This sweet potato-like fruit is the "king of oligofructose" and can improve blood lipids and enhance immunity! Try it now

Speaking of yacon, many people will think of the "Tianshan Snow Lotus" in martial arts novels! In fact... they have nothing to do with each other.

Yacon is often mistaken for sweet potato, and its price is quite high. People who don’t know much about it may think it is a high-end sweet potato. In this article, we will talk about yacon and get to know this “treasure” of fruit.

Is yacon a "fruit" or a "potato"?

I wonder how many people have seen "sweet potatoes covered with mesh" in the fruit section of a supermarket, with a sign next to them saying "yacon". Is this a fruit or a potato?

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In fact, yacon only looks like a potato, but it is actually a fruit.

Yacon originated from the Andes Mountains in South America. It is a traditional root food of the local Indians. It is also called Jerusalem artichoke, ground ginseng fruit, Yalong fruit, and snow lotus potato. It is also called Yacon, which comes from the Spanish transliteration of the local indigenous language and means "sacred fruit". The areas around Cusco Province and Puno Province in southeastern Peru are currently the areas with the richest yacon germplasm. Because yacon tastes a bit like apples, it is also called Peruvian ground apple.

What we eat is the underground tuber of yacon. Although it looks like sweet potato, its interior and taste are quite different from sweet potato. Sweet potato has delicate flesh and is smooth to the touch, while yacon has crystal-like flesh, fresh, sweet and crisp taste, a bit like eating raw water chestnuts.

The real "king of oligofructose"

Yacon is not very common in daily life. Many people have never eaten it, let alone seen it. Is the nutrition of this rare "fruit treasure" very special?

In terms of various nutrients, the mineral content of yacon from different origins varies due to different soil backgrounds:

Comparison of nutritional value of yacon from different origins

The most worthwhile nutrient in yacon is oligofructose.

Yacon tubers contain a lot of water and sugar, with a water content of more than 87%, and a high carbohydrate content. Data show that the carbohydrate content of yacon is 10.6 grams per 100 grams, while the carbohydrate content of dried Yangyinshan yacon and Sichuan yacon is as high as 71.7 grams per 100 grams and 73.2 grams per 100 grams respectively, which is similar to that of dried potatoes.

The carbohydrates contained in most tuberous plants are in the form of starch, but yacon tubers contain almost no starch. Oligofructose is its main sugar substance, accounting for 45% to 65% of the fruit's dry matter, and it is known as the "King of Oligofructose".

Oligofructose, also known as fructooligosaccharide or fructooligosaccharide, is a kind of prebiotic, a functional oligosaccharide, and also a very good water-soluble dietary fiber.

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When we take oligofructose, it will be used by beneficial bacteria in the intestines, promoting the proliferation of beneficial bacteria such as bifidobacteria, and playing a role in regulating intestinal flora. Studies have mentioned that the effect of yacon oligofructose on the proliferation of bifidobacteria is better than that of inulin, which is 1.5 to 2 times that of inulin. And as a water-soluble dietary fiber, it has the property of absorbing water and swelling, which can increase the volume of feces by absorbing water, promote feces formation, and make the texture softer. At the same time, it stimulates gastrointestinal peristalsis and promotes defecation, which is very friendly to friends with constipation.

Therefore, eating yacon, which is rich in oligofructose, regularly can not only make our intestines healthier, but also bring many other health benefits, such as relieving and preventing constipation, improving blood lipid health, promoting nutrient absorption, and maintaining immunity.

In addition, an animal experiment found that using rats with diabetes as test subjects proved that yacon oligofructose can also help lower blood sugar.

It should be noted that: do not eat too much yacon at one time, otherwise you may have diarrhea. According to the recommendations in the "Dietary Nutrient Reference Intake for Chinese Residents (2023 Edition)", the specific recommended value of oligofructose is 10 grams/day. Studies have shown that if the intake of oligofructose reaches 15-30 grams/day, bloating and increased gas may occur; when the intake reaches 40 grams/day, bowel sounds and abdominal cramps will occur; when the intake reaches 55 grams at a time, most people will have diarrhea.

Every 100 grams of yacon contains 6 to 12 grams of oligofructose. It is recommended to eat no more than one a day.

How to eat yacon

Since yacon is a fruit, the easiest way to eat it is raw. Just wash and peel it and you can eat it. It has a sweet and crisp taste.

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In addition, yacon can also be used to cook and make soup. After slicing, it can be stewed with meat such as chicken or ribs. It has a unique flavor and delicious soup. It is also good to stew it with white fungus, lotus seeds, red dates, etc. into a sweet soup. After cutting into small pieces, it can be made into fruit salad with kiwi, cherry tomatoes, avocado, etc., which tastes very refreshing. It can also be made into juice and milkshakes with a juicer, all of which taste good.

After being cut, the yacon is prone to oxidation and discoloration. To prevent discoloration, it is recommended to eat it as soon as possible after cutting. If it needs to be left for a while, prepare a bowl of clean water to soak it to isolate it from the air.

How to store yacon?

It is recommended to store the purchased yacon directly in the refrigerator at 0-4℃. This is because if stored at room temperature, the total sugar, oligofructose and protein content of yacon will decrease rapidly, the water content will gradually be lost, the hardness will decrease, the fruit will wilt and the quality will deteriorate.

Summarize

The crisp and sweet taste of yacon is loved by many young people. If you haven't eaten it yet, you must find a chance to taste its deliciousness. Yacon is rich in oligofructose, which is not only good for intestinal health, but also can improve blood lipids and blood sugar. Just don't be greedy, be careful of bloating and diarrhea!

References

[1] Wang Luxiang, Li Qiwan, Liu Jiafu, Yan Hongmei, Shao Jinliang. Nutritional composition and quality safety evaluation of Yunnan yacon[J]. Guangdong Agricultural Sciences, 2008, 35(5): 22-24

[2] Chen Junfang, Zhang Hui, Fu Xiangjin, Li Zhonghai. Analysis of nutritional components of yacon root tubers in Yangming Mountain[J]. Hunan Forestry Science and Technology, 2012, 39(1): 64-66

[3] Tian Yueping. Nutritional value and cultivation technology of yacon[J]. Shaanxi Agricultural Science, 2015, 61(3): 124-125

[4] Hao Ting, Li Hongbo, Zhao Hongling, Li Songtao. Chemical composition and biological activities of yacon oligofructose[J]. Chinese Traditional Patent Medicine, 2021, 43(5): 1375-1378

[5] He Sen, Zhao Ronghua, Cao Guanhua, Ba Wenfang, Li Ying, Li Bing, Yang Lin. Effect of storage temperature on the quality of yacon root tubers[J]. Food Industry Science and Technology, 2015, 36(11): 328-331

Planning and production

Author: Xue Qingxin, member of Chinese Nutrition Society, registered nutritionist, health manager, public nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center