Yacon Potato – 6 Main Benefits, Losses & How to Eat

Yacon Potato – 6 Main Benefits, Losses & How to Eat

Have you ever heard of Yacon’s sweet potato or some call it a sweet potato?

Sweet potatoes are increasingly popular, especially among fans of healthy food in Malaysia.

Known as “Apple of the Earth” because of its crispy and sweet texture like apples, yacon sweet potatoes are not only delicious but are also rich in various health benefits.

So, for those of you who are looking for a healthy alternative to enjoy the whole family, let’s explore the benefits, goodness, loss, and way actually eat yacon sweet potatoes.

Also read: 15 Benefits of Skills: Low Calories Rich Nutrition

What is yacon yam?

Yacon Sweet Potato (Scientific Name: Smallanthus Sonchifolius) is a root plant from the Asteraceae family, and it looks like a sweet potato.

This is a type of bride and groom originating from the Andes region in South America but is now widely planted in Malaysia, especially in highlands such as Sabah, Cameron Plateau and Kundasil.

The sweet and crispy sweet potato taste, such as unity between apples and pears, is very different from ordinary sweet potatoes. Besides being an exotic food, Yacon’s sweet potato is now called “super food” because of its diverse health benefits. The water content is also very high, making it very refreshing when eaten raw.

YACON Sweet Potato Physical Characteristics

• Form: Sweet potatoes are medium sized, outer surface brown, yellowish white contents, crispy when bitten.

• Another name: Abroad is also known as Apple Peru Land because of the unique texture and taste.

• Leaves and stems: The leaves are processed as tea, known as “insulin tea” because of their own health benefits.

Benefits & goodness of yacon yams

1. Control blood sugar naturally

One of the main causes of yacon’s sweet potato is due to the content of fructooligosaccharides (FOS), natural sugar that is not digested by the human body.

This means that, even though it tastes sweet, it does not cause a surge in blood sugar like normal sugar. This is very suitable for diabetes patients who want to enjoy something sweet but not harmful to health.

2. Help the weight loss process

For those of you who are in the process of losing weight, yacon sweet potatoes can be a smart snack choice. Low calories, high water, and give you a more complete taste.

The inulin content in sweet potatoes gives you a longer fullness, can help you avoid eating too much. This is a wise choice for anyone who is in the process of diet or trying to lose weight.

Some clinical studies show that yacon sweet potatoes can also help reduce levels of poor cholesterol (LDL) in the blood.

This is very useful for those who are at risk of heart disease. By adding this sweet potato in the daily menu, this can be a small but significant step in maintaining heart health.

4. Support digestive health

The contents of Yakun’s sweet potato also function as a prebiotic, which is a food for good bacteria in the intestine. This helps launch a digestive system and prevent constipation.

In fact, consistent intake can help increase the balance of microflora in the intestine, which is very important for the immune system.

5. Rich in Antioxidants & Nutrients Important

In addition to high fiber, yacon sweet potatoes also contain vitamin C, phenolic, selenium, phosphorus, and potassium which are important for immunity, skin health, and bone function. So, you are not only full, but the body also receives protection from free radicals that can cause premature aging.

6. High antioxidants and anti-inflammatory

In addition to FOS, Yakun’s sweet potatoes also contain antioxidant compounds such as phenolic acids and flavonoids that help fight free radicals in the body. This makes it right to reduce the risk of chronic diseases and also slow down the process of aging cells in the body.

Hurt

Apart from the many benefits, there are some important things you need to know about the loss of yacon sweet potatoes if taken too much.

1. Stomach disorders if especially eating

Because of the high FOS content, some unusual individuals may experience bloating problems, excess gas and abdominal pain when taking yacon sweet potatoes in large quantities.

Especially for those who have intestinal irritation syndrome (IBS), avoid taking large quantities at once.

2. It is necessary to avoid it if there is an allergy to the Asteraceae plant

Individuals with allergies to plants from the family of sunflowers (sunflowers), dandelions or chamomiles may be at risk of allergic to yacon sweet potatoes.

If after eating appears, itching or other symptoms that are uncomfortable, it is recommended to stop taking immediately.

3. Inappropriate to eat raw by children

Children can enjoy this sweet potato but with control. Although sweet and crispy, too much can cause their intestinal discomfort because their digestive system is not mature enough to process FOS efficiently.

4. Pregnant women

There is an accusation that pregnant women do not take too much because it is feared that it can affect the health of the baby. But scientific data is still limited, so consult with your doctor if necessary.

Also read: Sweet Potato Photo: Types, Health Benefits & How to Cook

How to eat yacon sweet potatoes that are right & delicious

Yakun’s sweet potato, can be a healthy dish in many ways. Here are the best tips to enjoy yacon sweet potatoes so you can taste the original and complete benefits.

1. Get raw

• Wash and peel: make sure the sweet potatoes are cleaned and the skin is peeled before eating.
• Cut thin: thin slices such as apples or sinks for crispy texture and fresh sweet taste.
• Healthy snack: Enjoy raw snacks as a snack without having to mix anything or add a little lemon juice to taste fresh.

2. Boiled or cooked

• Boil: Cut the sweet potato according to your favorite size, boil until tender, add a little salt to increase the taste. Then, enough to eat, just like you enjoy boiled sweet potatoes. Ideal for breakfast or afternoon tea.

3. Add Salad, Soup & Other Cuisine

• Fresh Salad: Slicing Yacon Sweet Potatoes and put in a salad. Crispy and sweet taste provides interesting contrast with other vegetables.
• Soup and saute: can be mixed in soup, sauteed with other vegetables or cooked with side dishes such as chicken, meat, and seafood.

4. Juice or artificial drinks

• Yacon Juice: Yacon Sweet Potato blends with a little water and ice to produce sweet, refreshing and low calorie juice.
• Sugar Replacement: Some people who treat yacon into syrup or natural sweeteners for health drinks because their sugar levels do not increase blood sugar.

5. Creative snacks and sweets

• Fill in Jem & Pie: Yacon can be used as jam, cake, or even low calorie cakes.
• Sweet replacement: Use yacon slices as yogurt topping, wheat, or as a substitute for other sweet fruits in dessert.

Use:

• Avoid eating too much at one time because the high fiber content can cause flatulence if excessive.

Tips for Choosing Yacon Sweet Potatoes

1. Check the skin and texture

Choose a clean yacon sweet potato, no scars, spinning, or bad signs. Avoid sweet potatoes, shrink, or have been destroyed because these tubers have long been stored or began to be damaged.

2. Weight and density

Choose heavy and dense sweet potatoes when held, because this usually shows the water content in sweet potatoes, making it more crispy and fresh when eaten.

3. Color contents

If you can see the contents of sweet potatoes, make sure white is white and not black or has stains.

Storage method

• Put yacon’s sweet potato into a container or an open basket, far from direct sunlight and high humidity. A cold and dry place reduces the risk of rotten or rotten sweet potatoes.

• Save sweet potatoes in a situation not washed To prevent excessive humidity that can cause fungal growth. Wash only when cooked or eaten.

• Use a basket or a hollow container so that there is a good flow of air around sweet potatoes, helping to prevent odor and decay.

• Avoid placing yacon sweet potatoes in a humid place or too close to the walls that are often slammed. Sweet potatoes exposed to humidity are easily damaged.

• Yacon sweet potatoes can be stored at room temperature, but it is recommended to be placed in the shade and has good air circulation. In tropical countries, avoid hot kitchen areas so that sweet potatoes last longer.

• Always monitor and separate sweet potatoes that experience harmful, rotten, or colored to prevent them from infecting other sweet potatoes.

• If you want to taste sweet, yacon sweet potatoes for 5-7 days after harvesting at room temperature, because starch will turn into sugar naturally.

• In cool and dark places (such as shops or basements), yacon sweet potatoes can last up to 1-2 months. In a very optimal situation, the storage period can even reach 8-10 months.

If you find yacon sweet potatoes in the farmer market or any shop, don’t hesitate to try okay!