Eating too much jicama can cause your stomach to stretch, leading to increased stomach acid secretion. This can make it more difficult to achieve weight loss goals
Jicama is a popular food in many households. It has a slightly sweet flavor, is rich in vitamin C, fights disease, and is an excellent source of fiber.
Nutrition expert Julia Zumpano (USA) says: “Jicama is a low-calorie vegetable that can be eaten raw or cooked in soups, stir-fries, as a side dish with stews, and other dishes.”
Nutritional Content
One cup (130 grams) of raw jicama contains approximately:
- 49 calories
- 12 grams of carbohydrates
- 0 grams of cholesterol
- 0.1 grams of fat
- 6.4 grams of fiber
- 1 gram of protein
- 5 milligrams of sodium
- 2.3 grams of sugar
In terms of nutrition, one cup of jicama provides:
- 26.3 milligrams of vitamin C (44% of the daily value)
- 195 milligrams of potassium (6% of the daily value)
- 15.6 micrograms of folate (4% of the daily value)
- 0.78 milligrams of iron (4% of the daily value)
- 15.6 milligrams of magnesium (4% of the daily value)
- 16 milligrams of calcium (1% of the daily value)
Regular Fiber Intake and Weight Loss Support
Jicama is high in fiber (6 grams per cup) and water (90% water content). This combination offers numerous health benefits. Zumpano states: “Fiber adds bulk to stool to prevent constipation and helps keep bowel movements regular, while water keeps the stool soft and easier to pass.”
Fiber-rich foods like jicama also take longer for the body to break down, making you feel fuller for longer. A high-fiber diet is particularly beneficial if you are trying to lose weight.
Providing Prebiotics for a Healthy Gut
Jicama is a rich source of inulin, a type of prebiotic fiber (in other words, a carbohydrate that your body cannot digest or absorb). Instead, inulin nourishes the beneficial bacteria in your digestive system. A systematic review of studies shows that inulin supports a healthy gut microbiome (the tiny microorganisms in the gut that aid digestion). Inulin in jicama is especially beneficial for those with digestive disorders. Additionally, a healthy gut is beneficial for mental health, according to other research findings.
Providing Antioxidants
One cup of jicama contains over 26 milligrams of vitamin C, nearly half of the recommended daily amount. Jicama also provides vitamin A, vitamin E, and selenium. These antioxidants protect against free radicals. If uncontrolled, these unstable molecules can cause chronic inflammation, contributing to diseases like diabetes, heart disease, Alzheimer’s, and other conditions. Antioxidants also support a healthy immune system, helping your body fight off viruses, bacteria, and infections.
Helping to Stabilize Blood Sugar
The high fiber content and low sugar levels make jicama a healthy choice for people with diabetes or those monitoring their blood sugar levels. Zumpano explains: “Fiber slows down the digestion of glucose (blood sugar), leading to a gradual and steady release into your bloodstream. Consuming whole, fiber-rich foods helps prevent sudden spikes or drops in blood sugar levels that are detrimental to health.”
Improving Blood Flow
The fiber in jicama helps lower cholesterol and prevents arterial blockages that increase the risk of heart disease. Additionally, potassium reduces blood pressure by relaxing blood vessels and improving blood flow to and from your heart.
Who Should Avoid Eating
Jicama belongs to the legume family Pachyrhizus erosus. The edible tuber roots the vines and flowers above ground. While eating jicama is generally safe, the vines, leaves, and flowers from its roots contain a natural pesticide called rotenone, which is toxic to humans in large amounts. Research suggests that consuming small amounts of rotenone may increase the risk of Parkinson’s disease. Jicama’s high water content means that eating too much can cause the stomach to expand, leading to bloating, increased acid secretion, and heightened appetite. Studies have shown that people with stomach issues should avoid jicama, as excessive consumption can trigger symptoms like heartburn, acid reflux, and weakened bodily functions.
How to Choose and Store
Jicama is available year-round in many markets, but you should follow these tips when selecting and storing it:
- Avoid jicama with wrinkled skin, bruises, or blemishes.
- Choose firm, dry tubers.
- Store unpeeled jicama in a plastic bag in the refrigerator for up to two weeks.
- Use a vegetable peeler or sharp knife to remove the outer skin.
- Cut the jicama into cubes or slices, depending on your preference.
- Store peeled jicama in an airtight container in the refrigerator for up to three days.
Where’d you buy Jicama?
Yomex is specialized in the wholesale supply of jicama to restaurants, other juice shops, supermarkets, grocery stores and importers. Delivery on site, quality assurance.
Yomex supplies wholesale jicama in big quantities as customer requirement, at best price, good quality. Yomex is always available 24 hours a day when the customer has ordered it right away.
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