Yacon root is a nutritious and crunchy vegetable from South America, becoming popular for its health benefits and apple-like texture. It’s low in calories, making it a popular sweet treat. Often referred to as the ‘Peruvian Ground Apple,’ it’s consumed raw and commonly used in fruit salads like Salpicón in the Andes. Historically, yacon has been used for its food and medicinal properties, but it remained relatively unknown outside South America until recently when more researchers began studying its impressive health benefits.
The root is mainly composed of fructooligosaccharides (FOS), a kind of natural sugar that offers sweetness without the calories or blood sugar spikes. It’s also a fantastic prebiotic, helping nourish the good bacteria necessary for digestion. With its fiber content, yacon helps you feel full longer, assisting in weight management. Early research indicates it might help reduce LDL “bad” cholesterol and support liver health.
Yacon is particularly beneficial for people with diabetes because it doesn’t get absorbed as simple sugars in the body and can help lower fasting glucose rates. There’s ongoing research about its potential to improve insulin sensitivity, making it useful for those at risk of diabetes.
Studies have looked into yacon’s potential to promote colon health. For example, research published in 2012 suggested that yacon root extracts might help prevent the growth of chemically-induced colon cancer. Preliminary findings also suggest yacon might aid in reducing LDL cholesterol buildup. As a prebiotic, it supports gut health by feeding beneficial bacteria, which in turn enhances the absorption of nutrients from food.
A 2009 study in “Clinical Nutrition” found that obese women who consumed yacon syrup daily lost weight and reduced their body mass index and waist circumference over 120 days. This could be attributed to yacon’s role in enhancing bowel movements and increasing fullness after meals.
Yacon consumption may also support liver health. Studies suggest that when combined with milk thistle, yacon can prevent fat buildup in the liver. Rich in potassium, yacon helps relax blood vessels and lowers blood pressure, benefiting heart health.
Additionally, yacon root is a good source of antioxidants, including resveratrol and chlorogenic acid, known for their anti-inflammatory and heart-protecting properties. It combats constipation by promoting gut movement thanks to its fiber content, which is crucial for digestive health.
The fructooligosaccharides in yacon can boost calcium absorption, which is important for bone health. However, consuming too much yacon root or syrup can cause digestive issues like bloating and diarrhea due to its high fiber content. The leaves should only be used for tea, as they can be slightly toxic to the kidneys if consumed in other ways. Remember, moderation is key to enjoying the benefits of yacon without discomfort.
