Yacon – the sweet Inca root

The Homeland of Yacon

Yacon originates from the Peruvian highlands. The Yacon plant thrives best at altitudes between 1000 and 3500 meters.It can reach a height of up to 3 meters and has roots that can be up to 25 cm long. In Peru, Yacon is also affectionately called "ground apple." The indigenous population consumes the roots in raw or cooked form. The taste is described as sweet and juicy, reminiscent of honey and caramel. Due to its flavor properties, a healthy sugar substitute is made from the root. The leaves are processed into tablets. The Yacon plant can also be used to make tea and syrup. By the way: In Germany, the South American plant can also be cultivated. However, since it is not frost-resistant, it must be overwintered indoors during the cold season.

Ingredients of Yacon

Yacon is particularly popular as a sugar substitute. The syrup from the South American plant provides 100 kcal less than conventional household sugar. For comparison: Household sugar contains 400 kcal per 100 g.In contrast, Yacon syrup contains only 300 kcal. Yacon powder contains about 330 kcal. The balanced combination of fructose is intended not only to keep the calorie balance low but also to stimulate digestion and the immune system. Yacon is low in calories and therefore suitable for diabetics. About 50 percent of the fructose content consists of inulin and fructooligosaccharides (FOS). Yacon has a low glycemic index and causes blood sugar levels to rise only slowly. This positively influences insulin secretion. Sucrose, glucose, and fructose, which are digestible sugars, make up only a small proportion of the ingredients. The Yacon root mainly consists of inulin and FOS. Inulin cannot be digested by the body. The substance made up of polysaccharides is particularly well suited as a sugar substitute for diabetics. Additionally, inulin is capable of boosting calcium absorption and has anticarcinogenic properties.A proportion of 40-50 percent FOS is found in the Yacon root, which is more than in most other foods. Fructooligosaccharides consist of sugar molecules that cannot be digested by the body's own enzymes. The FOS are utilized by beneficial gut bacteria for reproduction. The formation of harmful gut bacteria is counteracted. But FOS are not only important for digestion; they are also said to help strengthen the body's immune defenses.

Other nutrients:

• Amino acids • Calcium • Potassium • Iron • Phosphorus • Fiber

Yacon – Effects and Studies

In South America, the Yacon plant has been used as a remedy for thousands of years. The Peruvian population primarily uses the plant as food, but it is also applied for various ailments. The plant is said to positively support the gastrointestinal tract, skin, and liver.Yacon is becoming increasingly well-known here as well. This is not least due to the positive properties attributed to the plant. Scientific studies are also increasingly focusing on its potential effects on human health.

Yacon for Weight Loss

Studies suggest that the Yacon root may support weight reduction. The contained FOS (fructooligosaccharides) promote digestion and satiety. The latter occurs because the digestion of FOS results in a decrease in ghrelin (hunger hormone). Specifically, researchers found in a study that women taking Yacon were able to reduce their Body Mass Index from 34 to 28 within 3 months. A positive side effect was that the supplement significantly lowered fasting insulin levels (by more than 40 percent) and cholesterol levels (by almost 30 percent).  Genta S1, Cabrera W, Habib N, Pons J, Carillo IM, Grau A, Sánchez S.Yacon syrup: beneficial effects on obesity and insulin resistance in humans. Clin Nutr. 2009 Apr; 28(2):182-7. https://www.ncbi.nlm.nih.gov/pubmed/19254816 .

Yacon as a digestive aid

As already mentioned, the contained fructooligosaccharides (FOS) can have a positive effect on the gastrointestinal tract. Both FOS and inulin support the dominance of good gut bacteria and help to increase the absorption of vitamins and nutrients from food. The satiating effect is particularly interesting for people who wish to lose weight. However, the Yacon plant is also recommended for individuals with constipation, bloating, and stomach ulcers. Even chronic digestive complaints are said to be alleviated by the intake of the root, which is mainly attributed to the high content of FOS.Here is the translation of the provided German sentences into English: So FOS affect the human intestine:

• Accelerated passage through the intestine 
• Promotion of peristalsis
• Increase in water content in stool

By promoting a healthy gut flora, minerals can be better absorbed, and the formation of toxic and carcinogenic substances can be counteracted  de Moura NA, Caetano BF, Sivieri K, Urbano LH, Cabello C, Rodrigues MA, Barbisan LF. Protective effects of yacon (Smallanthus sonchifolius) intake on experimental colon carcinogenesis. Food Chem Toxicol. 2012 Aug; 50(8):2902-10. https://www.ncbi.nlm.nih.gov/pubmed/22595329 . The outstanding effect of yacon is attributed to its prebiotic properties ^{Caetano BF, de Moura NA, Almeida AP, Dias MC, Sivieri K, Barbisan LF., Yacon (Smallanthus sonchifolius) as a Food Supplement: Health-Promoting Benefits of Fructooligosaccharides. Nutrients. 2016 Jul 21;8(7).https://www.ncbi.nlm.nih.gov/pubmed/?term=Caetano+BF+et+al.%2C+Yacon+(Smallanthus sonchifolius) as a Food Supplement: Health-Promoting Benefits of Fructooligosaccharides} . Here too, FOS play a role, which are particularly fermented by Bifidus and Lactobacillus strains. These are probiotic bacteria that are essential for a healthy gut flora. While other sweetening agents like sugar or fruit concentrates are said to have rather negative effects, Yacon seems to maintain gut flora and gut health. As already mentioned, FOS are prebiotics, as they serve as food for the good bacteria. This benefits not only the gut flora but also the intestinal mucosal cells. These utilize the short-chain fatty acids produced to generate energy. The intestinal mucosa thus becomes more resilient and regenerates faster. For a person to feel vital and healthy, a balanced gut flora is of crucial importance.A sick intestinal mucosa can lead to autoimmune diseases, allergies, and many chronic complaints. In Peru, Yacon has long been used for intestinal problems. Scientific studies also address the positive effect on gut health. Researchers from Brazil found in 2015 that Yacon can naturally support relief from constipation. By taking it, intestinal activity is stimulated and constipation is resolved. ^{de Souza Lima Sant'Anna M, Rodrigues VC, Araújo TF, de Oliveira TT, do Carmo Gouveia Peluzio M, de Luces Fortes Ferreira CLYacon-Based Product in the Modulation of Intestinal Constipation. J Med Food. 2015 Sep;18(9):980-6. https://www.ncbi.nlm.nih.gov/pubmed/25692980} . 

Yacon for high blood pressure

The Yacon root contains potassium. This substance is very important in the human body as it has a relaxing effect on blood vessels. As a result, the cardiovascular system is significantly relieved.The organism can also draw on more oxygen in the blood and, in combination with sodium, balance the water balance of the cells. With a targeted intake of potassium, the risk of arteriosclerosis, strokes, and heart attacks can be reduced. Not least because blood pressure is regulated through this supply.

Yacon and Diabetes

Due to its low glycemic value, the Inca root is also suitable for diabetics. The low index is due to the fact that the root contains many fructooligosaccharides that are not digested by the human organism. Instead, it is used to lower the production of glucose in the liver. As a result, fasting glucose levels can be lower. A scientific study on rats has shown that the Inca root can reduce blood sugar levels. The effect on insulin resistance has also been demonstrated in a study involving humans.In a study involving 55 overweight women, Yacon syrup showed a positive effect on insulin resistance. The women, who suffered from cholesterol problems and constipation, followed a calorie-reduced and low-fat diet for 4 months. In the context of the double-blind, placebo-controlled study, the participants were divided into 2 groups. 40 women used Yacon syrup as a sweetener. The dosage was based on their respective body weight. The participant group, which consisted of 15 women, used a placebo syrup. At the end of the study, it was found that the women who used Yacon syrup had lost 15 kg. In contrast, the participants in the placebo group had gained 1.6 kg. Additionally, improved digestion was observed in the Yacon participants, and fasting insulin levels decreased by 42 percent.Another positive effect was that the insulin resistance of the cells had decreased by 67 percent. The same applies to cholesterol levels, which fell by 29 percent. The study group that used Yacon was able to benefit from numerous improvements compared to the placebo group. ^{Genta S, Cabrera W, Habib N, Pons J, Carillo IM, Grau A, Sánchez S. Yacon syrup: beneficial effects on obesity and insulin resistance in humans. Clin Nutr. 2009 Apr;28(2):182-7. https://www.ncbi.nlm.nih.gov/pubmed/19254816} . 

Yacon and Liver Health

Yacon is repeatedly associated with liver health in the literature. In the body, glucose is stored in the liver in the form of glycogen. However, when the human body takes in too much glucose, it is forced to transform it into free fatty acids. These fatty acids are then also stored in the liver, which promotes the development of fatty liver.A scientific study focused on the question of whether the Yacon root, in combination with milk thistle, can counteract liver fat accumulation. In fact, the investigation was able to provide evidence for this. Yacon (2.4 g daily) was administered together with milk thistle (0.8 g Silymarin daily). Both substances were able to protect the liver from harmful fat deposits in combination. Additionally, there was a regulation of blood lipid levels. Therefore, Yacon is often recommended for the prevention of arteriosclerosis and fatty liver.

Yacon and its Antioxidant Properties

Yacon, like Gotu Kola, has antioxidant effects. In the context of a scientific study, Yacon leaves were processed into a tea, which demonstrated that they possess strong antioxidant properties.In Japan, Yacon tea is considered a means to capture free radicals.  Sugahara S, Ueda Y, Fukuhara K, Kamamuta Y, Matsuda Y, Murata T, Kuroda Y, Kabata K, Ono M, Igoshi K, Yasuda S., Antioxidant Effects of Herbal Tea Leaves from Yacon (Smallanthus sonchifolius) on Multiple Free Radical and Reducing Power Assays, Especially on Different Superoxide Anion Radical Generation Systems, J Food Sci. 2015 Nov;80(11):C2420-9. https://www.ncbi.nlm.nih.gov/pubmed/26457985 .

Yacon – Forms of Administration

Yacon can be used as a syrup for sweetening. It enhances a variety of dishes without significantly increasing the calorie count. However, Yacon is also available in the form of capsules or powder. The capsules are primarily taken for weight reduction, while the powder can provide a pleasant sweetness in baked goods and beverages. The tea is also consumed when there is a desire to lose weight or to capture free radicals. The Inca root can also be consumed raw.However, it cannot be stored for long, as the contained FOS is converted into sugar. This makes the root sweeter, but at the same time, the glycemic index increases, and the body cannot benefit from the same amount of FOS.

Yacon – Dosage

The dosage instructions depend on the form of administration, and users should always adhere to the package insert. It is advisable to start with a low dose to observe the effects on digestion. If the dose is too high, it can lead to diarrhea. For weight loss, Yacon syrup is recommended. Users should adhere to the dosage recommendation of a maximum of 5 teaspoons per day. To acclimate the body to Yacon, one should start with one teaspoon - one hour before meals. After a few days, the dose can be gradually increased. Yacon syrup is excellent for sweetening foods.Users should avoid heating the syrup as this can destroy valuable ingredients. The capsules should be taken according to the package insert. Generally, it is recommended to take the capsules twice daily before meals. It is important to ensure adequate fluid intake. Those who wish to consume the root raw should also start with a small amount. It can be eaten both raw and cooked. First, the brown and the underlying white skin must be peeled. Cut into pieces, the yellow flesh is suitable as an ingredient in smoothies, muesli, and fruit salads. But caution: As mentioned, the root should not be stored for long. If users want to benefit from the positive properties of the Yacon plant, intake is easily achieved with capsules and powder.

Yacon Side Effects

Yacon should be dosed according to individual needs.A dose that is too high can lead to diarrhea, nausea, bloating, and other digestive issues. For this reason, it is advisable to start with a low dose and gradually adjust it. In the case of acute diarrhea, Yacon should not be consumed either fresh or processed. Due to its digestive-enhancing effect, there is a possibility that diarrhea may worsen. People with fructose intolerance should also be cautious when taking it, as the components are often not well tolerated.

Buy Yacon

Fresh Yacon roots are not widely available for purchase in this country. They may be available temporarily in some grocery stores. Those who want to be on the safe side prefer to buy online. It is important to obtain Yacon only from a trusted dealer. This ensures that buyers receive good quality. An initial indication of quality can be provided by the organic seal.This signals to the buyer that the product is free from additives or harmful components. Information about the origin of the product also provides assurance. In case of uncertainties, it is worthwhile to inquire with the respective dealer.

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