Yacon is a tuber (root vegetable) rich in soluble fiber, primarily inulin and fructooligosaccharides, with prebiotic affects that help regulate digestion. For this reason, yacon is considered to be a functional food.

Yacon can be substituted for regular potatoes and is a great option for people with diabetes who want to lose weight, since it helps regulate appetite and control blood sugar.

This tuber, whose scientific name is Smallanthus sonchifolius, has a slightly sweet and fruity flavor and looks similar to a sweet potato.

Health benefits

The main benefits of yacon include:

1. Regulating digestion

Yacon is a tuber rich in fructans, primarily inulin and fructooligosaccharides, which are compounds that are not digested by the body and are able to pass through the digestive tract (gut) without being metabolized. For this reason, yacon is considered to be a prebiotic food.

Prebiotics promote the growth of bifidobacteria in the colon, increasing intestinal motility and stool volume to help prevent and relieve constipation.

2. Controlling blood sugar

The fructooligosaccharides found in yacon improve insulin sensitivity and increase insulin secretion from the pancreas, helping control blood sugar and possibly serving as a complementary treatment for prediabetes and diabetes.

Further studies are needed to confirm this potential benefit, however.

3. Lowering cholesterol and triglycerides

Yacon helps lower cholesterol and triglycerides because it contains polyphenols and fructooligosaccharides, which may help regulate the metabolism of fat in the body and decrease synthesis of triglycerides in the liver.

4. Supporting weight loss

The soluble fiber in yacon increases satiety (feeling of fullness) and reduces appetite, in addition to being low in calories. For these reasons, yacon is a good option to include in a weight loss diet.

5. Helping preserve bone mass

The fructooligosaccharides found in yacon stimulate the growth of bifidobacteria and increase absorption of certain minerals like calcium, phosphorous, zinc, and magnesium, which are important for maintaining healthy bones and teeth and preventing conditions like osteopenia and osteoporosis.

6. Preventing cancer

Yacon may help prevent certain types of cancer, such as colon cancer. This is because yacon is rich in polyphenols, such as caffeic acid, that possess antioxidant and anti-inflammatory properties to help combat free radicals and reduce oxidative stress, in addition to its prebiotic effects.

Nutrition facts

The following table provides nutritional information for a 100 g serving of raw yacon and yacon flour:

Nutrients	Raw yacon (100 g)	Yacon flour (100 g)
Calories	33	240
Protein	0.40 g	4.53 g
Total fat	0.11 g	0.54 g
Total carbohydrate	9.29 g	66.47 g
Total fiber	2.09 g	19.93 g
Soluble fiber	-	12.39 g
Insoluble fiber	-	7.54 g
Calcium	11.7 mg	31.83 mg
Phosphorous	22.5 mg	200.3 mg
Magnesium	3.7 mg	62.66 mg
Potassium	171.2 mg	1276.25 mg
Iron	0.3 mg	3.4 mg

To obtain all of the benefits listed above, yacon should be included as only one part of a healthy, well-balanced diet in addition to regular physical exercise.

How to eat

Yacon can be consumed raw (on salads) or cooked (as a dessert or snack). To eat it raw, it is necessary to first remove the skin. Yacon can also be found in the form of flour that can be used to make bread, cake, and cookies, for example.

Other ways to consume yacon include:

1. Yacon capsules

Yacon can be consumed in the form of a supplement, however the maximum dose for safety has not been determined. For this reason it is important to consult your doctor or a registered dietitian before taking yacon supplements and to follow the manufacturer's instructions provided on the label.

2. Yacon tea

Yacon root can also be used to prepare a tea. Studies suggest that yacon tea can also help decrease blood sugar, improve gastrointestinal (GI) problems, and help lower cholesterol, in addition to possessing antioxidant, anticarcinogenic, and antimicrobial properties.

Ingredients:

2.5 g yacon root;
250 mL (8 oz) water.

Directions:

Bring the water to a boil in a pot, then add yacon root and let cook for 10 minutes. Remove from the heat and let steep for 5 to 10 minutes. Strain and drink.

3. Yacon syrup

Yacon can also be used in the form of a syrup to sweeten foods like yogurt or to put on pancakes. It can also be used as a substitute for sugar or honey when making smoothies.

The advantage of yacon syrup is that it is a natural, low-calorie product (1 tsp contains 20 calories) that is rich in fructans and insoluble fiber like inulin.

4. Yacon powder

Yacon powder is a great addition to yogurt or as an ingredient for smoothies, adding a sweet taste and increasing the nutritional value of these foods. It can also be used as a substitute for butter or oil in recipes.

In general, the daily recommended amount of yacon powder to consume is 1 heaping Tbsp, or approximately 12 g of yacon powder.

Healthy recipes

There are a multitude of ways to use yacon, including:

1. Salad with yogurt sauce

Ingredients:

2 cups yacon, cut into cubes;
1 cup cubed, cooked carrots;
½ cup onion, diced;
½ cup green peas.
1 handful cilantro;
1 cup plain yogurt;
2 cloves of garlic, minced;
2 Tbsp lemon juice;
Salt and pepper to taste.

Directions:

Mix the yacon, carrots, onion, green peas, and cilantro together in a bowl. In a smaller bowl, prepare the sauce by mixing together the yogurt, garlic, lemon juice, salt, and pepper. Pour the sauce over the salad and toss well to coat.

2. Chips

Ingredients:

1 medium yacon;
1 tsp paprika;
1 tsp cumin;
1 pinch of salt;
1 Tbsp olive oil.

Directions:

Peel the yacon and cut into thin slices. Place the yacon slices in a bowl and toss with paprika, cumin, salt, and olive oil. Arrange the slices on a baking sheet and place in the oven at 350º F (175º C) for 20 minutes or until golden and crispy.

3. Carrot, ginger, and yacon smoothie

Ingredients:

1 cup water;
1 large orange;
1 small carrot;
1 raw yacon (peeled);
1 tsp fresh ginger;
1 cup ice cubes.

Directions:

Place all ingredients in a blender and blend until smooth. Strain and drink. You can also add other fruits to this recipe as desired.

Side effects

Because it is rich in fructooligosaccharides, yacon should be consumed in moderation in order to avoid symptoms like indigestion, excess gas, and abdominal pain and distention.

Contraindications to use

Yacon may not be well-tolerated by people with irritable bowel syndrome (IBS), with the recommendation being to consume small quantities to test your tolerance or to avoid this tuber altogether. Additionally, yacon should not be consumed by people with an intolerance to fructose.