Farmers are growing a sweet potato lookalike crop most Kenyans have never heard of, yacon, to manage diabetes by replacing sugar with natural sweetener made from the tuber.
Since replacing sugar with yacon syrup, John Mutuma, who grows yacon in Tharaka Nithi County, said his dependence on diabetes medication has reduced while his blood sugar levels have gone from being high and unhealthy to manageable.
Yacon or or the earth’s apple is a tuber crop that grows and looks a lot like a sweet potato but underneath its brown or sometimes red skin has juicy, crunchy mildly sweet flesh that tastes like a mix of apple, watermelon, and pear. Because it is an indigestible sugar, it helps manage diabetes as it prevents blood sugar spikes and significantly reduces the weight of people suffering from obesity.
In one decade, 2009-2019, diabetes-related deaths increased 65 per cent in Nairobi. According to the International Diabetes Federation, as of 2021, diabetes was in the top 10 of the majour causes of death in Kenya, killing 15,284 Kenyans annually. Driven mainly by poor high sugar diets, it is projected that close to two million Kenyans will suffer from diabetes by 2045.
Mutuma has been growing the crop for close to two years now. “I was first introduced to yacon in 2023 through a friend who added me to the Yacon Farmers and Marketing Group and Yacon Meru Farmers Group on WhatsApp,” he said.
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The 43-year-old mixed farmer based in Chogoria had never heard of the crop before but was drawn to it by its promise as a natural sweetener. ”I’d been diagnosed with type 2 diabetes and was struggling for years to control my blood sugar levels despite medication and dietary changes,” he recounted.
Originally from South America, the versatile tuber can be peeled and eaten raw or diced in with salads because of its refreshing flavour and crunchy texture. It can also be steamed, roasted, or sauteed and still retain its crispness.
Yacon slices can also be added to baked goods like cakes, bread or muffins for natural sweetness and added moisture. The underground crop can also be pickled by thinly slicing it before adding vinegar and spices to make a zesty snack.
Mutuma goes a step further in the value addition process using yacon to make a syrup natural sweetener that is a healthier alternative to traditional sugars.
“I first wash, peel and wash my yacon. I then cut the tubers into pieces and blend them into a pulp. I place a large tea sieve over a bowl and squeeze out the juice using a serving dish. If you have a juicer, you can skip all this hustle,” he explained.
10 kilograms of yacon tubers give about 625 milliliters or about two and a half cups of syrup.
He then pours the juice into a saucepan and boils it over medium heat. When boiling, lower the heat to maintain a light simmer. The juice is allowed to simmer for three to four hours, stirring occasionally. Because of the long ‘cooking’ time, John recommends using charcoal or firewood. While the juice is simmering foam or scum rises to the surface and should be skimmed off with a spoon to make a clear syrup.
As the liquid reduces, it starts to thicken. He increases stirring at this stage to prevent it from sticking to the pan or burning. Once it has a home-like, runny consistency, the syrup is ready.
It’s left to cool before storing it in airtight food-grade plastic containers or glass jars in a fridge. Once it is properly stored, the syrup can last for months.
“Yacon syrup is half as sweet as traditional cane sugar or honey. It has a mild flavor which tastes good in tea, coffee, milk or yogurt. It can also be added to bread, pancakes, salads or sauces,” Mutuma informed.
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Since he started eating the tuber which is rich in fructooligosaccharides (FOS) that feed the good bacteria in the intestines helping improve digestion, the body’s immunity and reduces disease he has lowered his glucose and insulin levels.
“Since 2023, replacing sugar with yacon syrup, a balanced diet and regular exercise has reduced my dependence on diabetes medication and reduced my blood glucose levels from 160 mg/dL which is considered high and unhealthy to a normal range and my long-term blood sugar control, dropped from 8.5 per cent indicating poorly controlled diabetes, to 6.9 per cent, nearing the percentage recommended for adults with diabetes,” he said.