Vegetable

Yambean (Jicama)

Health
ScoreA

Jicama is a crisp, low-calorie root vegetable rich in inulin and soluble fiber, providing sustained satiety with minimal glycemic impact. Its high water content (86-90%) and modest micronutrient profile make it ideal for weight management and metabolic health.

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Why Yambean (Jicama) scores 88

Nutrient density31

Protein quality6

Fiber content10

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 19%Vitamin B6 6.7%Copper 4.5%Iron 2.8%Potassium 2.7%

Nutrition

per_100g

Calories

0.7g

Protein

8.8g

Carbs

0.1g

Fat

4.9g

Fiber

Health benefits

Supports healthy weight management through improved satiety and reduced caloric load

moderate evidence

High water content (86-90%) and fiber create volume and fullness signals while providing minimal calories; inulin promotes prolonged satiety by modulating gut hormones like GLP-1 and peptide YY

Promotes prebiotic-driven microbiome diversity and short-chain fatty acid production

moderate evidence

Inulin selectively feeds Bifidobacterium and Faecalibacterium prausnitzii, increasing butyrate and propionate production; butyrate strengthens intestinal barrier and reduces systemic inflammation

Maintains stable blood glucose and improves insulin sensitivity

moderate evidence

Low glycemic index (~15) and high insoluble fiber slow glucose absorption; inulin fermentation produces short-chain fatty acids that improve hepatic and peripheral insulin sensitivity

Supports cardiovascular health through potassium and fiber intake

moderate evidence

Potassium regulates blood pressure via vasodilation and sodium balance; soluble fiber reduces LDL cholesterol oxidation and supports endothelial function

Enhances cognitive function and liver health via choline

moderate evidence

Choline is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (neuronal membrane integrity); supports methylation reactions and hepatic lipid export

Pairs well with

·Pair with fat sources (olive oil, avocado) because fat-soluble vitamin absorption is enhanced and the lipid promotes slower gastric emptying, extending satiety
·Combine with fermented foods (sauerkraut, miso, yogurt) because exogenous probiotics work synergistically with jicama's inulin to expand beneficial bacterial populations
·Pair with vitamin C-rich foods (citrus, bell pepper) because jicama's modest vitamin C (20.2mg) combines with exogenous sources to maximize antioxidant load and iron bioavailability if consumed with plant proteins
·Combine with protein sources (legumes, fish) because protein slows carbohydrate absorption and jicama's fiber prevents postprandial glucose spikes in mixed meals

Practical tips

·Best timing: Jicama's low glycemic load and high satiety make it suitable for any meal or snack; inulin fermentation occurs throughout the day and benefits from consistent, distributed intake. As a snack, it supports appetite suppression between meals without disrupting circadian rhythms.
·Select firm, unblemished tubers without soft spots; store in cool, dark, well-ventilated spaces (45-50°F ideal) for 2-3 weeks; avoid plastic wrapping to prevent moisture accumulation
·Consume raw to preserve inulin and vitamin C content; raw jicama sticks work as a low-calorie snack with hummus or almond butter for macro-balanced satiety
·If digestive sensitivity occurs with raw jicama, introduce small portions gradually (¼ cup 2-3× weekly) to allow microbiota adaptation to increased inulin intake
·Pair with meals containing resistant starch (cooled potatoes, legumes) to amplify short-chain fatty acid production and glycemic control benefits
·Peel just before consumption; exposed flesh oxidizes rapidly; cut jicama into sticks or cubes for convenient portion control and consistent intake tracking