1/29/2024 0 Comments Joe cross weight loss diet![]() Jicama is a nutrient-dense food that is low in calories and high in fiber and water. Therefore, eating jicama may not only increase the type of gut bacteria that aid weight loss, but it may also help you feel more satisfied after a meal. Jicama also contains the prebiotic fiber inulin, which has been linked to weight loss and shown to impact hormones that affect hunger and fullness ( 31). Studies in mice suggest that eating jicama may increase insulin sensitivity and decrease blood sugar levels ( 29, 30). Instead, the glucose stays in your bloodstream, raising your blood sugar levels. It happens when your cells become less sensitive to insulin, making it harder for glucose to enter the cells where it can be used for energy. Insulin resistance is a major contributor to obesity. Fiber slows digestion, which helps prevent blood sugar levels from rising too quickly after eating ( 28). Jicama is high in both water and fiber, which helps fill you up.Īdditionally, the fiber in jicama may help keep your blood sugar steady. It contains a high number of nutrients but a relatively low number of calories ( 3). Jicama contains antioxidants, fiber and prebiotics, all of which have been shown to protect against certain types of cancer. In addition to being a beneficial type of fiber, inulin has been shown to act as an antioxidant that protects the gut lining ( 27). In fact, studies in mice have shown that consuming inulin fiber may protect against colon cancer ( 25, 26). Prebiotics may reduce the risk of cancer by increasing the number of healthy bacteria in the gut, increasing the production of protective short-chain fatty acids and boosting the immune response ( 24). One study showed that people who ate more than 27 grams of dietary fiber per day had a 50% lower risk of developing colon cancer, compared to those who ate less than 11 grams ( 23).Īdditionally, jicama contains a prebiotic fiber called inulin. One cup (130 grams) contains more than 6 grams of fiber ( 3).ĭietary fiber is well known for its protective effects against colon cancer ( 22). ![]() Antioxidants neutralize the free radicals that can lead to cell damage and cancer ( 3).Īlso, jicama is a good source of dietary fiber. Jicama contains the antioxidant vitamins C and E, selenium and beta-carotene. Jicama contains dietary fiber, potassium, iron, copper and nitrate, which may benefit heart health by lowering cholesterol levels, reducing blood pressure and improving circulation. Studies have linked nitrate consumption from vegetables to increased circulation and better exercise performance ( 12).įurthermore, one study in healthy adults showed that consuming 16.6 ounces (500 mL) of jicama juice reduced the risk of developing blood clots ( 13). Jicama is also a natural source of nitrate. One cup contains 0.78 mg of iron and 0.62 mg of copper ( 3). Jicama also contains potassium, which helps lower blood pressure by relaxing the blood vessels.įor example, one study showed that potassium decreased blood pressure and protected against heart disease and stroke ( 11).Īdditionally, jicama may improve circulation because it contains iron and copper, both of which are necessary for healthy red blood cells. It contains a significant amount of soluble dietary fiber, which may help lower cholesterol levels by preventing bile from being reabsorbed in the intestines, as well as preventing the liver from making more cholesterol ( 9).Ī review of 23 studies showed that increasing fiber intake significantly decreased total cholesterol and “bad” LDL cholesterol ( 10). Jicama has numerous nutrients that make it an excellent choice for improving heart health. It also contains antioxidants, including vitamins C and E and beta-carotene. It’s low in calories and high in fiber and water. Jicama contains many important vitamins and minerals, including vitamin C, folate, potassium and magnesium. Jicama is also an excellent source of vitamin C, an essential water-soluble vitamin that acts as an antioxidant in your body and is necessary for many enzyme reactions ( 4). Just one cup (130 grams) contains 17% of the RDI for fiber for men and 23% of the RDI for women. This root vegetable is low in calories and high in fiber and water, making it a weight loss-friendly food. Jicama also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper ( 3). In fact, one cup (130 grams) contains the following nutrients ( 3): Jicama contains many important vitamins and minerals, as well as a significant amount of fiber. The rest are from very small amounts of protein and fat. Jicama has an impressive nutrient profile.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |