Why is yacon sweet but low in calories?

Yacon's sweetness comes primarily from fructooligosaccharides (FOS) and inulin—prebiotic fibers that taste sweet but are not digested by the human body. This makes yacon naturally low-calorie despite its sweet flavor.

Is yacon syrup good for diabetics?

Yacon syrup has a low glycemic index due to its high FOS content, and some research suggests it may support blood sugar management. However, individuals with diabetes should consult their healthcare provider and monitor blood sugar when introducing new foods.

Can yacon cause digestive issues?

Yes, the high FOS content in yacon can cause gas, bloating, or digestive discomfort if consumed in large amounts, especially initially. Start with small amounts (1-2 tablespoons syrup or 50g fresh root) and gradually increase as your gut adjusts.

What does yacon taste like?

Fresh yacon root tastes sweet and crisp, similar to a cross between an apple and jicama with a juicy, refreshing texture. Yacon syrup has a deep, molasses-like sweetness with caramel notes.

Is yacon syrup the same as yacon root?

Yacon syrup is a concentrated extract made by cooking down fresh yacon root juice. It's much sweeter and more calorie-dense per serving than fresh root, though still lower glycemic than most sweeteners.

🥔 Yacon Root

Prebiotic-rich Andean sweetness with low glycemic benefits—built for clarity (not hype).

Overview

Yacon (Smallanthus sonchifolius) is a sweet-tasting tuberous root native to the Andes mountains. Despite its apple-like sweetness, yacon is remarkably low in calories and sugar due to its high content of inulin and fructooligosaccharides (FOS)—prebiotic fibers that pass through the digestive system largely undigested. Popular as fresh root, concentrated syrup, or dried powder.

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Key nutrition highlights

Fructooligosaccharides (FOS): 40-50% of fresh weight is prebiotic FOS and inulin, supporting beneficial gut bacteria.
Low glycemic: minimal impact on blood sugar despite sweet taste—most sugars are non-digestible prebiotics.
Low calorie: approximately 20-40 calories per 100g fresh root (much lower than potato or sweet potato).
Potassium: good source of potassium supporting heart and muscle function.
Antioxidants: contains chlorogenic acid, caffeic acid, and ferulic acid with antioxidant properties.
Vitamins: contains vitamin C and small amounts of B vitamins.

Tip: Yacon's sweetness comes mostly from FOS that your body can't digest—making it a low-calorie, gut-friendly sweetener.

Common benefits people look for

Gut health and prebiotic support (FOS feeds beneficial bacteria)
Blood sugar management (low glycemic, research ongoing)
Weight management (low calorie, high satiety)
Digestive wellness and regularity
Natural low-calorie sweetener alternative
Metabolic health support

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

Fresh raw: peel and slice fresh yacon root for crisp, apple-like texture—add to salads or eat as snack.
Yacon syrup: concentrated sweetener for beverages, smoothies, oatmeal, or baking (use less than honey due to concentrated sweetness).
Yacon powder: dried and powdered root added to smoothies, yogurt, or baked goods.
Juiced: juice fresh yacon root for prebiotic beverage.
Cooked: can be roasted, baked, or sautéed (loses some FOS when cooked but still nutritious).
Chips: thinly slice and dehydrate for crunchy, sweet chips.

Storage: Fresh yacon browns quickly when cut—use lemon juice to prevent oxidation. Store whole roots in cool, dark place.

Typical origins & sourcing

Yacon is cultivated in the Andes (Peru, Bolivia, Ecuador) and increasingly in other temperate regions. Prioritize:

Online specialty retailers: yacon syrup and powder widely available online from South American sources.
Health food stores: yacon syrup found in natural food stores as prebiotic sweetener.
Farmers markets: fresh yacon root occasionally available at specialty farmers markets in fall (harvest season).
Latin American markets: fresh yacon (llacón, jiquima) sometimes available in Andean or Peruvian grocers.
Home cultivation: can be grown in temperate climates (USDA zones 6-10) as annual; harvest tubers after first frost.
Quality check: for syrup, look for 100% pure yacon syrup with no added sugars or fillers.

Digestive note: Start with small amounts—high FOS content can cause digestive upset (gas, bloating) if consumed in large quantities initially. Gradually increase intake.

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Affiliate Recommendation

Pure yacon syrup and powder products coming soon.

Disclosure: This page may contain affiliate links. If you choose to purchase, we may earn a commission at no additional cost to you.

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Nutrition Facts

Nutrition Facts (per 100g fresh root) — click to expand/collapse

Per 100 g (fresh root)%DV*

Calories32 kcal2%

Total Fat0.1 g0%

Total Carbohydrate7.8 g3%

Dietary Fiber (FOS)~4 g14%

Sugars (digestible)~2-3 g—

Protein0.4 g1%

Potassium230 mg7%

Vitamin C5 mg8%

Calcium12 mg1%

Note: 40-50% of yacon's carbohydrates are FOS/inulin prebiotics that pass undigested, contributing minimal calories and blood sugar impact. Yacon syrup is concentrated and higher in calories per serving.

*% Daily Values are based on a 2,000 calorie diet.

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