Jicama Health Benefits and Healing Properties [ Singkamas ]

The Health Benefits and Healing Properties of Jicama | Singkamas

As a college professor living in Bacolod City, Negros Occidental, I lead a busy life filled with lectures, research, and grading papers. Amidst this whirlwind of activity, I have learned the importance of maintaining a healthy diet, especially as I manage my diabetes and high cholesterol levels. One of my favorite foods that has become a staple in my diet is jicama, known locally as singkamas. This crunchy root crop is abundant in our local markets and has been a cherished part of my culinary experience since childhood. I recall visiting the vibrant markets of Bacolod, where vendors proudly displayed fresh produce, including the brown-skinned jicama. My mother often bought it, and we enjoyed it sliced into sticks with a sprinkle of salt and lime juice. As an adult managing diabetes and high cholesterol, I appreciate singkamas for its nostalgic flavor and numerous health benefits.

Jicama Health Benefits and Healing Properties [ Singkamas ]

Health Benefits and Healing Properties of Jicama

This root vegetable offers several health benefits, particularly for those of us with diabetes and elevated cholesterol levels:

1. Low Glycemic Index: Its low glycemic index (GI) does not cause rapid spikes in blood sugar levels, making it an excellent choice for diabetics. Research indicates that incorporating low-GI foods into the diet can help manage blood sugar levels effectively (Rizvi et al., 2019).
2. Rich in Fiber: This root crop is high in dietary fiber, particularly inulin, which acts as a prebiotic. A study published in Nutrition Reviews emphasizes that dietary fiber is crucial in managing diabetes by improving insulin sensitivity and regulating blood sugar levels (Slavin, 2013). Additionally, fiber can help lower cholesterol levels by binding to bile acids and promoting their excretion (Anderson et al., 2009).
3. Weight Management: With its high water content (approximately 90%) and low-calorie count (about 50 calories per cup), jicama is ideal for weight management. The fiber helps keep you full longer, reducing the likelihood of overeating (Cleveland Clinic, 2023).
4. Heart Health: Singkamas contain potassium, which helps regulate blood pressure by relaxing blood vessels. The fiber content can also help lower cholesterol levels, further supporting cardiovascular health (WebMD, 2024). A study published in The American Journal of Clinical Nutrition found that increasing fiber intake can significantly reduce total cholesterol levels (Threapleton et al., 2013).
5. Antioxidant Properties: Rich in vitamin C and other antioxidants, jicama helps combat oxidative stress in the body. Antioxidants are essential for reducing inflammation and preventing chronic diseases such as heart disease and cancer (Healthline, 2023).
6. Bone Health: It provides essential minerals like calcium and magnesium that contribute to bone strength and density (Lybrate, 2022).
7. Improved Digestion: The fiber content aids digestion by adding bulk to stool and facilitating regular bowel movements (MedicineNet, 2022).

Integrating Jicama into My Diet [ Jicama Health Benefits and Healing Properties | Singkamas ] 

Given my busy schedule as a professor and my commitment to managing diabetes and high cholesterol effectively, I have found several delicious ways to incorporate jicama into my meals:

Jicama Health Benefits and Healing Properties [ Singkamas 

Jicama Salad Recipe

One of my favorite recipes is a refreshing singkamas salad that is quickly prepared and flavorful.

Ingredients:

• 1 medium jicama, peeled and julienned
• 1/2 cup shredded carrots
• 1/4 cup diced red onions
• 1/2 cup shredded red cabbage
• 1/4 cup chopped cilantro
• Juice of 2 medium limes
• 1 tablespoon rice vinegar
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon cumin
• 1 teaspoon honey
• 1 tablespoon olive oil

Instructions:

1. In a large serving bowl, combine the julienned singkamas, shredded carrots, diced red onions, shredded red cabbage, and chopped cilantro.
2. Whisk together lime juice, rice vinegar, salt, pepper, cumin, honey, and olive oil in a small bowl.
3. Pour the dressing over the salad mixture and toss thoroughly to combine.
4. For the best flavor, let the salad sit for at least an hour before serving.

This light and crunchy salad is perfect as a side dish or even as a main course when paired with grilled chicken or fish.

Other Ways to Prepare  [ Jicama Health Benefits and Healing Properties [ Singkamas ]

In addition to salads, here are some other ways I enjoy this food:

•  Fries: Cutsingkamas into matchstick-sized pieces and toss them with olive oil and your favorite seasonings before baking them until crispy.
• Dips: Slice jicama into sticks and serve with hummus or guacamole for a healthy snack.
• Stir-fries: Add sliced jicama to stir-fries for an extra crunch without significantly increasing calories.

Jicama Health Benefits and Healing Properties [ Singkamas ]

Potential Risks of Eating Jicama

While root crop offers numerous health benefits, it is essential to be aware of potential risks associated with its consumption:

1. Raw Consumption Caution: Singkamas should always be consumed raw or cooked properly. The skin contains toxins called saponins that can cause gastrointestinal distress if ingested in large amounts; thus it should be peeled before eating.
2. Allergic Reactions: Some individuals may experience allergic reactions to jicama; symptoms can include itching or swelling of the mouth and throat.
3. Excessive Fiber Intake: For those not accustomed to high-fiber diets, consuming too much jicama at once may lead to digestive discomfort such as bloating or gas.

Jicama Health Benefits and Healing Properties [ Singkamas ]

Conclusion

As someone who navigates life with diabetes and high cholesterol while balancing a demanding career as a college professor in Bacolod City, I find great joy in incorporating jicama into my diet. This versatile root crop not only brings back fond memories from my childhood but also offers substantial health benefits that align perfectly with my dietary needs.Whether enjoyed raw in salads or cooked in various dishes, jicama remains an essential part of my daily meals—helping me stay healthy while satisfying my cravings for crunchy textures and fresh flavors.

Jicama Health Benefits and Healing Properties [ Singkamas ]

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References:

1. Anderson, J.W., Baird, P., Davis Jr., R.H., Ferreri, S., Knudtson, M., & Koraym A.M. (2009). Health benefits of dietary fiber. Nutrition Reviews, 67(4), 188–205. Read More
2. Cleveland Clinic Health Essentials. (2023). Jicama: Nutrition Facts and Benefits. Read More
3. Healthline. (2023). 8 Health and Nutrition Benefits of Jicama. Read More
4. Lybrate. (2022). Health Benefits of Jicama. Read More
5. MedicineNet. (2022). How Is Jicama Good for You? Read More
6. Rizvi, S., & Kaur, R. (2019). Glycemic index of common foods: A review on dietary management for diabetes mellitus. Journal of Nutrition & Intermediary Metabolism, 16(1), 1-6. Read More
7. Slavin, J.L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutritional Reviews, 71(1), 1-12. Read More
8. Threapleton D.E., et al. (2013). Dietary fiber intake and risk of cardiovascular disease: systematic review and meta-analysis. The American Journal of Clinical Nutrition, 98(5), 1000–1010. Read More
9. WebMD. (2024). Jicama: Nutrition and Health Benefits. Read More

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