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Is Jicama Keto-Friendly?

Jicama on a kitchen counter

Is Jicama Keto-Friendly? The simple answer is yes.

But there's more to the story, and we're here to delve into it.

In this comprehensive guide, we'll be exploring the carb content of Jicama, its place in a ketogenic diet, and the host of nutritional benefits this versatile root vegetable brings.

From understanding its net carbs to discovering creative ways to incorporate it into your keto meal plan, we've got all the details covered.

Plus, we will provide keto-compatible alternatives to Jicama and even some unique ideas for you to experiment with.

So, whether you're a seasoned keto dieter or just starting your journey, let's embark on this nutritional deep-dive together.

TL;DR

  • Yes, Jicama is keto-friendly with only 3.92g net carbs per 100g.
  • Jicama is nutritionally rich, offering essential vitamins and minerals like Vitamin C, Vitamin E, potassium, and dietary fiber.

Is Jicama Keto-Friendly?

Yes, Jicama is keto-friendly. This conclusion is based on its nutritional content, particularly its carbohydrate count. With only 3.92g of net carbs per 100g, it can fit comfortably within the daily carb limit of a ketogenic diet.

Let's dig a bit deeper into why Jicama is considered keto-friendly. The ketogenic diet is a low-carb, high-fat diet where the body is encouraged to burn fats rather than carbohydrates. Foods low in net carbs, which are total carbs minus fiber, are suitable for this diet. Jicama, with its low net carb content, fits this profile.

In every 100g serving of Jicama, you'll find 3.92g of net carbs. This comes from the total carbohydrates of 8.82g minus the dietary fiber of 4.9g. Given an average daily net carb allowance of around 20-50g for individuals on a ketogenic diet, a 100g serving of Jicama would only account for a small fraction of this limit.

Can You Have Jicama on a Strict Keto Diet?

Yes, Jicama can be included in a strict ketogenic diet. This diet aims to limit daily carbohydrate intake to below 20g. Given that a 100g serving of Jicama contains only 3.92g of net carbs, it can fit into a strict keto regimen.

The ketogenic diet can vary in its carbohydrate restrictions. For some, a strict version of the diet is followed with a cap of 20g of net carbs per day. Others may follow a more relaxed approach, known as a low-carb keto diet, limiting their intake to 30-50g of net carbs daily. Regardless of the approach, Jicama, with its low net carb content, can be a part of both these diet plans.

Carbs In Jicama

Jicama contains 3.92g of net carbs per 100g. Net carbs are calculated by subtracting the fiber content from the total carbohydrates, making it a significant number for those following a ketogenic diet.

Jicama Nutrition Facts

Jicama, a nutrient-rich root vegetable, offers remarkable benefits in a 100g portion. Starting with macronutrients, it provides 38 calories, mainly from its 8.82g carbohydrates. It has a low fat content at 0.09g and a decent protein level of 0.72g.

Turning to micronutrients, Jicama stands out with its high dietary fiber content of 4.9g. In terms of vitamins, it boasts a substantial amount of Vitamin C at 20.2mg, while providing modest amounts of several B vitamins.

Now, onto minerals. It contains 150mg of potassium, contributing to electrolyte balance, and 12mg of calcium. It also provides smaller amounts of iron, magnesium, and zinc.

Nutrient NameAmount and Unit per 100g
Net Carbs 3.92g
Carbohydrate, by difference 8.82g
Fiber, total dietary 4.9g
Total fats 0.09g
Protein 0.72g
Sodium, Na 4.0mg
Potassium, K 150.0mg
Magnesium, Mg 12.0mg
Calcium, Ca 12.0mg
Vitamin A 1.0ug
Vitamin B-6 0.04mg
Vitamin C, total ascorbic acid 20.2mg
Vitamin E (alpha-tocopherol) 0.46mg
Vitamin K1 0.3ug
Copper, Cu 0.05mg
Iron, Fe 0.6mg
Phosphorus, P 18.0mg
Selenium, Se 0.7ug
Zinc, Zn 0.16mg
Beta-carotene 13.0ug
Manganese, Mn 0.06mg
Thiamin 0.02mg
Riboflavin 0.03mg
Niacin 0.2mg
Pantothenic acid 0.14mg
Folate, total 12.0ug
Choline, total 13.6mg
Calories 38.0kcal
Water 90.07g
Threonine 0.02g
Isoleucine 0.02g
Leucine 0.02g
Lysine 0.03g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.02g
Tyrosine 0.01g
Valine 0.02g
Arginine 0.04g
Histidine 0.02g
Alanine 0.02g
Aspartic acid 0.2g
Glutamic acid 0.04g
Glycine 0.02g
Proline 0.02g
Serine 0.02g
Fatty acids, total saturated 0.02g
Fatty acids, total monounsaturated 0.0g
Fatty acids, total polyunsaturated 0.04g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Jicama on a Keto Diet

Jicama is a nutrient-rich food that provides several health benefits. It's packed with essential vitamins and minerals such as Vitamin C, Vitamin E, and potassium. It also contains dietary fiber which aids in digestion and helps in maintaining a healthy gut.

Incorporating Jicama into Your Keto Meal Plan

  1. Using Jicama as a Substitute: Jicama's low net carb content and crisp texture make it a great substitute for high-carb ingredients. For instance, jicama slices can replace tortillas in tacos or be used as a base for mini pizza bites.
  2. Keto Recipe Ideas: Jicama can be incorporated into various keto recipes. It's great in salads, can be made into Jicama fries, or used as a crunchy addition to stir-fries. Its subtle sweetness also makes it great for salsa or as a dipper for guacamole.
  3. Portion Control: Remember, even though Jicama is low in net carbs, it's essential to keep track of the portions to avoid exceeding your daily carb limit. Pair it with high-fat, low-carb ingredients to keep your meals keto-friendly.

Keto-Compatible Alternatives for Jicama

  1. Radishes: Radishes can be a good keto-friendly alternative to Jicama. They are low in carbs and can be used in salads, stir-fries, or even roasted as a low-carb potato substitute. Radishes have 1.8g of net carbs per 100g, which is even lower than Jicama.
  2. Cucumbers: Another great alternative, cucumbers have a similar crunch to Jicama and can be used in a variety of dishes like salads, salsas, or as a dipper for keto-friendly condiments. Cucumbers contain 2.16g of net carbs per 100g.
  3. Bell Peppers: Bell peppers, especially the green ones, can add a pop of color and crunch to your meals. They work well in stir-fries, stuffed, or raw in salads. Green bell peppers contain 2.9g of net carbs per 100g.
  4. Celery: With only 1.37g of net carbs per 100g, celery is a keto-friendly alternative to Jicama. Its crunchiness makes it a good option for stir-fries, soups, or as a vehicle for keto-friendly dips like guacamole.

Concluding Thoughts on Jicama and Keto

Jicama, with its low net carb content of 3.92g per 100g, is a worthwhile addition to a ketogenic diet. It's packed with essential vitamins and minerals, and its low glycemic index makes it a beneficial choice for managing blood sugar levels. Moreover, its unique, crunchy texture opens up numerous culinary possibilities, from being used as a stand-in for high-carb ingredients to exploring diverse keto recipes.

While Jicama fits well into a keto diet, it's still necessary to practice portion control and track your daily carb intake, as overconsumption can push you over your carb limit. Additionally, while Jicama can be a delicious part of your meals, there are other keto-friendly vegetables like radishes, cucumbers, bell peppers, and celery that can offer variety to your meal plan.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.

Disclaimer:

The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Jicama is keto-friendly because it contains only 3.92g of net carbs per 100g.

Jicama is rich in essential vitamins and minerals. It's a good source of Vitamin C, Vitamin E, potassium, and dietary fiber.

There are indeed different types of Jicama, but they are all similar in terms of their net carb content, making them suitable for a keto diet.

Jicama can be used in a variety of ways in your keto diet. It can replace high-carb ingredients in recipes, be part of salads, used as a base for mini pizza bites, and even as a low-carb substitute for fruit in keto desserts.