You may have heard at least once about yacon potato. In times when there is much talk about foods that, rather than nourishing, may offer health benefits, this vegetable has gained a lot of prominence.
Bruna Lyrio, a nutritionist with a specialization in Clinical and Aesthetic Nutrition, from Tostes Clinic, explains that the yacon potato, although not part of the potato family, became known by the name of yacon potato in Brazil and other countries, such as Peru, Argentina. , New Zealand, Japan, and others from Europe.
Yacon is a vegetable in the Asteraceae family and originates in the Andean valleys. The food has low caloric value, juicy and sweet texture, reminiscent of pear flavor. And it is still a source of fructooligosaccharides (FOS), prebiotics that cannot be absorbed in the upper digestive tract and are fermented by beneficial gut bacteria ?, explains nutritionist.
Thus, FOS are very important to regulate the intestinal flora, providing the multiplication of beneficial bacteria and, naturally, contributing to the good intestinal function.
Below you know more about the health benefits yacon potatoes can offer and how they should be consumed.
Read also: 23 Recipes With Sweet Potatoes To Pump Up Your Menu
Yacon X Sweet Potato X Sweet Potato
English potatoes are the best known and most used. It has slightly less calories than sweet potatoes, but it is a high glycemic index food, made up practically of carbohydrates, and is not indicated for diabetics. For those with the disease, the best option is really the yacon potato.
Yacon, according to Bruna, has about 10 times more antioxidant substances than English potatoes. And this is already one of its great advantages.
? In the case of sweet potatoes, although it has more carbohydrate (sugar) in its portion than English potatoes, blood glucose (blood glucose) responds differently because glucose (sugar) tends to rise less in the consumption of sweet potatoes? comments the nutritionist.
In addition, it is worth remembering that sweet potatoes are more nutritious than English potatoes, and have a low glycemic index.
Yacon potatoes, in turn, have a lower amount of digestible carbohydrate (sugar) than sweet potatoes and also have a good amount of fiber, which is one of the substances that helps prevent blood sugar from rising too high. ? With that, it helps control glucose? Bruna adds.
Nutritional composition and benefits of yacon potato
According to Bruna, the chemical composition of yacon varies greatly as it has a rapid ability to lose water and decompose fructo-oligosaccharides. "It may differ according to the time it is taken from the soil, the postharvest treatment, seasonality, climate, altitude, soil type and storage time," he says.
But overall, as Bruna points out, yacon is rich in vitamin C, potassium and antioxidant substances such as phenolic compounds. It has low concentrations of calcium, phosphorus and iron. "In 100g of yacon, we found 0.13g protein and 5.51g digestible carbohydrates, plus 2.95g dietary fiber," says the nutritionist.
Among the main benefits of yacon potato can be highlighted:
1. Diabetes Control
Bruna comments that few studies have been conducted in humans. However, the few results have been positive in decreasing glucose and triglycerides. One of the hypotheses raised is that yacon can act by improving insulin sensitivity ?, he says.
The fructooligosaccharide molecules present in the yacon potato are not easily broken (as in the case of most tubers and roots), so digestion is slow, which contributes to stabilize the blood glucose (sugar) rate and prevent consequent insulin spikes.
2. Good bowel function
Bruna explains that yacon has been indicated as a prebiotic because it has fructooligosaccharides, which may help modulate the intestinal microbiota and proliferate some beneficial bacteria.
Prebiotics can be briefly defined as nondigestible fibers that function as? Food? for beneficial intestinal bacteria. Thus, they are fundamental foods for the regulation of intestinal flora.
3. Help in the weight loss process
The yacon potato does not work miracles (as no food does), but can be allied in the weight loss process.
Because fructooligosaccharides are low digestible carbohydrates, their energy value (kcal) is lower than most other carbohydrates.So we can say that the yacon potato is a low-calorie substitute that can favor weight loss ?, says Bruna.
Yacon can also help reduce hunger. "Appetite control is also observed in the consumption of FOS (fructooligosaccharides), which are the fibers fermented by beneficial gut bacteria," adds the nutritionist.
4. Possible improvement in calcium absorption
Bruna explains that a human study showed that eating 15g of FOS can increase calcium absorption by 10.8%. "However, more studies should be done, since most of them were done in rats and not necessarily with yacon," he says.
5. Improved Immunity
Bruna also points out that some studies associate the consumption of yacon with an improvement in immunity, with an increase in some body's defense cells.
6. Helps Control Cholesterol
Because it contributes to the good functioning of the intestinal flora, it can be said that the yacon potato can indirectly help control blood cholesterol levels.
Bruna also points out that studies with fructooligosaccharides (not specifically with the yacon potato) show a decrease in cholesterol, LDL and triacylglycerol. However, no conclusion has been reached on the mechanism leading to this reduction. Most studies are done with laboratory animals; Are studies on humans scarce? Bruna comments.
7. Antioxidant Function
The yacon potato has significant amounts of phenolic compounds, thus having important antioxidant function (cellular protection against the harmful effects of free radicals, which are responsible for premature aging and various diseases).
How to consume yacon potato
Yacon potato consumption should be controlled, as Bruna points out, due to the high amount of fructooligosaccharides. "Because the excess can lead to higher gas production (flatulence) and have a laxative effect," he says.
About 200g of yacon or 40g of flour equals approximately 20g of FOS, the maximum tolerated dose per day. Therefore, it is not indicated to exceed this limit ?, adds the nutritionist.
"Remember that each person reacts individually to food, so if you introduce the yacon potato in your meals, start using smaller amounts so you can see if there is increased flatulence," explains Bruna.
Another important fact, according to the nutritionist, is that there is no study in the literature that considers the use of yacon made with leaf extracts safe, so its use is not recommended.
To enjoy the benefits of yacon potato, the tip is to consume it raw and peeled. It can be added to juices, salads or eaten as a fruit (since it resembles a pear) with cinnamon, for example.
Yacon Potato Recipes
Below, nutritionist Bruna suggests three healthy and practical yacon recipes:
1. Yacon Potato Melon Juice
- 2 cups chopped melon
- 1 average yacon potato
- 10 mint leaves
- 1 cup coconut water
Method of preparation: Beat everything in a blender. Yield 2 servings.
2. Yacon Potato Cake
- 3 eggs
- 3 tablespoons coconut oil (slightly warmed so that it is not liquid) or other oil
- 3 medium units of yacon potatoes, peeled and minced
- 1 cup demerara or brown sugar
- 1 cup of rice flour
- 1 cup of cornstarch
- 1 cup of cinnamon powder
- 1 tablespoon baking powder
Method of preparation: first beat eggs, oil and sugar in a blender. Then add the yacon potato, beating well. Bring the mixture to a bowl and gradually add the rice flour, cornstarch and cinnamon, mixing together. Mix the yeast last. Place the dough in a greased and floured (28 × 18) pan (with rice flour) and bake (preheated to 180 ° C) for about 40 minutes.
3. Yacon Potato Soup
- 1 onion, sliced
- 4 sliced leeks
- 500 g of peeled and sliced yacon potato
- 4 cups of water
- 150 g chicken breast
- 1 tablespoon thyme
- 1 tablespoon parsley
- 1/2 teaspoon black pepper
- Salt to taste
Method of preparation: saute onion and garlic first. Put the potato and the water. Apart, cook the chicken. Set aside and add the stock to the mixture. Cook with the semitamp pan. Warm, beat in a blender. Return to the pan, add the spices, the shredded chicken, wait for it to boil and serve. The yield is five servings.
You now know yacon potatoes better and know that it can offer health benefits. The best way to enjoy these benefits, however, is to have the advice of a nutritionist, who will indicate the correct amounts and ways of consumption for each case!
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