Yacon potato: what it is, what it is for and how to eat it

The yacon potato is a tuber currently considered as a functional food, as it is rich in soluble fibers with prebiotic effect and has an antioxidant action. For this reason, it is an excellent option for diabetics or for people who wish to lose weight, because it helps to decrease appetite and control blood sugar, being a great substitute for common potatoes.

This tuber of scientific name Smallanthus sonchifolius, has a similar aspect to that of a potato or sweet potato, and has a slightly sweet and fruity flavor, which can be purchased in some supermarkets.

What are the benefits

Yacon is a tuber rich in fructans, mainly inulin and oligosaccharide fruit (FOS), which are compounds capable of resisting gastric juices, passing through the digestive tract without being metabolized, providing low caloric content and exercising functions similar to dietary fibers, being considered a probiotic food. For these reasons, including this tuber in the diet can offer several health benefits, such as:

Control blood sugar, because FOS promote the absorption of glucose in peripheral tissues and improve the sensitivity of insulin in the liver and increase the secretion of insulin in the pancreas, helping to lower insulin; Reduce cholesterol and triglycerides, due to the presence of FOS, which contribute to regulate the metabolism of fats in the body and reduce the synthesis of triglycerides in the liver; Promote weight loss, because soluble fibers, in addition to having fewer calories, also increase the feeling of satiety; Regulate the intestine, because fibers reach the colon, where they are fermented by bifidobacteria, favoring bowel movements, the elimination of pathogenic bacteria and the balance of intestinal flora; helping to preserve bones, as FOS, upon reaching the colon and stimulate bifidobacteria, promote absorption of some minerals, such as calcium, phosphorus, zinc and magnesium.

In addition, yacon is also rich in caffeic acid, a phenolic compound that has antioxidant and anti-inflammatory properties and, therefore, can prevent certain types of cancer, such as colon cancer, for example. In addition, it can also improve the immune system and regulate blood pressure.

Nutritional composition of yacon potatoes

In the following table, you can see the nutritional value for each 100 grams of Yacon:

Nutritional composition per 100 grams	Raw yacon	Yacon flour
Energy	33 Kcal	240 Kcal
Proteins	0.4 g	4.53 g
Fats	0.11 g	0.54 g
Carbohydrates	9.29 g	66.47 g
Fibers	2.09 g	32.72 g
Calcium	11.7 mg	31.83 mg
Phosphor	22.5 mg	200.3 mg
Magnesium	3.7 mg	62.66 mg
Potassium	171.2 mg	1276.25 mg
Iron	0.3 mg	3.4 mg

How to consume

Yacon potatoes can be eaten in raw or cooked salads, as a dessert or snack. To consume it raw, it is necessary to remove the peel. In addition, this tuber can also be purchased in the form of flour, which can be used to make bread, cakes and cookies, for example.

Yacon root extract can also be obtained in capsules, however, a safe dose for consumption has not yet been determined, and it is necessary to consult the doctor or nutritionist before use.

Recipes with Yacon

There are several ways to prepare yacon potatoes:

1. Salad with yogurt dressing

Ingredients

For the salad:

2 cups of diced yacon; 1 cup of boiled and diced carrots; half a cup of chopped onion; half a cup of peas.

For the sauce:

1 handful of coriander; 1 cup of plain yogurt; 2 chopped garlic cloves; 2 tablespoons of lemon juice; salt and pepper to taste.

Method of preparation

To prepare the salad, mix all the ingredients in a container and for the dressing, mix all the ingredients and mix with the salad gently.

2. Chips

Ingredients

1 medium yacon; 1 teaspoon of paprika; 1 teaspoon of cumin; 1 pinch of salt; 1 tablespoon of olive oil.

Method of preparation

Remove the skin from the yacon potato and cut into thin slices. Place the slices in a container and add the paprika, cumin, salt and oil, stir well and arrange on a tray. Leave in the oven at 175º for 20 minutes or until golden and crispy.