Jicama, pronounced “HEE-kah-mah,” is a crispy, slightly sweet root vegetable that’s gaining popularity in the United States for its impressive nutritional profile and versatile culinary uses. This globe-shaped tuber with golden-brown skin and crunchy white flesh offers a unique combination of nutrients that support overall health and wellness.
Also known as Mexican yam bean, Mexican turnip, or Chinese potato, jicama has been a staple in Mexican and Central American cuisines for centuries. Today, it’s cultivated in warm climates worldwide, including parts of Southeast Asia and Africa. With its refreshing taste reminiscent of a water chestnut or a cross between an apple and a potato, jicama is both delicious and nutritious.
What Is Jicama?
Jicama (Pachyrhizus erosus) is a leguminous root vegetable that grows underground as part of a vine plant. The edible portion is the tuberous root, which can range in size from one to six pounds. Its papery brown skin protects the crisp, juicy white flesh inside that stays crunchy even after cooking.
While the root is safe and nutritious to eat, it’s important to note that other parts of the jicama plant, including the leaves, stems, seeds, and pods, contain rotenone, a natural insecticide that can be toxic to humans. Always peel jicama thoroughly and discard all other plant parts.
Jicama Nutrition Facts
Jicama is remarkably low in calories while being packed with essential nutrients. One cup (approximately 130 grams) of raw jicama provides:
- Calories: 49
- Carbohydrates: 11.5 grams
- Dietary Fiber: 6.4 grams (about 25% of daily needs)
- Protein: 1 gram
- Fat: 0.1 gram
- Vitamin C: 26.3 mg (approximately 30-35% of daily needs)
- Folate: 4% of the Reference Daily Intake (RDI)
- Potassium: 195 mg (about 6% of RDI)
- Magnesium: 4% of RDI
- Iron: 4% of RDI
- Manganese: 4% of RDI
This nutrient density makes jicama an excellent addition to any balanced diet, especially for those watching their caloric intake while trying to maximize nutritional value.
Outstanding Health Benefits of Jicama
1. Supports Digestive Health
One of jicama’s most impressive features is its exceptionally high fiber content. With over 6 grams of fiber per cup, jicama provides approximately one-fifth to one-quarter of most adults’ daily fiber needs.
Dietary fiber plays a crucial role in maintaining digestive health by:
- Adding bulk to stool and promoting regular bowel movements
- Preventing and relieving constipation
- Supporting healthy gut motility
- Reducing the risk of digestive disorders
Additionally, jicama is rich in water content, which further aids digestion and helps maintain proper hydration levels essential for optimal digestive function.
2. Promotes a Healthy Gut Microbiome
Jicama contains a special type of fiber called inulin, which acts as a prebiotic. Prebiotics are non-digestible food components that serve as fuel for beneficial bacteria in your gut.
The inulin in jicama helps:
- Feed and promote the growth of beneficial gut bacteria
- Improve the balance of your gut microbiome
- Support immune function
- Enhance nutrient absorption
- Potentially improve mood and mental health
A healthy gut microbiome is increasingly recognized as fundamental to overall health, influencing everything from immune function to weight management and even mental well-being.
3. Aids in Weight Management
Jicama is an ideal food for those looking to maintain or lose weight. Its combination of high fiber content, low calorie density, and high water content creates a feeling of fullness without adding excessive calories.
Research suggests that jicama may support weight loss through several mechanisms:
- Increased satiety: The fiber content helps you feel full longer, reducing overall calorie intake
- Improved metabolism: Fiber-rich foods can boost metabolic rate
- Blood sugar regulation: The inulin in jicama may help improve insulin sensitivity, reducing fat storage
- Reduced appetite: Fiber naturally helps control hunger hormones
Studies in animal models have shown that jicama supplementation can help prevent weight gain and improve metabolic markers when consuming a high-sugar diet.
4. Enhances Heart Health
Jicama contains several nutrients that contribute to cardiovascular wellness. The high fiber content is particularly beneficial for heart health, as dietary fiber has been consistently linked to reduced risk of heart disease.
Jicama supports heart health by:
- Helping lower LDL (bad) cholesterol levels
- Supporting healthy blood pressure regulation
- Reducing inflammation in blood vessels
- Providing potassium, which is essential for heart function
- Potentially reducing the risk of blood clot formation
Research has shown that consuming jicama juice may help lower diastolic blood pressure and reduce the risk of blood clots, both important factors in preventing cardiovascular disease and stroke.
5. Rich in Powerful Antioxidants
Jicama is an excellent source of vitamin C and contains other important antioxidants including vitamin E, selenium, and beta-carotene. These compounds help protect your cells from damage caused by free radicals and oxidative stress.
The antioxidants in jicama may help:
- Reduce cellular damage and aging
- Lower the risk of chronic diseases
- Support immune system function
- Promote healthy skin
- Reduce inflammation throughout the body
Vitamin C, in particular, is crucial for immune function, collagen production, and wound healing. A single cup of jicama provides nearly one-third of the daily vitamin C requirement.
6. May Help Regulate Blood Sugar
The inulin fiber in jicama may be particularly beneficial for blood sugar management. This type of soluble fiber slows down digestion and the absorption of carbohydrates, which can help prevent rapid spikes in blood glucose levels.
Research suggests that jicama may:
- Improve insulin sensitivity
- Help stabilize blood sugar levels
- Reduce the glycemic response to meals
- Support metabolic health
These properties make jicama a smart choice for people managing diabetes or those looking to maintain stable energy levels throughout the day. However, individuals with diabetes should consult their healthcare provider about incorporating new foods into their diet.
7. Contains Potential Anti-Cancer Properties
Emerging research has identified several compounds in jicama that may have anti-cancer properties. The root vegetable contains various phytochemicals and antioxidants that have been studied for their potential protective effects.
Key findings include:
- Jicama seeds contain compounds that have shown promise in laboratory studies for inhibiting cancer cell growth
- The antioxidants in jicama may help prevent DNA damage that can lead to cancer
- The fiber content supports colon health and may reduce colorectal cancer risk
- Certain proteins extracted from jicama have demonstrated anti-tumor properties in research settings
While these findings are promising, more human studies are needed to fully understand jicama’s role in cancer prevention. It should never replace conventional cancer treatment.
8. Supports Immune Function
With its high vitamin C content and prebiotic fiber, jicama naturally supports a healthy immune system. Vitamin C is essential for the production and function of white blood cells, which help protect your body against infections.
The prebiotic effects of jicama’s inulin also indirectly support immunity, as approximately 70% of your immune system resides in your gut. A healthy gut microbiome is crucial for optimal immune response.
How to Select and Store Jicama
When shopping for jicama, look for:
- Firm roots with smooth, unblemished skin
- Medium-sized jicamas (smaller ones tend to be sweeter)
- Roots that feel heavy for their size
- Dry, papery skin without soft spots or mold
Store whole, unpeeled jicama in a cool, dry place or in the refrigerator for up to three weeks. Once cut, wrap the jicama tightly in plastic wrap and refrigerate. Cut jicama will stay fresh for about one week when properly stored.
How to Prepare and Eat Jicama
Preparing jicama is simple. Follow these steps:
- Wash the exterior thoroughly under running water
- Using a sharp knife or vegetable peeler, remove all the brown skin
- Cut away any fibrous layer just beneath the skin
- Slice, dice, or julienne the white flesh as desired
- Use immediately or store in water with lemon juice to prevent browning
Delicious Ways to Enjoy Jicama
Raw preparations:
- Slice into sticks and serve with hummus, guacamole, or salsa
- Dice and add to fresh salsa for extra crunch
- Julienne and toss into salads
- Cut into thin rounds and use as a substitute for crackers
- Sprinkle with lime juice and chili powder for a traditional Mexican snack
- Add to fruit salads with mango, pineapple, and citrus
Cooked preparations:
- Stir-fry with other vegetables and your favorite seasonings
- Roast with olive oil and herbs
- Add to soups and stews in the last few minutes of cooking
- Use as a potato substitute in various recipes
- Grill slices brushed with oil and spices
Potential Side Effects and Considerations
While jicama is safe for most people, there are a few considerations to keep in mind:
Digestive discomfort: The high fiber content may cause bloating, gas, or stomach discomfort if you’re not accustomed to eating much fiber. Introduce jicama gradually into your diet and drink plenty of water.
Toxic plant parts: Remember that only the root is edible. Never consume jicama leaves, stems, seeds, or pods, as they contain rotenone, which is toxic to humans.
Allergies: Although rare, some people may be allergic to jicama. If you experience symptoms like itching, swelling, or difficulty breathing after eating jicama, seek medical attention immediately.
Blood sugar concerns: While jicama can help regulate blood sugar, people taking diabetes medications should monitor their blood sugar levels when adding jicama to their diet, as it may enhance the effects of their medication.
Jicama vs. Other Root Vegetables
Compared to other popular root vegetables, jicama stands out for its:
- Lower calorie content: Jicama has fewer calories than potatoes, sweet potatoes, or carrots
- Higher water content: Making it more hydrating and refreshing
- Unique texture: Stays crunchy even when cooked, unlike most root vegetables
- Prebiotic fiber: Contains more inulin than many other vegetables
- Vitamin C content: Provides more vitamin C than potatoes
Frequently Asked Questions About Jicama
Is jicama a fruit or vegetable?
Botanically speaking, jicama is a leguminous root vegetable. While the plant produces pods (which are not edible), the part we eat is the tuberous root, making it a root vegetable rather than a fruit.
Can you eat jicama skin?
No, jicama skin should not be eaten. The brown outer skin is tough, fibrous, and difficult to digest. It also may contain traces of rotenone. Always peel jicama completely before consuming.
Does jicama need to be cooked?
No, jicama can be enjoyed raw or cooked. Many people prefer it raw for its crisp texture and slightly sweet flavor. Cooking softens it slightly but it retains more crunch than most vegetables.
How much jicama can I eat per day?
There’s no specific limit, but moderation is key. Starting with one-half to one cup per day is reasonable for most people. If you’re not used to high-fiber foods, start with smaller portions and gradually increase to avoid digestive discomfort.
Is jicama keto-friendly?
Jicama can fit into a ketogenic diet in moderation. With about 11 grams of carbohydrates per cup (6 of which are fiber), the net carb count is approximately 5 grams per cup, which may work for some keto dieters depending on their daily carb limits.
Can pregnant women eat jicama?
Yes, jicama is generally safe during pregnancy and can provide beneficial nutrients like folate, vitamin C, and fiber. However, pregnant women should ensure it’s washed and peeled thoroughly. As with any dietary questions during pregnancy, consult with your healthcare provider.
The Bottom Line
Jicama is a nutritional powerhouse that deserves a place in your regular diet. This versatile root vegetable offers an impressive array of health benefits, from supporting digestive health and promoting beneficial gut bacteria to aiding weight management and protecting heart health.
With its low calorie content, high fiber levels, substantial vitamin C, and beneficial prebiotic properties, jicama is an excellent choice for anyone looking to improve their overall nutrition. Its mild, slightly sweet flavor and satisfying crunch make it easy to incorporate into both raw and cooked dishes.
Whether you’re looking to boost your fiber intake, support your digestive system, manage your weight, or simply add more variety to your vegetable consumption, jicama is worth trying. Start experimenting with this delicious root vegetable today and discover why it’s been a beloved staple in Mexican cuisine for centuries.
Remember to introduce jicama gradually into your diet if you’re not accustomed to high-fiber foods, and always consult with your healthcare provider before making significant dietary changes, especially if you have existing health conditions or are taking medications.
Sources:
- USDA FoodData Central – Jicama Nutritional Information
- National Center for Biotechnology Information – Phytochemical and Health Benefits of Jicama
- ScienceDirect – Jicama: Cultivation and Properties
- PubMed – Dietary Fiber and Digestive Health
- Cambridge University Press – Dietary Fiber and Cardiovascular Health
- U.S. Dietary Guidelines for Americans
- NHS – Dietary Fiber and Digestive Health