YACÓN: PROPERTIES FOR HEALTH AND FORM OF CONSUMPTION - NUTRITION - 2025

The yacon (yacón) is a native tuber of the Andean regions of South America which is well known for being crisp, sweet and juicy. It can be easily identified by its small yellow daisy-like flowers surrounded by dark green leaves.

The health properties of yacon are multiple: it is an antioxidant, improves digestive health, reduces bad cholesterol and blood sugar, prevents constipation, helps to lose weight, improves the immune system, prevents infections and other benefits that a I will explain to you below.

Yacón has traditionally been cultivated by farmers on the eastern slopes of the Andes. The plant is well adjusted to the changing climate of the Andes, growing just as easily in the subtropical climate as it does in the colder temperatures in the central Andes.

Not only does it appear to be quite resistant to drought, but it can also easily grow in poor soils that other plants tend to produce. Because of this ability to adapt to different climates and weather conditions, yacon can be grown to produce a commercial yield almost everywhere.

How to eat yacón?

The preferred way to eat yacon is in its raw state. The outer dark skin is removed first and then the inner white skin to produce a delicious and palatable paste.

It can be enjoyed as a simple appetizer or even in salads, but must be added at the last minute before serving as it turns brown quickly once peeled.

Peeled and chopped, if the yacón is mixed with other fruits (especially mango and pineapple), we can enjoy an ideal salad during the summer.

It can also be boiled, steamed, or baked depending on your convenience and taste. It can be used to make cake or it can be made into syrup, yacon tea, yacon chips, and many other numerous recipes.

Taxonomy

• Kingdom: Plantae
• Division: Magnoliophyta
• Class: Magnoliopsida
• Order: Asterales
• Family: Asteraceae
• Subfamily: Asteroideae
• Tribe: Millerieae
• Genus: Smallanthus
• Species: S. sonchifolius

Properties of yacon for health

1- Antioxidant activity

This is really one of the main benefits of yacon. The chemical analysis of yacon has shown that it possesses an antioxidant activity that helps prevent inflammatory and chronic diseases.

This was demonstrated by a study presented by the Center for Biotechnology and Chemistry of the Portuguese Catholic University (Portugal), in which they investigated the antioxidant properties of yacon flour.

The antioxidants found in yacon leaves are caffeic acid, ferulic acid, and chlorogenic acid.

2- Improved digestive health

Yacon root contains compounds that work as prebiotics in the body, improving digestive health and treating certain types of colitis.

These prebiotic properties influence the development of microflora in the digestive tract, leading to improved gastrointestinal fermentation.

The increased regularity of bowel movements associated with yacon root could be attributed to this prebiotic effect.

3- Prevention of fatty liver

Yacon is an important regulator of body fat and prevents the excessive accumulation of cholesterol, thus protecting liver function, helping in cholesterol metabolism.

4- Reduce bad cholesterol

Yacon contains fructooligosaccharides that lower bad cholesterol (triglycerides and low-density lipoprotein). Low triglycerides are associated with a reduced risk of heart attacks and strokes.

5- Reduce blood sugar

The syrup created from yacon root may help lower blood sugar, according to a study published in the April 2009 issue of "Clinical Nutrition."

6- Prevents and relieves constipation

A study by the Federal University of Viçosa (Brazil) aimed to evaluate the effects of a yacon-based product on constipation in adults.

For thirty days, the group (which included the elderly) drank yacon diluted in orange juice and once the test was finished, the results showed a reduction in constipation, as well as the utility and potential of the use of yacon as a therapy for this condition.

Other research has concluded that due to its low calorie content, yacon root could be a useful treatment for constipated diabetics.

7- Potential help for weight loss

Yacon is a potential weight loss agent, since it is low in calories and is composed of fructooligosaccharides which help us to feel full longer.

One study showed that daily intake of yacon syrup produced a significant decrease in body weight, waist circumference, and body mass index.

8- Food supplement for disease prevention

According to research by the Institute of Biosciences of the State University of Sao Paulo in 2016, due to its functional properties, the roots of this plant can be used effectively as a dietary supplement to prevent chronic diseases such as colon cancer, obesity and diabetes..

Also, Delgado and his colleagues reported that certain studies have demonstrated the great potential of yacon as an alternative food source for those patients with diseases that require dietary changes, so in the opinion of this team, yacon has a potential for cultivation and industrial processing for human consumption.

9- Optimize the immune system

According to a study carried out by the Department of Food Science of the University of Campinas in Sao Paulo, the tuberous root of the yacon is considered a functional food.

On the other hand, they report that the consumption of these prebiotics promotes an optimal functioning of the immune system, improving resistance to infections and allergic reactions.

10- Prevents infections such as salmonella

In an investigation by the National University of Tucumán (Argentina), the authors analyzed whether yacón could prevent salmonella through tests carried out with mice that were supplemented with yacón flour, concluding that it had a protective effect for 15 to 30 days. treatment.

11- Promotes colon health

The Department of Gastroenterology of the University Hospital of Basel (Switzerland), carried out a study in order to investigate the effects of yacon syrup on colon transit time in healthy volunteers.

For two weeks, eight men and eight women consumed a dose of 20 grams a day, and the results showed that yacon markedly accelerated colonic transit in these healthy individuals.

Another study showed that there are protective effects of yacon that can reduce the development of colon cancer.

12- Prebiotic effects

Yacon is associated with correcting digestion by increasing intestinal flora and preventing colitis.

13- It is used as a natural sweetener

They can be used in the preparation of sugar-free sweeteners for diabetic patients and those who are motivated to lose weight. Yacon sweetener can also be added to coffee and tea.

14- Benefits the health of pre-menopausal women

Researchers from the Higher Institute for Biological Research of the National University of Tucumán (Argentina) conducted a study in which they concluded that yacon syrup is a good source of fructooligosaccharides and that its consumption produces beneficial effects for the long-term health of the obese and insulin-resistant pre-menopausal women.

15- Reduces the risk of cervical cancer

In a study from Ehime University, Matsuyama in Japan, they used a tissue culture with human cervical cancer. The compounds present in the yacon during the test were able to inhibit the growth and reproduction of cancer cells.

Recipes

Yacon infusion recipe for weight loss

Ingredients

• 10 grams of fresh or dried root.
• 1 liter of boiling water.

Preparation

• Place the yacon root in the boiling water.
• Boil for 10 minutes.
• Rest for another 10 minutes.
• Strain.
• To drink.

Observations

• You can add 1 tsp of cinnamon.
• Summer salad with Yacón.

Ingredients

• 1 cup of precooked shrimp
• 6 palm hearts, cut
• 1 cup oysters
• 2 medium yacones
• 1 bundle of arugula
• 1 red bell pepper
• 1 yellow bell pepper
• 1 cup cherry tomatoes
• 1 avocado
• 2 tablespoons coriander leaves
• 1 cup of olive or coconut oil
• 2 lemons
• 4 basil leaves
• 1 tablespoon of honey
• Salt and pepper

Preparation

In a skillet with two tablespoons of olive oil, brown the oysters for 2 minutes. Before removing, add the shrimp to warm, season with salt and pepper, and reserve.

Peel the yacon into cubes, then brown them on each side in a pan with 2 tablespoons of olive oil and reserve on absorbent paper.

For the vinaigrette, process 4 tablespoons of the golden yacon along with the olive oil, add the lemon juice and season with the honey, salt, pepper and the finely chopped basil leaves.

Wash and drain the lettuce and place in the base of the serving plate.

Arrange the peppers cut into strips, the shellfish, the diced yacon, the tomato cut in half, and garnish with the vinaigrette. Garnish with fresh coriander leaves and avocado.

Yacon balls with peanuts

Ingredients

• 1/3 cup. peanut butter
• 1/4 cup unsalted butter
• 2 tbsp. honey bee
• 1 cup cornflakes
• 1 cup rice flakes
• 1/3 cup. grated yacon
• 2 tbsp. roasted and chopped peanuts
• 2 tbsp. Apple puree
• 4 tbsp. sesame

Preparation

In a pot over medium heat, cook the peanut butter, unsalted butter and honey, stirring continuously, for four minutes. Get out of the fire.

Add the corn flakes and rice flakes, the grated yacon, the chopped peanuts and the applesauce. Mix well.

Remove a tablespoon of the dough and with wet hands form a small ball. Repeat the same procedure with the remaining dough, until you get 18 units. Pass the balls through the sesame and serve.

Carrot and yacon cream

Ingredients

• 1 white onion, chopped
• 1 kg of carrots,
• ½ Kg of yacón,
• 1 liter of vegetable broth,
• 2 teaspoons chopped cilantro,
• ½ cup of light evaporated milk,
• 2 tablespoons of extra virgin olive oil,
• Salt and pepper to taste.

Preparation

To prepare this tasty Carrot and Yacón cream, the olive oil is heated in a pot. Brown the onion. Add the carrot, peeled and cut into thin slices. Add the vegetable broth, salt and pepper. After 5 minutes, add the yacon in thin slices.

Once cooked, blend and add the milk little by little. Return to the pot, bring to a boil.

Serve this tasty dish of Carrot Cream and Yacon, as it is a nice healthy and nutritious diet for people suffering from Diabetes and other diseases.