Yacon is a large root that
looks similar to the Yucca root. It has been a staple food in South America for the Andean Indian populations for centuries. Fresh
yacon has the taste of watermelon with
the texture of an apple. It can be eaten alone or in a fruit mixture. The plant
can be stir-fried, roasted or baked as a vegetable. The leaves can be used a
wrap or made into tea.
The yacon root is now
available in health food stores in syrup form. Yacon syrup tastes similar to
caramelized sugar, raisins, figs or molasses.
Yacon syrup is high in prebiotics, such as inulin and
fructooligosaccharides (FOS). FOS is a sugar found naturally in many plants. This
natural sugar can not be broken down by the enzymes that are present in our
digestive systems. This means that these sugars are sent out of our body
instead of being digested. Inulin acts as a soluble fiber that helps improve
bowl movements and constipation.
You should use yacon syrup
that contains 50% Fructooligosaccharides (FOS). Yacon syrup should be extracted
directly from the yacon root, not the leaf or seed. The yacon syrup must have
no fillers, binders or any artificial ingredients. The recommended serving is 1
teaspoon, 2 to 3 times a day.
Studies have shown health
benefits from yacon, including weight loss. One 2009 study published in Clinical
Nutrition* followed
55 obese Argentine women who took about 3-4 teaspoons of yacon syrup per day.
The women were instructed to slightly reduce their caloric intake and to walk
for 45 minutes twice a week. Over 120 days, the women who did not take yacon
syrup did not experience significant changes, while the women who did use yacon
lost an average of 33 pounds and 4 inches of waist circumference. They also
experienced improved insulin levels, lower cholesterol, and less constipation.
If you want to try yacon
syrup for weight loss, take one teaspoon of 100% pure yacon syrup before or
with each meal or you can use it as a sugar substitute in drinks like coffee or
tea.
Yacon syrup has a glycemic index
of 1. This is one of
the lowest glycemic indexes among sweeteners and is excellent
for diabetics. Yacon syrup has about 20 calories per
tablespoon with a sweetness index of 0.5.
Yacon is such a complete plant
with so many benefits. I always find it interesting that one region in the
world has used a plant like this for over a thousand years, yet in many parts
of the world no one has even heard of it. Whenever a recipe calls for brown sugar or molasses, you could substitute yacon.
Chocolate Chip
Cookies with Yacon
Ingredients
2 ½ cups blanched almond
flour
½ teaspoon celtic sea salt
½ teaspoon baking soda
½ cup grapeseed oil
1 tablespoon vanilla extract
½ cup yacon syrup
1 cup chocolate chunks
Directions: Combine dry ingredients in large bowl and
combine wet ingredients in smaller bowl. Then mix wet ingredients into
dry. Form ½ “ balls and press onto a
parchment paper lined baking sheet. Bake at 350 degrees for 7-10 minutes. Cool and serve.
Yacon
Salad Dressing
Ingredients
2 tbsp extra-virgin olive oil
3-4 tbsp yacon syrup
1 tbsp Dijon
1 tbsp apple cider vinegar
2 tbsp ginger
Sea salt and pepper to taste
Directions
Mix all ingredients together
in a bowl.
*http://www.clinicalnutritionjournal.com/article/S0261-5614(09)00030-2/abstract
