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Jicama the keto friendly substitute for potato

Jicama (he-cah-ma) also known as the yam bean,  grows in Central and South America, and looks like a cross between an apple and a turnip.

When it comes to root vegetables on a ketogenic diet, you have to be aware of the total carb, net carb, and dietary fiber content of the vegetable you want to eat, we tend to assume all root vegetables are loaded with carbs however with Jicama this isn’t the case.

One cup of raw, sliced jicama contains a total of:

  • 49 calories
  • 0 grams of fat
  • 11 grams of carbs
    • 5 grams of net carbs
    • 6 grams of fiber
  • 1 gram of protein

Just 5 grams of net carbs per serving

Is Jicama suitable for the Keto Diet?

To figure out whether or not jicama is good for your ketogenic diet, you have to take a look at the net carb value per serving. Net carbs are zero impact carbs, which means they have little to no impact on your insulin levels.

To figure out net carbs we subtract the fiber count from the total carb count.

So Jicama has 11 grams of total carbs less 6 grams of fiber, which equals just 5 grams of net carbs.

This means you can use this root vegetable on keto.

Jicama also provides vitamin C, potassium, manganese, magnesium, iron and folate, and its high fiber content can improve your gut health and digestion, one cup of Jicama can provide about 25% of your daily fiber.

A one-cup serving of this root veggie gives you about 25% of your daily fiber needs.

This means jicama is good for your gut, immune system, and heart, but is it keto-friendly?

For a Standard Keto Diet your daily carb intake should be between 20 to 50 grams, for more active people, who follow a Targeted Keto Diet and additional 20-50 grams of carbs may be allowed an hour before or after your training.

So Is Jicama Keto Friendly?

Obviously, you want to check your macro’s for the day, however, if you are looking for a substitute for your favorite type of potato, at 5gm per serving Jicama could be the answer.

Jicama Fries….

To make jicama french fries, all you need is one jicama. Then follow these instructions:

  • Heat the oven to 425 degrees Fahrenheit
  • Peel and slice the jicama
  • Place in a baking tray and spray with olive oil or melted coconut oil
  • Bake for 30-35 minutes or until they become crispy.
  • Season with garlic salt, pink or sea salt (optional)

Enjoy!

 

 

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