.
There may be solely a small quantity of protein in jicama. A serving offers solely 2% of your every day protein wants should you eat a 2,000 calorie per day weight loss plan.
Nutritional vitamins and Minerals
Jicama is an efficient supply of vitamin C (L-ascorbic acid). A serving comprises 24 milligrams of the vitamin—about 40% of your every day really useful wants. Our our bodies don’t synthesize vitamin C naturally, so consuming meals with vitamin C is important for good bone construction, cartilage, muscle, and blood vessels. Vitamin C additionally aids within the absorption of iron and promotes wound therapeutic.
Jicama offers a small quantity of vitamin E (0.6 milligrams or 4% of reference every day consumption), folate (4% of RDI), vitamin B6 (3% of RDI), thiamin, riboflavin, and pantothenic acid (2% every).
Jicama additionally offers a lift of potassium, with a single serving containing 195 milligrams, or about 6% of your every day wants. Different minerals offered by jicama embrace:
- Iron (4% of RDI)
- Magnesium (4% of RDI)
- Copper (3% of RDI)
- Phosphorus (2% of RDI)
- Calcium (2% of RDI)
- Zinc (1% of RDI)
Well being Advantages
Essentially the most vital benefits of together with jicama in your weight loss plan come from its excessive fiber content material and its focus of vitamin C.
Decreases Illness Danger
Fiber helps your well being in many various methods. Not solely does fiber help digestion and regularity, however it additionally offers many different well being advantages, together with decreasing the chance of some varieties of most cancers, weight problems, heart problems, and diabetes.
Vitamin C is an antioxidant. It has been proven to regenerate different antioxidants inside the physique, together with vitamin E. Antioxidants might assist to stop or delay the event of sure cancers, heart problems, and different illnesses, though analysis is ongoing in regards to the extent of the well being advantages that they will present.
Promotes Good Micro organism
The prebiotic, fermentable fiber in jicama contributes to a wholesome intestine microbiome, the colony of “good” micro organism within the digestive tract. Analysis, reminiscent of a 2018 research on periodontal illness, can also be investigating how prebiotics may promote well being by supporting useful micro organism within the mouth..
Despite the fact that jicama is a legume (and because of this, a distant relative of frequent allergens like peanuts and soy), there is just one reported case of jicama allergy within the medical literature. In the event you expertise allergy signs, reminiscent of itching or swelling across the mouth, after consuming jicama, search medical recommendation to diagnose and deal with your situation.
Whereas the flesh of jicama is secure to devour, different elements of the jicama plant are usually not secure for human or animal consumption. The stems and seeds of the jicama plant comprise a naturally occurring compound that’s used as an insecticide and to kill fish. The compound, known as rotenone, is poisonous.
In animals, rotenone has triggered vomiting, incoordination, muscle tremors, and clonic convulsions. Cardiovascular results embrace tachycardia (fast heartbeat), hypotension (low blood strain), and extra extreme situations together with loss of life. Whereas people might not expertise signs this extreme with publicity to small portions, it’s best to keep away from consuming different elements of the yam bean or jicama plant.
There are two predominant styles of jicama. Jicama de agua is mostly grown and consumed within the U.S. It has a big spherical root and clear juices. Jicama de leche has a extra elongated root and its juices are milky white.
When It's Finest
You’ll be able to normally buy jicama year-round at your native market, however it’s best between October and March. Search for jicama that has easy pores and skin and appears heavy for its measurement. Select a medium-sized vegetable, since bigger ones are typically much less flavorful.
Storage and Meals Security
Jicama ought to keep recent for about two weeks when saved within the fridge. Cowl any uncovered areas with plastic wrap to attenuate air publicity (though jicama does not flip brown when uncovered to air, like different fruit and veggies can).
The best way to Put together
Take away jicama’s robust brown pores and skin utilizing a paring knife or vegetable peeler earlier than consuming or cooking. Despite the fact that jicama seems like a potato, the style is much like a savory apple. It has a crisp texture and a nutty taste.
Add jicama to your listing of produce to slice and luxuriate in uncooked. Add it to a crudité platter or eat it like a carrot. Dipping it into hummus, salsa, or one other savory dip is likely one of the best methods to take pleasure in this root vegetable. Or use jicama as a wholesome salad topper, in coleslaw, or on this Asian shrimp salad. Add to salsa with corn and black beans or stuff into spring rolls.
Whereas jicama is scrumptious uncooked, it may also be cooked. You may attempt including jicama to your favourite stir-fry or sautéing with onions and peppers for a twist on hash browns or house fries. Use such as you would a potato or water chestnut.