Yuka: properties and health benefits
Discover the nutritional properties and health benefits of Yuka. Learn how you can incorporate it into your diet.
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What is Yuka and how is it used?
Originally from the Americas, yuca has spread worldwide due to its great versatility and nutritional value. But what exactly is yuca? It is a tuber widely consumed in South American and Caribbean countries, where it is considered a staple food for a large portion of the population. Although it is less common in Western countries, its properties and benefits make it a highly interesting food to include in our diet.
As for its origin, it is believed that the indigenous people of Central America were familiar with this tuber over 4,000 years ago. Mayans, in what is now Guatemala, began cultivating it not only as food but also for medicinal purposes. Yuca’s importance is such that the Food and Agriculture Organization of the United Nations (FAO) considers it the ‘fourth most important staple product’, following rice, wheat, and maize, highlighting its significance and all that it contributes.
Properties and benefits of yuka
The properties of yuka are many and varied, which is why it is such an important food. It’s rich in vitamins C, K and B, and it’s an excellent source of potassium as well as minerals such as zinc, magnesium, phosphorus, calcium and copper. For all these reasons, it is beneficial for the skin and bones and contributes to good heart health. It has also been shown to have a positive effect on diabetes control.
Another benefit of yuka that cannot be overlooked is its fibre content, which makes it an astringent food ideal for combating constipation. It also helps regulate intestinal transit, which is why it is used to treat symptoms of stomach ulcers, as well as inflammatory digestive conditions like gastritis or colitis. It is also suitable for people with celiac disease.
Among other properties, yuka also has a high starch content (90%), making it rich in carbohydrates and an especially recommended tuber for athletes or individuals with intense physical activity due to its energy contribution. In this regard, it can be compared to other foods like potatoes or bananas.
As far as contraindications are concerned, yuca is not the most advisable food for individuals who suffer from iodine deficiency or thyroid-related issues. It is crucial to cook yuca before consuming it, especially the bitter variety, as raw yuca can be toxic and cause symptoms such as headaches, stomach discomfort, or diarrhoea. To check if yuca has gone bad, examine its appearance and texture, which should always be smooth to the touch. A tip: if you choose a hard yuca, it will stay in optimal condition for longer.
How to cook yuka easily and deliciously
At this point, you might be wondering how to cook Yuka. There are countless options! Thanks to its versatility, yuca can be used in a variety of dishes and combined with many ingredients to create all sorts of meals. While it can be used in a similar way to other tubers like potatoes or sweet potatoes, yuca has a milder flavour.
You can make pizza, bread, or tortillas with yuca, or even prepare it just like French fries. It pairs perfectly with vegetables in rice or pasta dishes and makes a great side for meats and fish. Among the most iconic yuka recipes are casabe (a type of bread), Ecuadorian fish encebollado and Peruvian mollejas (sweetbreads).
Boiled, fried, baked, steamed, grilled, stewed, in casseroles... there are so many ways to try Yuka and enjoy all its properties and benefits: Which one do you choose?
