This article describes the root vegetable named Jicama. Then, it moves on with the discussion of its nutrition and its health benefits that are more concerned with diabetes. In addition, it explains whether Jicama is a high carb or low carb vegetable. Then I will also provide an overview of the health benefits of Jicama and also the dangers and risks of consuming it, especially for those with diabetes. Most importantly we will discuss the relation of Jicama and diabetes, and is Jicama good for diabetics? When it’s good and when it is bad? Moving on, we analyzed what ways jicama can be used and how to use it in your meals.
If you want a quick answer, I can say according to research, it is concluded that Jicama is good for the patients of diabetes. However, the answer is not that simple as I explained later in this article.
What is Jicama?
Jicama is a root vegetable with thick, earthy colored skin. It’s white inside and tastes like an apple, however not as sweet as an apple. It’s somewhat similar to a potato however with significantly less carb.
Also, Jicama is a root vegetable, containing starch; like a potato or turnip. The tuberous root tastes somewhat sweet; however, it is strangely low in sugar, settling on it a decent starch decision for people with diabetes and for anyone who wanting a low-sugar diet.
It is a huge debate whether Jicama is a fruit or a vegetable but basically, it’s a root vegetable can be eaten raw or when it’s cooked. In my experience, it is best when eaten baked.
How to Use Jicama?
Eaten crude, Jicama tastes like an uncooked potato however marginally juicier and better. An individual can utilize jicama to add flavor and surface to an assortment of dishes. Have a go at adding it to a Mexican natural product serving of mixed greens or meagerly cutting it to give some mash to a vegetable plate of mixed greens.
Some other, simple approaches to plan jicama include:
- meagerly cutting the Jicama, sprinkling it with ocean salt (can use Chinen Salt
too) and lime squeeze, and serving on top of an avocado, or - sautéing it and throwing with different vegetables, for example, broccoli and carrots and utilizing it as a substitute for water chestnuts in a sautéed food.
Is Jicama a Low-carb Vegetable or a High-carb Vegetable?
For a diabetic patient amount of carbohydrates and sugar in a certain food is really important, so they tend to have an intake of meals or foods that give them full nutrition and energy needed without making them sick due to high intake of carbohydrates and sugar. Overall, individuals with diabetes should expect to get about a portion of their calories from carbs. That implies in the event that you typically eat around 1,800 calories per day to keep up a solid weight, around 800 to 900 calories can emerge out of carbs because the body transforms starches into glucose, eating carbohydrates makes glucose levels rise.
Yet, that doesn’t mean you ought to keep away from sugars in the event that you have diabetes. Carbohydrates are a solid and significant piece of a nutritious eating routine.
A few carbohydrates have more medical advantages than others, however. Jicama has a low glycemic index (The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar level) and is high in fiber.
This means that eating jicama as part of a healthful and balanced diabetes-friendly diet may help you to prevent spikes in blood sugar levels, which may make it a good choice for people with prediabetes and diabetes.
Nutritional Content of Jicama
The dictionary defines nutrition as, the process of providing or obtaining the food necessary for health and growth. Nutrients are very important for the body; nutrients are mixes in foods fundamental to life and well being, furnishing us with energy, the structure blocks for development and are substances important to manage synthetic cycles.
There are six significant nutritional supplements:
The below table provides a complete analysis of nutrients included in Jicama.
|
Jicama nutrition profile (Pachyrhizus erosus), Fresh, raw, Value per 100 g, (Source: USDA National Nutrient database) | ||
|
Principle |
Nutrient Value |
Percentage of RDA |
|
Energy |
38 Kcal |
2% |
|
Carbohydrates |
8.82 g |
7% |
|
Protein |
0.72 g |
1% |
|
Total Fat |
0.19 g |
<1% |
|
Cholesterol |
0 mg |
0% |
|
Dietary Fiber |
4.9 g |
13% |
|
Vitamins | ||
|
Folates |
12 μg |
3% |
|
Niacin |
0.200 mg |
1.5% |
|
Pantothenic acid |
0.135 mg |
3% |
|
Pyridoxine |
0.042 mg |
3% |
|
Riboflavin |
0.029 mg |
2% |
|
Thiamin |
0.020 mg |
2% |
|
Vitamin A |
21 IU |
1% |
|
Vitamin C |
20.2 mg |
34% |
|
Vitamin E |
0.46 mg |
3% |
|
Vitamin K |
0.3 μg |
<1% |
|
Electrolytes | ||
|
Sodium |
4 mg |
<1% |
|
Potassium |
150 mg |
3% |
|
Minerals | ||
|
Calcium |
12 mg |
1% |
|
Copper |
0.048 mg |
5% |
|
Iron |
0.60 mg |
7% |
|
Magnesium |
12 mg |
3% |
|
Manganese |
0.60 mg |
3% |
|
Zinc |
0.16 mg |
1% |
|
Phyto-nutrients | ||
|
Carotene-ß |
13 µg |
— |
|
Carotene-&alfa; |
0 µg |
— |
|
Lutein-zeaxanthin |
0 µg |
— |
The above table mentions all the nutrition’s in jicama. All of the nutrition’s are very important and healthy for a balanced diet. Due to its low sugar content, the table also confirms that Jicama is also very beneficial for people with diabetes.
Now, let’s look at the health benefits of Jicama a bit broadly.
What are the Health Benefits of Jicama?
Jicama has a lesser number of calories than white potatoes. Jicama is one of the low-calorie root vegetables; conveying just 35 calories for each 100 g. Nonetheless, its great phyto-sustenance profile involves dietary fiber, and cell reinforcements, notwithstanding little extents of minerals, and nutrients. Although jicama is considered not a particularly good source of protein, given it provides only 0.9 grams per cup, the Jicama tuber provides a variety of minerals.
It is perhaps the best wellspring of dietary fiber; the especially amazing wellspring of oligofructose inulin, a soluble dietary fiber.
The Jicama root mash gives 4.9 mg or 13% of fiber. Inulin is a zero-calorie sweet inactive sugar. It doesn’t go through digestion inside the human body, which makes jicama an ideal sweet nibble for diabetics and health food nuts.
As in turnips, new sweet potato bean tubers are additionally plentiful in nutrient C; give about 20.2 mg or 34% of DRA of nutrient C per 100 g.
Nutrient C is a ground-breaking water dissolvable cell reinforcement that assists the body with rummaging destructive free extremists, accordingly offers assurance from malignancies (cancers), irritation and viral hack and cold.
It additionally contains little degrees of a portion of the significant B-complex gathering of nutrients, for example, folates, riboflavin, pyridoxine, pantothenic corrosive and thiamin. Further, the root gives solid measures of a portion of the basic minerals like magnesium, copper, iron and manganese.
Here listed are some of the benefits of jicama.
1. Packed with nutrients
Jicama likewise contains modest quantities of nutrient E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper.
This potato-looking root vegetable is low in calories and high in fiber and water, making it a weight reduction cordial food. Only one cup (130 grams) contains 17% of the Nutrient Reference Values (RDI) for fiber for men and 23% of the RDI for ladies.
Jicama is likewise a magnificent wellspring of vitamin C, a fundamental water-dissolvable nutrient that goes about as cell reinforcement in your body and is essential for some catalyst responses.
2. High in Antioxidant
Jicama contains a few cell reinforcements, which are gainful plant exacerbates that help forestall cell harm.
One cup (130 grams) of jicama contains almost 50% of the RDI for the cell reinforcement vitamin C. It additionally contains the cancer prevention agent’s vitamin E, selenium and beta-carotene. Cancer prevention agents help secure against cell harm by neutralizing free revolutionaries, the destructive atoms that cause oxidative pressure. Oxidative pressure has been connected to persistent infections including malignant (or cancer) growth, diabetes, cardiovascular illnesses and intellectual decay.
Luckily, counts calories high in cancer prevention agent rich nourishments like jicama can help battle oxidative pressure and may diminish the danger of creating ongoing sicknesses. Truth be told, contemplates have connected cell reinforcements in foods grown from the ground to a lower danger of coronary illness, diabetes, heftiness and Alzheimer’s.
3. Maybe good for heart health
Jicama has various supplements that settle on it a brilliant decision for improving heart health. It contains a lot of soluble dietary fiber, which is believed to help lower cholesterol levels by keeping bile from being reabsorbed in to the intestines, just as restraining the liver from making more cholesterol.
A survey of 23 examinations indicated that expanding fiber consumption fundamentally diminished complete cholesterol and “terrible” LDL cholesterol.
Jicama additionally contains potassium, which assists lower with blood pressure by loosening up the veins. For instance, one investigation demonstrated that potassium diminished circulatory strain and secured against heart illness and stroke.
Furthermore, jicama may improve blood circulation since it contains iron and copper, the two of which are important for solid red platelets. Remember, one cup of Jicama contains 0.78 mg of iron and 0.62 mg of copper.
Jicama is additionally a characteristic wellspring of nitrate. Studies have connected nitrate utilization from vegetables to expanded dissemination and better exercise execution. Moreover, one investigation in solid grown-ups demonstrated that devouring 16.6 ounces (500 ml) of jicama juice diminished the danger of creating blood clumps.
4. Improves Digestion
Dietary fiber helps increment the main part of the stool. This causes it to move all the more easily through your stomach related plot.
As noted earlier 1 cup (130 grams) of jicama contains 6.4 grams of fiber, which can assist you with meeting your every day objectives to go to toilet without a strain.
Moreover, jicama contains a kind of fiber called inulin. Studies show that inulin can expand the recurrence of solid discharges by up to 31% in those with obstruction.
Jicama is additionally high in water, which may help ease clogging. Nourishment with high water content like jicama can assist you with meeting your every day liquid necessities too.
5. Can be helpful in weight loss
Jicama is a nutrient-dense food. As noted in the table above it contains a high number of nutrients but a relatively low number of calories. Top of that Jicama is high in both water and fiber, which helps top you off. Furthermore, the fiber in jicama may help keep your glucose consistent. Fiber eases back processing, which forestalls glucose levels from rising excessively fast subsequent to eating. Insulin obstruction is a significant supporter of stoutness. It happens when your cells become less touchy to insulin, making it harder for glucose to enter the cells where it tends to be utilized for energy. All things being equal, the glucose remains in your circulation system, raising your glucose levels.
Studies in mice propose that eating jicama may expand insulin affectability and diminishing glucose levels. Jicama likewise contains the periodic fiber inulin, which has been connected to weight reduction and appeared to affect hormones that influence craving and completion. Hence, eating jicama may not just increment the kind of gut microbes that guide weight reduction, yet it might likewise assist you with feeling more fulfilled after a dinner.
Possible Dangers of Jicama – Side Effects
With its fresh, juicy surface and supplement rich substance, jicama has numerous medical advantages. However, there are some side effects you must know about with regards to the planning of the tropical vegetable and which segment is safe to eat.
As discussed and presented above jicama has a high substance of fiber, which can profit the strength of your stomach related framework by normalizing gut work and helps in the prevention of the constipated stomach. Be that as it may, a lot of fiber in your eating habit can interfere with the absorption of minerals, for example, calcium, iron, zinc and magnesium.
Dietary Guidelines has established recommended minimum daily amounts of fiber you need for optimal health. Depending on age and sex, the amount of dietary fiber required for adult women is between 22.4 and 28 grams, and for adult men, it is 30.8 to 33.6 grams of fiber. However, as noted above just a cup of fresh jicama contains 5.9 grams, or 24 per cent of your daily value, on a 2,000 calorie per day diet. Therefore, eating a serving of jicama along with other high-fiber foods may cause some digestive upsets. A large amount of fiber consumed in a short period of time can result in intestinal gas, abdominal cramps and bloating. To help reduce gas or diarrhea, try adding fiber to your diet slowly, while consuming jicama start with a lesser portion and increase gradually with time intervals so as to prevent the above-mentioned symptoms like bloating, abdominal cramps, etc.
With some side effects, there are also some toxic effects of jicama. Therefore, it is best to eat when freshly off from the farm of the plant. For the safer side, it is advised to only consume the tuber and peel off the skin that is thick as it is the part of vegetable with most fiber in it.
For individuals keen on difficult jicama, it is basic to realize that solitary the root vegetable is protected to eat. The remainder of the plant, including the beans and blossoms, contain rotenone. Rotenone is a characteristic bug spray that is poisonous to people, particularly in huge portions. Exploration recommends that devouring rotenone may raise an individual’s danger of creating Parkinson’s. An individual ought to likewise eliminate the earthy colored skin prior to eating jicama. Any individual who builds up a hypersensitive response or stomach related indications in the wake of devouring jicama ought to evade it later on.
Can Jicama Raise Blood Sugar Level? When is Jicama Bad for Diabetes?
Jicama has low sugar and carbohydrates and has a high content of fiber and water. According to some of the researches, it is concluded that eating jicama can help reduce blood sugar level, which is very good for a person with diabetes; improve the sensitivity of insulin and helps one feel fuller for a longer period of time.
However, Jicama is bad for a diabetic patient when eaten with the skin of the root vegetable. As mentioned several times in the article, the skin of jicama contains high fiber which is not good for the health, so it is always advised to peel off the skin and then eat the vegetable.
Jicama has a low glycemic record and is high in fiber. This implies that eating jicama as a feature of an invigorating and adjusted eating regimen may assist with forestalling spikes in glucose levels, which may settle on it a decent decision for individuals with diabetes.
A recent report found that mice that devoured jicama remove had lower blood glucose levels in the wake of eating a feast than control mice. In any case, further examination is expected to affirm this impact on people.
Is Jicama Good for Diabetics? When is Jicama Good for Diabetes?
Jicama overall is very good for diabetes as it has low sugar and carbohydrates and is high in other nutrients. If someone is allergic to jicama should avoid it in the future.
Some veggies that contain chains of fructose molecules called fructans – like artichokes, asparagus and jicama are also likely to be problematic.
How to Choose a Good Jicama?
Jicama is accessible in various structures on the lookout. Probably the most ideal methods of searching for the best Jicama is as per the following:
Jicama is ideal on the off chance that it is firm and round.
How Should Diabetics Store Jicama?
It ought to be put away in a cool spot that isn’t wet. At the point when you have sliced through the natural product, it is better if the fruit is kept inside the refrigerator. Else, it will get ruined.
Best Ways To Eat Jicama for Diabetes
There are various ways by which this root vegetable can be consumed as a portion of your diet. Among many some the ways in which one can have jicama in their diet are, make it a piece of your organic product serving of mixed greens simply as you do in the event of different natural products like oranges, apples, bananas, among others.
You can make soups out of it, the natural product can be made a piece of the chicken and different sorts of fish too or you can just cut the products of the soil a tad bit of salt, lime juice, and red stew powder to make it flavorsome. Accordingly, you can eat jicama in the event that you are diabetes quiet. In any case, you have to recall that you ought to counsel your primary care physician prior to taking the foods grown from the ground no way go overboard in consuming the same.
What are the Substitutes of Jicama?
If substituting for raw jicama, try using a crisp green apple. You can also try celery, which provides the same crunch you get from jicama, or Asian pear, radish or seeded cucumber. If you are looking for a substitute for cooked jicama, water chestnuts are a good bet.
Conclusions
Jicama is a root vegetable containing starch that individuals portray as suggesting a flavor like a better and juicer variant of potato. It is low in calories, sugars, and fats, yet plentiful in fiber and contains a few basic nutrients and minerals.
Jicama might be a wise decision for individuals with diabetes or those on a low-sugar diet. The root vegetable is protected to eat cooked or crude and can add surface to a wide assortment of dinners. In any case, the remainder of the plant, including the blossoms and beans, is harmful.
My recommendations are that one should consume the edible part of jicama whether has diabetes or not as the root vegetable is very beneficial and has numerous vitamin and nutrients.
