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Is jicama low carb? Best Keto friendly fries recipe

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When it comes to low-carb diets, finding suitable alternatives to high-carb foods is essential. Jicama, also known as the Mexican yam bean or Mexican turnip, is a root vegetable native to South and Central America. In recent years, it has gained popularity among keto dieters and those following a low-carb diet due to its relatively low carb content. In this blog post, we will explore the nutritional value of jicama, its carb content, health benefits, and various ways to incorporate it into your diet. So, let's dive in and answer the question: Is jicama low carb?

Jicama, scientifically known as Pachyrhizus erosus, is a tuberous root vegetable with a crunchy texture and a slightly nutty flavor. It is a great alternative to starchy vegetables like potatoes and sweet potatoes, making it a good choice for those on low-carb and ketogenic diets. Jicama is not only low in carbs but also packed with essential nutrients, making it a healthy addition to your meals.

jicama in a bowl that is low carb

Nutritional Value of Jicama

Before we delve into jicama's carb content, let's take a look at its overall nutritional profile. A typical cup serving (about 130 grams) of raw jicama contains:

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  • Calories: 46
  • Carbohydrates: 10.6 grams
  • Fiber: 5.9 grams
  • Vitamin C: 44% of the Daily Value (DV)
  • Potassium: 6% of the DV
  • Folate: 4% of the DV

Jicama is an excellent source of vitamin C, an antioxidant that supports your immune system and protects your body from free radicals and oxidative stress. Additionally, it provides a decent amount of fiber, which aids in digestion and helps maintain a healthy gut.

Is Jicama Low Carb?

Yes, jicama is considered a low-carbohydrate vegetable, making it a great addition to low-carb and ketogenic diets. A one-cup serving of jicama contains approximately 10.6 grams of carbohydrates, of which 5.9 grams are dietary fiber. Since fiber is not fully absorbed by the body, it is subtracted from the total carb count to calculate the net carbs.

Net Carbs in Jicama

Net carbs are the carbohydrates that impact blood sugar levels and are commonly used by those following a low-carb diet. To calculate net carbs in jicama, subtract the grams of fiber from the total grams of carbohydrates.

Net Carbs in 1 cup (130 grams) of Jicama:

  • Total Carbohydrates: 10.6 grams
  • Fiber: 5.9 grams
  • Net Carbs: 4.7 grams

With just 4.7 grams of net carbs per one-cup serving, jicama can be an excellent addition to your low-carb or ketogenic meal plan.

How to Enjoy Jicama on a Low-Carb Diet

Now that we know jicama is low carb, let's explore various ways to incorporate this versatile vegetable into your diet:

Jicama Fries Recipe

Ingredients:

  • 1 medium jicama
  • 2 tablespoons of olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • Salt to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Peel the jicama and cut it into fries-sized strips.
  3. In a large bowl, toss the jicama fries with olive oil, chili powder, garlic powder, and salt.
  4. Spread the fries out on a baking sheet in a single layer.
  5. Bake for 35-40 minutes, or until crispy and golden brown.

Nutritional Information:

  • Calories: 150
  • Total Carbs: 17 grams
  • Net Carbs: 9 grams
  • Fiber: 8 grams
  • Protein: 1 gram
  • Fat: 7 grams

Jicama Wraps Recipe

Ingredients:

  • 1 medium jicama
  • Your choice of protein (chicken, beef, tofu, etc.)
  • Your choice of veggies (lettuce, tomatoes, cucumbers, etc.)

Instructions:

  1. Slice the jicama into thin rounds, approximately 1/8" thick.
  2. Prepare your choice of protein and veggies.
  3. Lay a slice of jicama on a flat surface, layer with your protein and veggies, then fold over like a taco.

Nutritional Information:

  • Calories: 200 (varies with choice of protein and veggies)
  • Total Carbs: 12 grams
  • Net Carbs: 6 grams
  • Fiber: 6 grams
  • Protein: Varies
  • Fat: Varies

Jicama Chips Recipe

Ingredients:

  • 1 medium jicama
  • 2 tablespoons of olive oil
  • Salt to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Thinly slice the jicama into chip-sized pieces.
  3. Toss the slices in olive oil and salt.
  4. Spread the chips out on a baking sheet in a single layer.
  5. Bake for 15-20 minutes or until crispy.

Nutritional Information:

  • Calories: 140
  • Total Carbs: 17 grams
  • Net Carbs: 9 grams
  • Fiber: 8 grams
  • Protein: 1 gram
  • Fat: 7 grams

Jicama Slaw Recipe

Ingredients:

  • 1 medium jicama
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • Salt and pepper to taste

Instructions:

  1. Grate or julienne the jicama into thin strips.
  2. In a large bowl, mix the jicama with olive oil and vinegar. Season with salt and pepper.
  3. Let the slaw sit for at least 15 minutes before serving to allow the flavors to meld together.

Nutritional Information:

  • Calories: 180
  • Total Carbs: 14 grams
  • Net Carbs: 6 grams
  • Fiber: 8 grams
  • Protein: 1 gram
  • Fat: 14 grams

Jicama Salad Recipe

Ingredients:

  • 1 medium jicama
  • 1 cucumber
  • 1 bell pepper
  • A handful of cherry tomatoes
  • 2 tablespoons of olive oil
  • 1 tablespoon of vinegar
  • Salt and pepper to taste

Instructions:

  1. Chop the jicama, cucumber, bell pepper, and cherry tomatoes into bite-sized pieces.
  2. In a large bowl, mix together the chopped vegetables.

Nutritional Information:

  • Calories: 120
  • Total Carbs: 16 grams
  • Net Carbs: 8 grams
  • Fiber: 8 grams
  • Protein: 2 grams
  • Fat: 7 grams

Is jicama low carb Key Takeaways

1. Jicama's Origin and Nutritional Profile: Jicama, also known as Mexican yam bean or Mexican turnip, is a root vegetable indigenous to South and Central America. It is low in calories but high in fiber and water, making it an excellent choice for low-carb diets. A one-cup serving of jicama contains roughly 10.6 grams of total carbohydrates, but due to its high fiber content of 5.9 grams, the net carb count comes down to just 4.7 grams.

2. Rich Source of Vitamin C: Jicama is an excellent source of vitamin C, which plays a vital role in boosting immunity, promoting healthy skin, and acting as a powerful antioxidant to combat free radicals in the body.

3. Versatility in Recipes: The unique texture and slightly sweet flavor of jicama lend itself to a variety of culinary uses. From making low-carb fries, wraps, and chips to incorporating it into slaw and salads, jicama can be an exciting addition to your food regimen that doesn't compromise on your carb limits. The recipes provided are easy to follow and customizable, allowing you to add this nutritious vegetable to your diet in a manner that suits your personal preferences.

4. Alternative Low-Carb Options: Although jicama is a fantastic choice for those following a low-carb diet, there are other alternatives if you're seeking variety or if jicama isn't readily available in your area. You can consider other low-carb vegetables like radishes, zucchini, cauliflower, cabbage, or eggplant, which also offer a diverse range of nutrients and can be used in many different types of dishes.

5. Health Benefits: Beyond its low-carb content, jicama also offers other health benefits. It is a good source of potassium, which supports heart health, and contains small amounts of magnesium and iron. It is also high in inulin, a type of prebiotic fiber that can support gut health.

FAQs about Jicama

1. Is Jicama a Good Choice for Weight Loss?Yes, jicama can be a great addition to a weight loss diet due to its low-calorie and low-carb content. Its high fiber content can also help you feel fuller for longer, reducing overall calorie intake.

2. Is Jicama Suitable for a Low-Carbohydrate Diet?Absolutely! Jicama is a low-carbohydrate vegetable, making it an excellent choice for those following a low-carb or ketogenic diet.

3. What Are the Health Benefits of Jicama?Jicama is rich in vitamin C, which supports the immune system and acts as an antioxidant. Additionally, its fiber content promotes healthy digestion and gut health.

4. How Can I Use Jicama in My Cooking?Jicama can be used in various ways, such as making fries, wraps, chips, slaw, and salads. Its mild flavor and crisp texture make it a versatile vegetable for a variety of dishes.

5. Can Jicama Replace Potatoes in Recipes Like French Fries?Yes, jicama can be an excellent replacement for potatoes in recipes like french fries. Jicama fries provide a similar crunchy texture and are lower in carbohydrates, making them suitable for low-carb diets.

Alternatives to Jicama

If you're looking for other low-carb alternatives, consider these options:

  1. Radishes: Radishes are low in carbs and can be sliced or roasted to replace high-carb vegetables.
  2. Zucchini: Zucchini can be spiralized or cut into thin strips to create low-carb noodles or "zoodles.
  3. Cauliflower: Cauliflower can be mashed, riced, or roasted to mimic traditional high-carb dishes.
  4. Cabbage: Cabbage leaves can be used as wraps or cups for filling with various ingredients.
  5. Eggplant: Eggplant slices can be grilled or baked to replace bread in certain recipes.

Conclusion: is jicama low carb?

In conclusion, jicama is indeed a low-carb vegetable that offers a variety of health benefits. With just 4.7 grams of net carbs per one-cup serving, it can be an excellent addition to your low-carb or ketogenic diet. Whether you're making jicama fries, wraps, chips, or salads, this versatile vegetable can add a crunch and nutty flavor to your dishes. So, the next time you visit the grocery store, be sure to grab some jicama and explore the many ways to enjoy this nutritious and low-carb root vegetable.

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