Vegetables and Vegetables

Health Benefits of Potato Yacon

As a routine, eating potatoes is very present in our meals. We buy often without knowing their differences, properties and benefits. Let’s understand a little more about Yacon potato.


Yacon potato has a very soft appearance and sweet taste, it has a darker skin. This potato can help reduce cholesterol and diabetes. Many people create various recipes with Yacon potato, such as lasagna using the potato as a type of dough (base).


It is a tuber that helps in lowering cholesterol, diabetes and heart disease. Scholars claim that, by regularly eating the potato, it is possible to keep the levels of type 2 diabetes under control, because the potato has a certain carbohydrate called fructooligosaccharide, which has the power to act as the fibers in our body. By introducing potatoes into our food, our body cannot easily break down the carbohydrates present, so the way it absorbs them is slower, not needing to generate high peaks of insulin.

Because Yacon carbohydrates are more slowly absorbed, the sugar that is released into our blood comes more slowly. For diabetics, this is great, since this way there is a balance in the levels of glucose released in our body.

To talk about the properties of Yacon potato, it is important to know that it is rich in fiber and can generate a feeling of satiety greater than other potatoes, so if you are on a diet, introduce it into your eating routine, as it is healthy and helps keep your stomach full. You won’t need to eat less healthy things in your meal times.


As explained above, we can see that, having Yacon potato in the diet, several benefits will appear. If you are a diabetic, eating this potato is essential for you to control your disease. As it has a sweeter taste, it is a great snack option. Don’t limit this food to just lunch or dinner, introduce it into your snack breaks. It is recommended to eat up to three potatoes a day.

We talked a lot about the properties of Yacon potato, now let’s learn some recipes to prepare this delight.

Yacon mashed potato


  • 500 grams of Yacon potato;
  • ¼ cup of skimmed milk;
  • 2 tablespoons of ghee butter;
  • Pinch of nutmeg;
  • Salt to taste.

Preparation mode

Peel the potatoes and cut into smaller pieces. Take it to cook in a pan with water and salt. If you prefer, cook in the oven until tender. Mash the drained potatoes and add the milk and butter. Season with salt and nutmeg and serve the creamy puree as an accompaniment.

This is a very practical recipe and can be served with a protein or salad.

Yacon potato chips


  • 2 medium Yacon potatoes;
  • 2 tablespoons of olive oil;
  • 1/2 tsp garlic powder;
  • 2 teaspoons of sesame seed;
  • Salt to taste;
  • Black pepper to taste.

Preparation mode

Mix the oil, salt, pepper and garlic and set aside. Wash the potatoes with the skin well. Slice into thin slices and add oil. Line a baking sheet with aluminum foil and place the slices on the baking sheet. Place in a preheated oven at 220ºC. Bake for 30 minutes, turning the potatoes every 10 minutes, to brown evenly. When crispy add sesame seeds and serve.

Potato chips are a temptation, using the Yacon potato in this recipe you can eat it without much conscience.

Many people who are on a Low Carb diet use Yacon potato to lose weight, as it has half the calories contained in English potato, let’s learn a recipe for this option.

Yacon potato bread


  • 150 grams of grated Yacon potato;
  • 2 cups of sour sprinkle tea;
  • 75 grams of cottage;
  • 2 whole eggs;
  • 1 teaspoon of sea salt;
  • 1 teaspoon of baking powder;
  • 75ml of warm water.

Preparation mode

Grate the Yacon potato. Remove excess water and mix with other ingredients. Incorporate the yeast and mix again. Make small balls of this dough and place on a greased baking sheet. Bake in a preheated oven at 180 degrees for 20 minutes.


Yacon potato can be found in fairs and markets, it is not a hard food to be found. Just reinforce its name, many people may be confused because there are different types of potatoes. The average price of this potato is R$ 14.90 per kilo. When choosing, prefer the less damaged ones and, to preserve the Yacon potato, you can keep them in the fridge for up to 2 months.


Many people prefer to plant some of their food and have their own vegetable garden at home, so they will know the origin of what they are eating. Have you thought about planting? Let’s learn how to plant Yacon Potato!

It is necessary to prepare the soil with green manure, so remember: choosing a lighter soil makes the potato harvest much easier. Prefer to plant in regions with milder climates, as the Yacon potato adapts to any weather condition, but it is recommended to plant between 10° to 30°. Plant during spring, keep a distance of 50 to 80 centimeters between plants. Always keep the soil moist, water it at least once a week, but be careful not to soak it.

To harvest your potato, pay attention: when the plant is driving on top, it’s time to harvest. If the soil is not wet, water it before harvesting is as not to damage the bark.

These were some tips about this tuber that is so important in our diet. Introduce Yacon Potato in your meals, but remember that everything is too much is bad, start small and try to eat at least two a day, it will do your body a lot of good. Plant at home, have your vegetable garden nearby and always eat a fresh potato.


Check out other types of potatoes:

Potato Benefits and Properties

Benefits and Properties of Sweet Potatoes

Benefits and Properties of Potato Baroa

Benefits and Properties of Asterix Potato

Benefits and Properties of Agate Potatoes

Benefits and Properties of Baraka Potato

 | Website

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Leave a Reply

Your email address will not be published. Required fields are marked *