8 Health and Nutritional Benefits of Soy Potato? What is soy potato? What are the effects and functions of soybean potato? The nutritional value of soy potato?
Jicama is a spherical rhizome vegetable with a papery golden brown outer skin and a starchy white interior.
It is the root of a plant that produces legumes similar to Lima beans. However, the beans of the bean potato are poisonous (1, 2).
Soybean potatoes were originally grown in Mexico and eventually spread to the Philippines and Asia. It takes a long growing season with no frost, so it thrives in warm places all year round.
Its flesh is juicy and crunchy, slightly sweet and nutty. Some people think it tastes like a mixture of potatoes and pears. Others liken it to a diamond horn.
Other names for jicama include yam beans, Mexican potatoes, Mexican diamond horns, and Chinese radish.
Here are 8 health and nutritional benefits of soy potatoes.
1. Rich in nutrients
Soybean potato has an impressive nutritional content.
Most of its calories come from carbohydrates. The rest comes from very small amounts of protein and fat. Soybeans contain many important vitamins and minerals, as well as a lot of fiber.
In fact, one cup (130 g) contains the following nutrients ( 3 ):
- Calories: 49
- Carbohydrates: 12 g
- Protein: 1 g
- Fat: 0.1 g
- Fiber: 6.4 g
- Vitamin C: 44% of RDI
- Folic acid: 4% of RDI
- Iron: 4% of RDI
- Magnesium: 4% of RDI
- Potassium: 6% of RDI
- Manganese: 4% of RDI
Soya also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc, and copper (3).
This rhizome vegetable is low in calories, high in fiber and water, and is a slimming food. Just one cup (130 grams) contains 17% male fiber RDI and 23% female RDI.
Social is also an excellent source of vitamin C, an essential water-soluble vitamin that acts as an antioxidant in the body and is required for many enzymatic reactions (4).
Summary: Soy sauce contains many important vitamins and minerals, including vitamin C, folic acid, potassium, and magnesium. It is low in calories and has a high fiber and water content. It also contains antioxidants, including vitamins C and E and β-carotene.
2. High antioxidant
Soy sweet potatoes contain a variety of antioxidants, which are beneficial plant compounds that help prevent cell damage.
One cup (130 grams) of Sochi contains nearly half of the RDI of the antioxidant vitamin C. It also contains antioxidants vitamin E, selenium, and β-carotene (3).
Antioxidants help prevent cell damage by fighting free radicals (harmful molecules that cause oxidative stress).
Oxidative stress has been linked to chronic diseases such as cancer, diabetes, cardiovascular disease, and cognitive decline. (5）。
Fortunately, a diet of antioxidant-rich foods like soy potatoes can help fight oxidative stress and may reduce the risk of chronic diseases.
In fact, studies have linked antioxidants in fruits and vegetables to a lower risk of heart disease, diabetes, obesity, and Alzheimer's. (6, 7, 8）。
Summary: Soya is a good source of antioxidants like vitamin C. Diets rich in these compounds have been linked to a reduced risk of certain chronic diseases.
3. May promote heart health
Sweet potatoes contain a variety of nutrients and are an excellent choice for improving heart health.
It contains a large amount of soluble dietary fiber, which prevents bile from being reabsorbed in the intestines and prevents the liver from making more cholesterol, which helps lower cholesterol levels. (9）。
A review of 23 studies showed that increasing fiber intake significantly reduced total cholesterol and "bad" LDL cholesterol. (10）。
Soybean potato also contains potassium, which can help lower blood pressure by relaxing blood vessels.
For example, one study showed that potassium can lower blood pressure and prevent heart disease and stroke (11).
In addition, Sochi can improve blood circulation because it contains iron and copper, both of which are necessary for healthy red blood cells. One cup contains 0.78 mg of iron and 0.62 mg of copper (3).
Soya is also a natural source of nitrate. Studies have linked nitrate intake in vegetables to increased blood circulation and better athletic performance (12).
In addition, a study of healthy adults showed that consuming 16.6 ounces (500 ml) of soy juice reduced the risk of blood clot formation. (13）。
Summary: Soybeans contain dietary fiber, potassium, iron, copper, and nitrates that can benefit heart health by lowering cholesterol levels, lowering blood pressure, and improving circulation.
4. Promotes digestion
Dietary fiber helps increase the volume of stool. This helps it pass more smoothly through your digestive tract (14).
One cup (130 g) of soy potatoes contains 6.4 g of fiber to help you achieve your daily goals (3).
In addition, the sweet potato contains a type of fiber called inulin. Studies have shown that inulin can increase the frequency of bowel movements by up to 31% in patients with constipation. (15）。
The water content of soybean potatoes is also high, which may help relieve constipation. Foods high in water, such as soy potatoes, can help you meet your daily liquid needs (16).
Summary: Soy potato contains a lot of dietary fiber and water, both of which promote healthy bowel movements.
5. Good for your gut bacteria
Soybean potatoes are rich in inulin, a prebiotic fiber.
A prebiotic is a substance that can be used by bacteria in your body, leading to health benefits (17).
While your digestive system can't digest or absorb prebiotics like inulin, bacteria in your gut can ferment them.
A prebiotic-rich diet increases the number of "good" bacteria in the gut and reduces the number of unhealthy bacteria (18, 19).
Studies have shown that the types of bacteria in your gut may affect your weight, immune system, and even mood (20).
Consuming prebiotic foods promote the growth of bacterial species that may reduce the risk of chronic diseases such as heart disease, diabetes, obesity, and kidney disease. (21）。
Summary: Soychi contains a prebiotic fiber that feeds beneficial gut bacteria. Healthy gut bacteria reduce the risk of obesity, heart disease, and diabetes.
6. Can reduce the risk of cancer
Sochi contains antioxidant vitamins C and E, selenium, and β-carotene. Antioxidants neutralize free radicals that can cause cell damage and cancer (3).
In addition, soybean potatoes are a good source of dietary fiber. One cup (130 g) contains more than 6 g of fiber (3).
Dietary fiber is widely known for its protective effects on colon cancer. (22）。
One study showed that people who consumed more than 27 grams of dietary fiber per day had a 50% lower risk of colon cancer compared to people who consumed less than 11 grams of dietary fiber per day. (23）。
In addition, soybean potatoes contain a prebiotic fiber called inulin.
Prebiotics can 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 enhancing the immune response. (24）。
In fact, studies in mice have shown that consuming inulin fiber can prevent colon cancer. (25, 26）。
In addition to being a beneficial fiber, inulin has also been shown to act as an antioxidant to protect the lining of the intestines. (27）。
Summary: Soy potato contains antioxidants, fiber, and prebiotics, all of which have been shown to prevent certain types of cancer.
7. May help with weight loss
Soybean potato is a nutrient-rich food. It contains macronutrients but is relatively low in calories (3).
Soy sweet potatoes are rich in moisture and fiber, which help to fill the stomach.
In addition, the fiber in soy potato may help keep blood sugar stable. Fiber slows digestion, which helps prevent blood sugar levels from rising too quickly after eating (28).
Insulin resistance is the leading cause of obesity. This happens when your cells become less sensitive to insulin, making it harder for glucose to get into cells that can be used to provide energy.
Instead, glucose stays in your bloodstream, raising your blood sugar levels.
Studies in mice have shown that eating doula may increase insulin sensitivity and lower blood sugar levels. (29, 30）。
Sochi also contains prebiotic fiber inulin, which has been linked to weight loss and has been shown to affect hormones that affect hunger and satiety. (31）。
So eating memos not only increases the variety of gut bacteria that contribute to weight loss, but it can also help you feel more satisfied after meals.
Summary: Soybean potato is a nutrient-rich food with low calories and high fiber and water content. Studies have shown that eating mica can lower blood sugar levels, improve insulin sensitivity, and make you feel fuller.
8. Versatile
Jicama can be eaten raw or cooked and used in a variety of dishes.
After removing the hard brown peel, the white flesh can be cut into thin slices or cubes.
Here are some ways to add soy to your diet:
- Add it to the vegetable salad for an extra crunch
- Serve with mango, pineapple, or papaya for a tropical fruit salad
- Cut it into thick slices and dip it in guacamole or hummus
- Add it to a vegetable platter
- Stir-fry with sesame oil and rice vinegar
- Sprinkle with lime juice and paprika as a spicy snack
Summary: There are many different ways to eat soy potatoes. It can be eaten directly, dipped in, or added to dishes such as salads and stir-fries.
Bottom line
Jicama is a healthy food that can be included in your diet.
Rich in nutrients, fiber, and antioxidants, it can provide health benefits including improved digestion, weight loss, and reduced risk of disease.
In addition, the sweet potato is fragrant and crispy and can be eaten alone or in combination with many other foods.
Given all the benefits that Sochi must offer, you should consider incorporating it into your diet.
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