The anti-diabetic superfood that boosts gut health, shields your heart, and melts pounds away
Colocasia esculenta, commonly known as Taro leaves, offer exceptional nutrition and are a valuable addition to a well-balanced diet.
Taro root offers a subtle sweetness and a wealth of nutrients, boasting fiber, potassium, magnesium, and an array of vitamins and minerals.
Originally cultivated in Asia, this starchy root vegetable has gained global popularity, featuring a brown outer skin and a white flesh adorned with purple specks. When cooked, it presents a gentle sweetness and a texture reminiscent of potatoes.
Taro root proves to be an excellent source of fiber and other essential nutrients, offering potential health advantages, including enhanced blood sugar control, digestive and cardiovascular health.
Here are seven key health benefits associated with taro root:
- Abundant in Fiber and Essential Nutrients
A single cup (132 grams) of cooked taro provides 187 calories, primarily from carbohydrates, and less than one gram each of protein and fat. Additionally, it supplies:
- Fiber: 6.7 grams
- Manganese: 30% of the daily value (DV)
- Vitamin B6: 22% of the DV
- Vitamin E: 19% of the DV
- Potassium: 18% of the DV
- Copper: 13% of the DV
- Vitamin C: 11% of the DV
- Phosphorus: 10% of the DV
- Magnesium: 10% of the DV
Taro root contains substantial amounts of vital nutrients, such as fiber, potassium, magnesium, vitamin C, and vitamin E, which are often insufficient in typical diets.
- May Help Control Blood Sugar
Despite its starchy nature, taro root contains two beneficial carbohydrates for blood sugar management: fiber and resistant starch. Fiber, being indigestible, has no impact on blood sugar levels and slows down the digestion and absorption of other carbohydrates, preventing post-meal blood sugar spikes. Studies indicate that high-fiber diets can lower blood sugar levels in people with type 2 diabetes.
Taro also contains resistant starch, which does not raise blood sugar levels. Approximately 12% of the starch in cooked taro root is resistant starch, making it an excellent source of this nutrient, particularly beneficial for individuals with diabetes.
- May Reduce the Risk of Heart Disease
The fiber and resistant starch in taro root can contribute to a decreased risk of heart disease. Research consistently shows that higher fiber intake is associated with lower rates of heart disease. For every additional 10 grams of daily fiber consumption, the risk of dying from heart disease may decrease by 17%.
Taro root contains over 6 grams of fiber per cup (132 grams), which is more than double the amount found in an equivalent serving of potatoes (138 grams), making it an exceptional fiber source. Additionally, resistant starch in taro can help lower cholesterol, further reducing the risk of heart disease.
- May Possess Anticancer Properties
Taro root contains polyphenols, plant-based compounds with various health benefits, including potential cancer risk reduction. Quercetin, the primary polyphenol found in taro root, has shown promising effects in test-tube and animal studies, including cancer cell death and inhibition of cancer growth. Quercetin also serves as a potent antioxidant, guarding against excessive free radical damage linked to cancer. While preliminary studies are encouraging, more research is required to fully understand taro’s anticancer properties.
- May Help Control Weight
Taro root’s high fiber content, with 6.7 grams per cup (132 grams), can contribute to weight management. Increased fiber intake is associated with lower body weight and reduced body fat, likely due to its ability to prolong feelings of fullness, leading to reduced calorie consumption over time. Resistant starch in taro may yield similar effects. Some studies suggest that it can reduce calorie intake and lower insulin levels, potentially aiding in weight control.
- Beneficial for Gut Health
Taro root’s substantial fiber and resistant starch content can promote gut health. These indigestible components reach the colon, where they serve as nourishment for beneficial gut microbes, stimulating the growth of good bacteria. As these fibers ferment, they produce short-chain fatty acids that support intestinal cell health. Studies suggest that increased fiber and resistant starch consumption may protect against inflammatory bowel disease and colon cancer, particularly in individuals with inflammatory intestinal disorders.
- Versatile and Easy to Incorporate into Your Diet
Taro root’s starchy texture and gentle sweetness make it a versatile ingredient suitable for both sweet and savory dishes. Popular ways to enjoy taro include making taro chips, Hawaiian poi, taro tea, taro buns, taro cakes, and incorporating them into soups and stews. Note that taro root must be cooked before consumption to neutralize compounds that can cause a burning sensation in the mouth.
In summary, taro root is a nutritious and versatile starchy vegetable with a mild sweetness. It offers a rich array of essential nutrients, contributes to improved heart health, blood sugar management, weight control, and gut health, and may possess anticancer properties. When properly prepared, taro root can be a valuable addition to a wide range of culinary creations.
Source: iStock