Jicama: Friend Or Foe On Keto?

Jicama, a root vegetable native to Mexico, is a keto-friendly food. Despite most root vegetables being forbidden on keto diets, jicama is an exception with only 5.1g of net carbs per cup. Jicama is often used as a substitute for potatoes, adding a unique, subtle sweetness to dishes. It is a versatile ingredient that can be enjoyed raw or cooked, and is commonly used in salads, stir-fries, and snacks. Jicama is also a good source of vitamins, minerals, and dietary fiber, making it a nutritious choice for those on a keto diet.

Jicama is keto-friendly

Jicama is a root vegetable native to Mexico, where it is also known as the "Mexican yam bean" or "Mexican turnip". It has a subtle flavour and a crisp texture, with a neutral taste that means it can be used in a variety of recipes, both sweet and savoury. It is often enjoyed raw or lightly cooked, and can be sliced into salads, or used as a low-carb alternative to chips or fries.

Jicama is also packed with vitamins and minerals. It is a rich source of vitamin C, potassium, and manganese, and is high in dietary fibre, which can aid digestion, blood sugar control, and overall satiety. It also contains high levels of inulin, a prebiotic fibre that can support gut health and improve digestion.

There are numerous keto-friendly recipes that feature jicama as a flavorful and versatile ingredient. For example, you can make keto jicama fries, keto spring rolls, or nutrient-packed salad bowls. You can also use jicama as a substitute for tortillas or wraps, or add it to a stir-fry.

Jicama's nutritional benefits

Jicama is a root vegetable with thick, brown skin and white flesh. It is native to Mexico and is also known as the "Mexican yam bean" or "Mexican turnip". It has a subtle flavour and a texture similar to a fresh apple. It is a keto-friendly vegetable, with only 5.1 g of net carbs per cup serving.

Jicama has a high nutrient profile and is packed with vitamins and minerals. It is low in calories and high in fibre and water, making it a weight-loss-friendly food. Here are some of the nutritional benefits of jicama:

Packed With Nutrients

Jicama is an excellent source of vitamin C, providing 44% of the RDI in just one cup. It also contains folate, magnesium, potassium, manganese, vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc, and copper.

High in Antioxidants

Jicama is rich in antioxidants, including vitamin C, vitamin E, selenium, and beta-carotene. These compounds help prevent cell damage by counteracting free radicals, which are linked to chronic diseases such as cancer, diabetes, and cardiovascular disease.

May Boost Heart Health

The dietary fibre in jicama helps lower cholesterol levels, while potassium lowers blood pressure, improving blood flow to and from the heart. Jicama also contains iron and copper, which are necessary for healthy red blood cells, and is a natural source of nitrate, which has been linked to increased circulation.

Promotes Digestion

Jicama is high in dietary fibre, which increases stool bulk and improves regularity. It also contains inulin, a type of prebiotic fibre that supports the growth of beneficial gut bacteria. The high water content in jicama also helps with digestion and hydration.

May Reduce the Risk of Cancer

The antioxidants and dietary fibre in jicama have protective effects against certain types of cancer, particularly colon cancer. The prebiotic fibre in jicama, inulin, has been shown to reduce the risk of cancer by increasing the number of healthy gut bacteria.

May Aid Weight Loss

Jicama is a nutrient-dense food that is low in calories and high in fibre and water, making it a great choice for weight loss. The fibre in jicama helps keep blood sugar steady by slowing digestion, and the prebiotic fibre inulin has been linked to weight loss.

In addition to these benefits, jicama is a versatile vegetable that can be eaten raw or cooked and used in various dishes, including salads, stir-fries, and snacks.

Jicama recipes

Jicama, also known as Mexican yam or Mexican turnip, is a versatile root vegetable that can be used in a variety of dishes. Here are some delicious keto-friendly recipes to try:

Jicama Fries

A popular choice for those craving traditional fries while on a keto diet. Jicama is a good substitute for potatoes, although it won't have the same texture. To make jicama fries, cut the jicama into strips, microwave them to make them tender, and then bake in the oven until crispy. You can also add seasonings like garlic powder, onion powder, and smoked paprika. Serve with your favourite dip, such as ketchup, mayonnaise, guacamole, or salsa.

Jicama Tabbouleh and Chicken Salad

For a fresh and fun salad, pulse jicama in a food processor to give it a tabbouleh-like texture and taste. Add mint, paprika, and lemon juice for a flavourful and refreshing dish.

Breadless Ham and Cheese Sandwiches

For a low-carb option, replace sandwich bread with slices of jicama. Add horseradish for a peppery kick.

Jicama Slaw

Jicama is a perfect base for a crunchy slaw. Simply peel and grate the jicama, shred some cabbage, and slice some scallions. Toss with honey, lime juice, olive oil, fresh mint, and cracked pepper for a refreshing side dish.

Jicama Salad

Jicama's subtle flavour and crisp texture make it an excellent addition to salads. Try a Mexican jicama snack with mango and lime, a summer cucumber jicama salad, or a sweet and sour spinach jicama salad.

Other Jicama Recipes

Jicama can also be used in stir-fries, salsas, and simple snacks. It can be boiled and used in place of potatoes, added to fruit salads, or even baked into pies and pastries as a low-carb apple substitute.

Other keto-friendly vegetables

Jicama is a root vegetable native to Mexico, also known as the Mexican yam bean or Mexican turnip. It is a keto-friendly food with only 5-5.6 grams of net carbs per cup.

Now, here is a list of other keto-friendly vegetables:

• Celery is a water-rich veggie with only 2.97 grams of carbs in a 100-gram serving.
• Zucchini is an excellent choice for keto dieters, with just 3.11 grams of carbs per 100-gram serving. It is also rich in vitamin C, phosphorus, and potassium.
• Mushrooms are packed with potassium and have only 3.26 grams of carbs per serving. They are a great addition to an egg yolk omelet.
• Romaine lettuce is a keto-friendly salad base with only 4.06 grams of carbs per serving. It is rich in beta-carotene and vitamin K.
• Radishes add a nice crunch to salads and have just 3.4 grams of carbs per 100-gram serving.
• Cucumbers are a good source of vitamin K and have only 3.63 grams of carbs per serving. Try dipping cucumber slices in a full-fat dip for an easy keto snack.
• Spinach is a plant-based source of calcium and iron, as well as a rich source of antioxidants. A 100-gram serving has 3.63 grams of carbs.
• Arugula adds a peppery flavor to your salad and has just 3.65 grams of carbs per serving. It is also rich in folate and vitamin K.
• Asparagus is a good source of iron, potassium, and vitamin C. It has 3.88 grams of carbs per serving and makes a delicious keto-friendly snack when wrapped in bacon.
• Tomatoes have 3.89 grams of carbs per serving and are a good source of vitamin C, phosphorus, potassium, and calcium.
• Kale is a nutrient-rich powerhouse with 4.42 grams of carbs per serving. It is a good source of calcium, vitamin C, and vitamin K.
• Bell peppers make a delicious snack and have only 4.78 grams of carbs per serving. They are also a great topping for salads and eggs.
• Cauliflower is a versatile, water-rich vegetable with 4.97 grams of carbs per serving. It is a good source of calcium, phosphorus, and potassium.
• Eggplant is a hearty vegetable with 5.88 grams of carbs per serving. It is a great substitute for meat in many dishes and contains vitamin A and lutein.
• Broccoli is a popular keto-friendly vegetable with 6.27 grams of carbs per serving. It is rich in vitamin C and contains calcium and potassium.
• Cabbage can be enjoyed raw or cooked and has 6.38 grams of carbs per serving. It is a source of potassium, calcium, and phosphorus.
• Green beans make a delicious side dish and have 7.41 grams of carbs per serving. They are a good source of vitamin C and vitamin K.
• Brussels sprouts can be enjoyed in moderation on the keto diet, with 8.95 grams of carbs per 100-gram serving. They provide phosphorus and potassium.

Jicama's health benefits

Jicama is a root vegetable with thick, brown skin and white flesh. It is a nutrient-dense food with a high number of nutrients and a relatively low number of calories. Here are some of its health benefits:

• Packed with nutrients: Jicama has an impressive nutrient profile. It contains many important vitamins and minerals, such as vitamin C, folate, potassium, and magnesium, as well as a significant amount of fiber.
• High in antioxidants: Jicama contains several antioxidants, including vitamins C and E, selenium, and beta-carotene, which help prevent cell damage by counteracting free radicals. Diets high in antioxidant-rich foods like jicama can help fight oxidative stress and may decrease the risk of developing chronic diseases.
• May boost heart health: Jicama contains dietary fiber, potassium, iron, copper, and nitrate, which may benefit heart health. Fiber may help lower cholesterol levels, while potassium helps lower blood pressure by relaxing the blood vessels. Jicama may also improve circulation due to its iron and copper content, which are necessary for healthy red blood cells.
• Promotes digestion: Jicama contains high amounts of dietary fiber and water, which promote healthy bowel movements. It also contains inulin, a type of prebiotic fiber that can increase the frequency of bowel movements and support healthy digestion.
• Good for your gut bacteria: Jicama is high in inulin, a prebiotic fiber that can be used by the bacteria in your body, resulting in health benefits. A diet high in prebiotics increases the population of "good" bacteria in your gut and decreases the number of unhealthy bacteria, which may lower the risk of developing certain chronic diseases.
• May aid weight loss: Jicama is low in calories and high in fiber and water, which helps fill you up and keep you feeling satisfied after a meal. The fiber in jicama may also help regulate blood sugar levels by slowing digestion.
• May reduce the risk of cancer: Jicama contains antioxidants, fiber, and prebiotics, which have been shown to protect against certain types of cancer. Antioxidants neutralize the free radicals that can lead to cell damage and cancer, while dietary fiber is well-known for its protective effects against colon cancer.
• Extremely versatile: Jicama can be eaten raw or cooked and used in a wide variety of dishes. It can be added to salads, stir-fries, or snacks, or used as a substitute for higher-carbohydrate foods.

Frequently asked questions