Jicama is a low-calorie, fibre-rich root vegetable that supports blood sugar control and metabolic health. With only 38 calories and 6.4g of fibre per 100g, it has a low glycaemic impact, making it a great choice for managing glucose levels.

Packed with vitamin C, potassium, and inulin (a prebiotic fibre), jicama helps reduce glucose spikes, promotes gut health, and can lower post-meal glucose levels by up to 20%.

Key facts:

• Calories: 38 per 100g
• Fibre: 6.4g (including inulin)
• Net carbs: ~4g per 100g
• Nutrients: High in vitamin C (29% RDI per cup) and potassium (6% RDI per cup)

Benefits:

• Stabilises blood sugar levels
• Supports gut health with prebiotics
• Reduces the risk of Type 2 diabetes by 18% (observational studies)

How to use:

• Eat raw as a snack or add to salads.
• Cook into fries, stir-fries, or slaws.
• Pair with proteins or healthy fats for better glucose control.

For those using continuous glucose monitoring (CGM) tools, jicama is an ideal food to track and personalise portion sizes for optimal blood sugar management.

Basic facts about jicama

Get to know jicama from the ground up — its origins, unique traits, and why it’s become a favourite for blood sugar-friendly diets.

Plant classification

Jicama is part of the legume family (Fabaceae) but stands out because it produces edible roots while its vines and leaves are toxic. This unusual characteristic contributes to its root being packed with fibre that supports healthy blood sugar levels.

Origin and history

Originally from Mexico and Central America, jicama was introduced to the rest of the world by Spanish colonisers in the 17th century. Before gaining modern recognition for its role in managing metabolism, it was often used in traditional medicine to support digestion.

Appearance and taste

Jicama has a rough, brown skin that conceals its crisp, white interior. It holds its firm texture well, making it a versatile option for everyday meals.

Its flavour changes depending on how it’s prepared:

Thanks to its texture and flavour, jicama is a convenient choice for meal prepping, especially for those focusing on balanced blood sugar levels.

Nutrition facts and blood sugar impact

Explore jicama’s nutrient profile and learn how its low glycaemic impact and fibre content make it a smart choice for stable blood sugar.

Calories, carbs, and fibre

A 130g serving of jicama contains just 49 calories, 11.5g of carbohydrates, and 6.4g of fibre, leaving only 5g of net carbs – making it a great choice for managing blood sugar levels. Its fibre includes inulin, a type of soluble fibre that supports gut health by encouraging the growth of beneficial bacteria, which can improve metabolism.

Nutrients and minerals

Jicama is packed with nutrients that offer various health benefits:

The vitamin C content stands out, as it plays a role in reducing oxidative stress, which can disrupt glucose metabolism.

Blood sugar impact comparison

Jicama has a much lower glycaemic impact compared to other root vegetables. Here's how it stacks up:

Studies show that people who regularly eat jicama experience an 18% lower rate of Type 2 diabetes compared to average populations. Its low glycaemic effect makes it an excellent option for those using continuous glucose monitoring (CGM) systems, which will be discussed later.

Nutritionists suggest combining jicama with healthy fats or proteins. This combination works well with portion control strategies and can enhance blood sugar management when paired with CGM tools.

Looking for more options to keep your meals blood sugar–friendly? Check out these top 10 low-GI veggies that can support stable glucose levels and overall metabolic health.

Blood sugar management benefits

Discover how jicama’s fibre and nutrient makeup support better glucose control and contribute to overall metabolic health.

How fibre influences blood sugar

Jicama's inulin fibre plays a key role in slowing down how your body digests carbohydrates. This fibre forms a gel-like substance in your digestive tract, which delays the absorption of glucose into your bloodstream.

This process helps to avoid sudden spikes in blood sugar, adding another layer of support to its naturally low-glycaemic profile. Over time, this contributes to better glucose control and overall metabolic health.

Curious about what counts as a healthy blood sugar level? This guide breaks it down and helps you understand the ideal ranges to aim for—whether you're tracking with a CGM or just getting started.

Research and studies

Scientific studies back up the blood sugar benefits of jicama. For example, a 2019 study on mice found that those given jicama fibre had blood sugar spikes that were 28% lower than the control group, even when consuming high-sugar diets.

Another study from 2015, focused on diabetic mice, highlighted:

These results align with human observational studies, which suggest a reduced risk of diabetes. This makes jicama a smart option for anyone using continuous glucose monitoring (CGM) devices.

Tracking results with CGM devices

While animal studies are promising, CGM devices offer real-time data for humans. Tools like Vively’s CGM system allow users to see exactly how jicama impacts their blood sugar. The process involves:

• Measuring baseline glucose before eating
• Comparing portions (e.g., ½ cup vs. 1 cup)
• Monitoring the post-meal glucose response through the CGM during key time windows

Vively's mobile app provides personalised insights, helping users understand how their body reacts to jicama and find the portion size that works best for them.

"CGM technology helps users identify optimal jicama portions for their unique metabolism", explains Dr Michell Woolhouse.

Adding jicama to your diet

Learn simple ways to prepare, cook, and enjoy jicama while supporting stable blood sugar levels and balanced meals.

How to cut and prepare

Preparing jicama is simple if you follow these steps:

Start by washing it thoroughly. Then, slice it into quarters vertically – this makes peeling and cutting much easier. To keep it fresh and avoid oxidation, cut it just before you're ready to use it.

Depending on your recipe, here are the most common ways to cut jicama:

• Matchsticks: Great for salads and slaws.
• Thin slices: Perfect for wraps and tacos.
• Cubes: Ideal for stir-fries and roasting.

Be sure to remove any tough, fibrous layers near the stem, as they can be unpleasant to eat.

These cutting methods help retain jicama's fiber, which supports healthy blood sugar levels, especially when monitored with a CGM.

Low-sugar recipe options

Try these jicama recipes for tasty, low-carb meals and snacks:

For a quick snack, pair jicama sticks with guacamole or hummus instead of sugary dips.

Recommended serving sizes

A serving of 1 cup (130g) of raw jicama, paired with protein or healthy fats, works well for supporting metabolic health.

Here’s how much to use for different dishes:

• Raw snacks: ½ to 1 cup.
• Cooked dishes: About ¾ cup per serving.
• Salads: ⅓ cup shredded.

Keep portions aligned with CGM data to personalise your intake and manage glucose levels effectively. For cooking, avoid overdoing it - jicama should stay slightly crisp to maintain its prebiotic fibre. Light steaming or quick stir-frying (under 20 minutes at 400°F/204°C) are the best methods. Tracking your body's response with CGM apps like Vively's can help fine-tune your portion sizes.

CGM tools for meal planning

Once you’ve learned how to prepare jicama, continuous glucose monitoring (CGM) tools can help you tailor its use to better manage blood sugar levels.

Measuring blood sugar response

To see how jicama affects your blood sugar, try this: fast overnight, eat 100g of raw jicama by itself, and track your glucose levels every 30 minutes for 2 hours using a CGM.

A healthy response to jicama usually includes:

• Peak increase: ≤1.11 mmol/L 
• Time to peak: 60-90 minutes
• Return to baseline: Within 2 hours

Adjusting portion sizes

Use CGM data to fine-tune your jicama portions. Here’s how different portion sizes might impact blood sugar and what adjustments to make:

Conclusion

When paired with modern monitoring tools, jicama stands out as a solid option for managing blood sugar. Packed with inulin fibre (6.4g per cup) and boasting a low glycaemic impact, it helps keep glucose spikes minimal. In fact, CGM (continuous glucose monitoring) data shows that most users see glucose peaks stay under 1.11 mmol/L when jicama is consumed thoughtfully.

This root vegetable offers more than just blood sugar support. Its fibre not only aids in maintaining stable glucose levels but also promotes a sense of fullness, making it a helpful ally for managing appetite. Together, these benefits contribute to better overall metabolic health.

With CGM technology, people can fine-tune how and when they eat jicama based on their unique responses. This personalised approach complements the meal planning strategies highlighted earlier, creating a well-rounded method for improving metabolic health.

FAQs

Here are answers to some common questions about jicama and its impact on blood sugar, tying into the meal strategies and CGM insights mentioned earlier.

Is jicama good for you?

Yes, jicama is a nutritious choice. It offers 6.4g of fibre per cup, including inulin, which supports gut health, and provides 27% of your daily vitamin C needs. These nutrients help reduce oxidative stress, which is linked to insulin resistance.

Who should avoid eating jicama?

Certain groups should be cautious with jicama:

• People with latex-fruit syndrome, as it may trigger cross-reactions.
• Individuals on blood sugar medications, since jicama can amplify their effects.
• Those sensitive to FODMAPs, as the inulin in jicama may lead to bloating.

Does jicama have fewer carbs than potatoes?

Yes, jicama contains 60% fewer net carbs than potatoes. This has been confirmed through CGM response testing and earlier comparisons.

Is jicama high in carbohydrates?

Not at all. Jicama has just 4.7g of net carbs per cup (after subtracting fibre), making it a low-carb food option.

Can you eat jicama on a low-carb diet?

Definitely! Jicama works well for low-carb and keto diets. With only 4.7g net carbs per cup, it easily fits within the typical keto limit of under 50g net carbs per day. Research also supports its compatibility with ketosis. To keep blood sugar stable, pair it with protein or fats, as shown in CGM tracking examples.