The yacon (Smallanthus sonchifolius) is a species of perennial daisy traditionally grown in the northern and central Andes from Colombia to northern Argentina for its crisp, sweet-tasting, tuberous roots. Their texture and flavor are very similar to jícama, mainly differing in that yacón have some slightly sweet, resinous, and floral (similar to violet) undertones to its flavor, probably due to the presence of inulin, which produces the sweet taste of the roots of elecampane, as well. Another name for yacón is Peruvian ground apple, possibly from the French name of potato, Pomme de Terre (ground apple). The tuber is composed mostly of water and fructooligosaccharide.
Traditionally, yacón roots are grown by farmers at mid-elevations on the eastern slopes of the Andes descending toward the Amazon. It is grown occasionally along field borders where the juicy tubers provide a welcome source of refreshment during fieldwork. Until as recently as the early 2000s, yacón was hardly known outside of its limited native range, and was not available from urban markets. However, press reports of its use in Japan for its purported antihyperglycemic properties made the crop more widely known in Lima and other Peruvian cities.
| Yacon (Ground Apple) Quick Facts | |
|---|---|
| Name: | Yacon (Ground Apple) |
| Scientific Name: | Smallanthus sonchifolius |
| Origin | Smallanthus sonchifolius |
| Colors | Brown |
| Shapes | Elongated |
| Flesh colors | Cream |
| Health benefits | Diabetic treatment, Blood pressure regulation, Normalize cholesterol, Assist to lose weight, Assist digestion |
Traditionally Yacon is grown in northern and central Andes from Colombia to Northern Argentina for its sweet-tasting, crisp, and tuberous roots. It is well cultivated in Tasmania, Southern Australia, and New Zealand. Recently it has been introduced to Malaysia, the Philippines, Czech Republic, Southern USA, Russia, Korea, Taiwan, and Japan. Yacon is also known as Bolivian sunroot, Strawberry jicama, Earth Apple, Sweet root, Yacon Strawberry, Yacón, and Peruvian ground apple.
Yacon is a close relative of Jerusalem artichoke and sunflower. The plant has a perennial rhizome that is attached to succulent storage roots. Rhizomes form under the surface of the soil and produce aerial shoots continuously. An edible storage tuber weighs from a few hundred grams to a kilogram. The plants produce small and inconspicuous flowers in yellow color at the end of the growing season.
Tubers have fructooligosaccharide which is an indigestible polysaccharide made of fructose. Fructooligosaccharides have a sweet taste that passes unmetabolized through the human digestive tract as it has low caloric value. Due to its prebiotic effect, it is used by beneficial bacterial that promotes colon health and supports digestion.
Yacón plants can easily grow to around 2 m in height and provide small, inconspicuous yellow flowers at the conclusion of the growing season. Unlike a number of other root vegetables domesticated by the indigenous peoples of the Andes (ulluco, oca, and mashua), yacón just isn’t photoperiod sensitive and may create an industrial yield within the subtropics, too.
Traditionally, yacón roots are developed by farmers at mid-elevations on the eastern slopes of the Andes descending toward the Amazon. It really is developed occasionally along field borders where the juicy tubers supply a welcome source of refreshment during fieldwork. Till as recently as the early 2000s, yacón was rarely recognized just outside of its restricted native range, and was unavailable from urban markets; however, press reports of its use in Japan because of its proposed antihyperglycemic qualities made the crop extensively known in Lima along with other Peruvian cities. Companies also have developed novel products like yacón syrup as well as yacón tea. Both products are well-liked by diabetics as well as dieters.
Plant
Yacon is a perennial herb that grows from 1.5 to 2.5 meters high. The root system comprises 4 to 20 fleshy, fusiform, and tuberous roots which measure 25 cm long and 10 cm in diameter. Aerial stems are subangular or cylindrical which is densely pubescent and green to purplish. Upper leaves are hastate, deltoid, densely pubescent having lateral wings, and measure about 33 cm long and 22 cm wide. Lower leaves are hastate or substrate, broadly ovate, connate, and auriculate at the base, and are densely pubescent. Upper and lower epidermises have trichomes measuring 0.05 mm diameter and 0.8 to 1.5 mm long. Inflorescences are terminal which is composed of 1 to 5 axes. Flowers are bright orange to yellow. It has 13 to 15 ray flowers with 2 or 3 toothed ligules measuring 12 mm long and 7 mm broad. Immature cypselas are purple which turns black or dark brown when matured.
Health Benefits of Yacon
Tubers of yacon consist of water and fructooligosaccharides. It means the majority of carbohydrate sugars could not be digested by the body which results in low-calorie level and prevent excess sugar from coming into the bloodstream. It assists the body increase in absorption of minerals and vitamins of all other foods. Yacon has a high content of calcium, potassium, and phosphorus.
- Diabetic treatment
Yacon possesses anti-hyperglycemic effects. It has fructooligosaccharides so that body won’t absorb simple sugars. It reduces the glucose production in the liver and causes a shift to reduce fasting glucose rates. It is essential for people with diabetes. Research has been conducted on the yacon’s ability to increase the sensitivity of insulin in the body. It is beneficial for diabetic patients or for those people who are at a high chance of developing the disease.
- Blood pressure regulation
Yacon contains potassium which acts as a vasodilator that helps to relax blood vessels and lowers the strain on the cardiovascular system. It increases flow of blood as well as oxygenation to parts of the body that need it most and lowers the risk of the development of atherosclerosis, strokes, or heart attacks. Potassium regulates the balance of fluid in the body’s tissues and cells with sodium.
- Normalize cholesterol
Yacon is helpful for those people who need to control their cholesterol levels. An intake of yacon leads to lowering fasting triglyceride and low-density lipoprotein levels. Fructooligosaccharides found in Yacon helps to reduce lipid levels and prevent an accumulation of bad cholesterol which prevents the chances of heart problems including coronary heart disease.
- Assist to lose weight
Researchers affirm that the consumption of yacon helps to promote weight loss. Though it does not contain starch, it fill the body with a low amount of calories. This is possible due to the laxative effect of yacon and promotes satiety after consuming this sweet plant.
- Assist digestion
Yacon possesses prebiotic materials which stimulate growth as well as the health of microflora in the body. When probiotic bacteria are healthy or taken care of well then the body would be able to maximize the intake of minerals and vitamins. Yacon has a slight laxative effect which lowers bloating, constipation, and other gastrointestinal conditions such as colon cancer and gastric ulcers.
- Liver problems
The liver is the source of glucose so regulation of glucose through consumption of Yacon affects the liver in some way. Studies show that an adequate amount of Yacon when combined with Milk thistle prevents the accumulation of fat in the liver and maintains proper health as well as functions of the liver. The study conducted in participants with 0.8 grams of silymarin and 2.4 grams of yacon a day shows that supplement combination improves the level of cholesterol and prevented accumulation of fat in the liver. So the researchers concluded that silymarin and yacon promoted healthy functions of the liver.
- Cardiovascular health
Cardiovascular diseases have become the leading cause of death becoming dyslipidemia the main risk factor. Yacon contains fructooligosaccharides which is the main reserve carbohydrate. Moreover, it has a significant amount of polyphenols in both leaves and roots. The study conducted resulted that extract of Yacon shows hypolipidemic, hypoglycemic, and antioxidant activities due to the high presence of phenolic compounds. (1)
- Strong bones
Yacon has fructooligosaccharides that increase the absorption of calcium in the body. It is essential for post and pre-menopausal women who have high chances of losing critical bones mass that increases the chances of bone fractures and osteoporosis. Research shows that Yacon increases the concentration of minerals such as magnesium and calcium in bones which is the major factor in preventing bone diseases such as osteoporosis. Add syrup of Yacon to the osteoporosis diet which is a natural treatment regimen. Fructooligosaccharides help to promote mineral absorption from the colon and help to preserve bone mass by providing more exposure to dietary minerals such as magnesium, calcium, and phosphorus which get involved in the regulation of bone mass.
- Prevention of cancer
Yacon syrup has cancer-fighting food. The study was conducted to demonstrate the anticancer effect on the study of human cervical cancer cells. The study shows that compounds in Yacon inhibit the reproduction and growth of cancer cells. Another study shows that a fungus that grows on the leaves and roots of Yaco shows anticancer effects against colon, skin, blood, and brain cancers. Studies show the ability of Yaco syrup as a natural cure for cancer.
- Enhance testosterone
The low level of testosterone is related to lowering the chances of developing type 2 diabetes mellitus as well as cardiovascular diseases. Yacon syrup acts as a natural booster for testosterone and a treatment for infertility. The study conducted on animals shows that extracts of Yacon promote serum testosterone levels and sperm number. The study which was conducted on Therapeutics and Biomolecules shows the possibility of herbal supplements to treat male infertility and alleviate low levels of testosterone such as late-onset hypogonadism syndrome.
Traditional uses
- In Folk medicine, leaves are used for hypoglycemia as a medicinal tea.
- In traditional Andean medicine, roots are used as a substitute for cane sugar in diabetes and for preventing obesity.
- Maca is used to cure fatigue, sterility, tuberculosis, and anemia.
How to Eat
- Tubers are consumed raw after the skin is peeled.
- Yacon roots are made into dehydrated products, flour, chips, slice, purees, juices, and sweeteners in the form of syrup or tea.
- Dried leaves of Yacon are used for tea.
- Consume it fresh by adding it to fruit salads.
- Prepare a juice by blending it in the form of juice.
- Yacon could be dried and also made into fermented pickles.
- Rhizomes and stems are consumed as vegetables.
Precautions
- Use the leaves only for tea because it is found to be slightly toxic to kidneys when consumed directly.
- People having health problems should consult the doctor for use.
- Too much consumption causes pain in the intestines.
References
