When it comes to 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 the price is not low. People who don't know it think it is a high-end sweet potato. In this article, we will talk about yacon and get to know this "treasure" among fruits.
I don't know how many people have seen "sweet potatoes wearing mesh covers" in the fruit section of the supermarket, and the sign next to it says "yacon". Is this a fruit or a potato?
In fact, yacon just looks like a potato, but it is actually a fruit.
Yacon is native to the Andes Mountains in South America. It is a traditional root food of the local Indians. It is also called chrysanthemum potato, ground ginseng fruit, Yalong fruit, and snow lotus potato. It is also called Yacon. This name comes from the Spanish transliteration of the local indigenous language, which means "sacred fruit". The areas around Cusco Province and Puno Province in southeastern Peru are currently the richest in yacon germplasm. Because yacon tastes a bit like apples, it is also called Peruvian apple.
What we eat is the underground tuber of yacon. Although it looks like sweet potato, its internal structure and taste are quite different from those of sweet potato. Sweet potato has delicate flesh and is smooth to eat, while yacon has crystal-like flesh, fresh taste, sweet and crisp, a bit like eating water chestnuts raw.
Yacon is not very common in daily life. Many people have never eaten it, let alone seen it. Is this rare "fruit treasure" very nutritious?
In terms of various nutrients, the mineral content of yacon from different origins will vary due to different soil backgrounds:
|
Origin Variety |
Calcium mg/100g |
Iron mg/100g |
Zinc mg/100g |
Potassium mg/100g |
|
Wenshan yacon |
11.8 |
0.14 |
0.07 |
135.3 |
|
Xishuangbanna yacon |
12.1 |
0.4 |
0.3 |
77.5 |
|
Qujing yacon |
13.2 |
0.8 |
0.08 |
118 |
|
Yangyinshan yacon |
25.7 |
12.6 |
1.1 |
-- |
Comparison of some nutrients of yacon from different origins.
If we talk about the most worthwhile nutrition of yacon, it is oligofructose.
Yacon tubers contain a lot of water and sugars, with a water content of more than 87%, and a high carbohydrate content. Data show that the carbohydrate content of yacon is 10.6 g/100 g, while the carbohydrate content of dried Yangyinshan yacon and Sichuan yacon is as high as 71.7 g/100 g and 73.2 g/100 g, respectively, which is similar to that of dried potatoes.
Most tuberous plants contain carbohydrates in the form of starch, while yacon tubers contain almost no starch. Oligofructose is its main sugar substance, accounting for 45% to 65% of the dry matter of the fruit, and it is known as the "king of oligofructose".
Oligofructose, also known as fructooligosaccharide or cane fructooligosaccharide, is a kind of prebiotic, a functional oligosaccharide, and also a very good water-soluble dietary fiber.
When we take oligofructose, it will be used by beneficial bacteria in the intestines, promote the proliferation of beneficial bacteria such as bifidobacteria, and play a role in regulating intestinal flora. Some studies have mentioned that the effect of yacon oligofructose on the proliferation of bifidobacteria is better than inulin, which is 1.5~2 times that of inulin. And as a water-soluble dietary fiber, it has the characteristics of water absorption and swelling, which can increase the volume of feces by absorbing water, promote feces formation, and make the texture soft. At the same time, it stimulates gastrointestinal peristalsis and promotes defecation, which is very friendly to those with constipation.
Therefore, eating yacon rich in oligofructose often can not only make our intestines healthier, but also bring many other health benefits. For example, relieve and prevent constipation, improve blood lipid health, promote nutrient absorption, and maintain immunity.
In addition, there is an animal experiment that found that the study of rats with diabetes proved that yacon oligofructose can also help lower blood sugar.
It should be reminded that: do not eat too much yacon at one time, otherwise you may have diarrhea. According to the recommendations in the "Reference Intake of Dietary Nutrients for Chinese Residents (2023 Edition)", the specific recommended value of oligofructose is 10 grams per day. Studies have shown that if the intake of oligofructose reaches 15-30 grams per day, bloating and increased gas may occur; when the intake reaches 40 grams per 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 6-12 grams of oligofructose, and it is recommended to eat no more than 1 per day.
Since yacon is a fruit, eating it raw is the simplest way to eat it. It can be eaten after washing and peeling, and it tastes sweet and crisp.
In addition, yacon can also be used to cook soup. After slicing, it can be stewed with chicken or ribs and other meats. It has a unique flavor and delicious soup. It is also good to stew it with white fungus, lotus seeds, red dates, etc. into 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 milkshake with a juicer, which tastes good.
After cutting, yacon is easy to oxidize and discolor. 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 water to soak it to isolate it from the air.
It is recommended to store the purchased yacon directly in the refrigerator at 0~4℃. This is because if it is stored at room temperature, the total sugar, oligofructose and protein content of yacon will decrease rapidly, the water will gradually lose, the hardness will decrease, the fruit will wilt, and the quality will deteriorate.
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!
