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Yacon

Also known as: Smallanthus sonchifolius, Yacon Syrup, Aicama, Jicama, Diet potato, yacon potato, yacon strawberry

Overview

Yacon is a name used to refer to the plant Smallanthus sonchifolius, which is a tuber vegetable (similar to a potato) and a common food product in South America. It looks like a sweet potato and tastes like a pear. While the tuber itself is used in cooking, a syrup derived from the tuber (called yacon syrup) is used as an alternative sweetener. This vegetable is also sometimes called the 'diet potato,' which is thought to be related to its fructooligosaccharide (FOS) content. The FOS benefits gut health and has a prebiotic effect, and they may also have a minor appetite suppressing effect in the obese, which reduces food intake. It is thought to be a good dietary supplement, since its production costs are low and yield is high, so it may be one of the most financially feasible sources of dietary FOS while possibly deter sugar consumption, as yacon syrup itself is sweet. Human studies on yacon are currently limited. One study supports a weight loss effect, which may be due to a reduction in consumed calories, while the other study noted that yacon possesses an anti-motility property (slowing intestinal transit time down) which is known to reduce appetite somewhat. These properties are thought to be related to the FOS content, and are similar to the benefits of FOS from other sources. Rodent studies suggest proliferation of the 'good' bacteria in the colon in accordance with yacon's prebiotic effects, as well as an increase in mineral uptake from the colon, the latter of which is beneficial for bone health. These properties are not yet proven in humans with, but thought to occur since they have been noted to occur in humans with any other source of FOS. There is a tea product made from the leaves of yacon, which is said to be anti-diabetic. There is no human evidence for this claim and due to at least one study noting kidney damage associated with the tea, it is thought that this underlies the supposed anti-diabetic effects and consumption of the tea is not recommended.

Benefits

Yacon contains a high amount of fructooligosaccharides (FOS), which are carbohydrates that are partially absorbed and prebiotic in nature. The FOS in yacon may help improve gut health by promoting the growth of beneficial bacteria in the colon. This prebiotic effect can lead to improved digestion and nutrient absorption. Additionally, yacon may have an appetite-suppressing effect, which can help reduce food intake and support weight loss efforts. The mechanism behind this appetite suppression is thought to be related to the anti-motility properties of yacon, which slow down intestinal transit time.

How it works

Yacon may offer several benefits, including: 1. Improved gut health due to its prebiotic effects, which promote the growth of beneficial gut bacteria. 2. Potential weight loss support through appetite suppression and reduced calorie intake. 3. Possible enhancement of mineral absorption from the colon, which can be beneficial for bone health. 4. May serve as a low-calorie alternative sweetener, potentially reducing sugar consumption.

Side effects

The recommended dosage of yacon syrup varies, but it is generally suggested to start with 1-2 tablespoons per day. It can be taken directly or added to foods and beverages. It is important to gradually increase the dosage to assess tolerance, as excessive intake may lead to gastrointestinal discomfort.

Dosage

Yacon is generally considered safe for most people when consumed in moderate amounts. However, some individuals may experience side effects such as: - Gastrointestinal discomfort, including bloating, gas, or diarrhea, especially when consumed in large quantities. - Allergic reactions in sensitive individuals. - Consumption of yacon tea is not recommended due to potential kidney damage associated with its use.

FAQs

What is yacon?

Yacon is a tuber vegetable known scientifically as Smallanthus sonchifolius, commonly used in South America and known for its sweet taste and health benefits.

What are the health benefits of yacon?

Yacon may improve gut health, support weight loss, enhance mineral absorption, and serve as a low-calorie sweetener.

How should yacon be taken?

Yacon syrup can be taken directly or added to foods and beverages, with a typical dosage of 1-2 tablespoons per day.

Are there any side effects of yacon?

Possible side effects include gastrointestinal discomfort and allergic reactions. Yacon tea is not recommended due to potential kidney damage.