Taro is one of the oldest crops that is now grown in most parts of the world. It was domestic to Southeast Asia over 6,000 years ago. Since then, taro root benefits have spread to various tropical and subtropical regions around the world.
What is taro root? It is a starchy tuber that is widely consumed in various cuisines around the world. It is a member of the Araceae family and goes by several names depending on where you live. Colocasia esculenta is the scientific name given to taro, and in Hindi, it is known as Arbi.
It tastes mild, starchy, and slightly sweet. You can compare the flavor to the combination of sweet potato and chestnut with a hint of vanilla. So, in this blog, we will discuss the surprising overall health benefits of taro root and the right way to cook it to avoid any risks.
10 Incredible Benefits Of Taro Root
Taro offers several nutritional benefits and can be a healthy addition to your diet when prepared and consumed properly. The following are some possible health benefits of taro root:
1. Rich In Nutrients
Taro is a good source of various nutrients, including dietary fiber, vitamins, and minerals. Taro root nutrition contains significant amounts of vitamin C, vitamin B6, and potassium. It is also a folate rich food which provides 6% of the daily recommended value of folate in 100 gm of cooked taro.
100 grams of cooked taro root benefits you by providing the following quality nutrients:
- Calories: 112 kcal
- Protein: 1.5 grams
- Carbohydrates: 26 grams
- Dietary Fiber: 4 grams
- Fat: 0.2 grams
- Vitamin C: About 6.7 milligrams (11% of the RDI)
- Vitamin B6: Approximately 0.2 milligrams (10% of the RDI)
- Potassium: Around 484 milligrams (14% of the RDI)
2. High In Dietary Fiber
Taro contains a good amount of soluble fibers, which dissolve in water to form a gel like structure and help in maintaining blood sugar levels.
It also contains insoluble fiber which adds bulk to the stool and helps prevent constipation.
These dietary fiber, aid in digestion, promote a feeling of fullness, and help regulate blood sugar levels. Moreover, the fiber in taro root reduces the risk of certain chronic diseases, including heart disease and diabetes.
3. Provides Steady Energy
Taro root calories provide steady energy primarily due to its composition of complex carbohydrates. They are made up of long chains of sugar molecules which take time to break down in glucose.
Taro is part of a low glycemic diet plan because it allows a gradual release of sugar in the blood. Moreover, the fiber in taro slows down the digestion and absorption of carbohydrates.
The above taro root benefits are a suitable option for individuals looking for long-lasting fuel.
4. Low In Fat
Mostly, plant based foods are naturally low in fat, which makes them a healthy option for those watching their fat intake. The starchy composition of taro root makes it a good alternative to higher-fat foods in a balanced diet.
The fat content in taro is typically minimal and mainly consists of a trace amount of fat. A 100 gm of cooked taro provided only 0.2 gm of fat.
5. Source Of Antioxidants
Taro, especially the purple varieties, contains antioxidants such as anthocyanins. They provide anti-inflammatory and cardiovascular effects.
The polyphenols in taro root help neutralize free radicals in the body. This helps in the prevention of chronic diseases and the aging process.
Moreover, the vitamin C and beta carotene act as antioxidants and they improve the overall defense mechanism of the body.
6. Good For Heart Health
Taro roots are naturally low in saturated fat and cholesterol which helps in good heart health. The soluble fiber binds with the cholesterol in the digestive system to prevent the absorption of cholesterol.
Potassium helps regulate blood pressure and helps to lower the risk of stroke and cardiovascular disease. In the same way, the potassium content in taro root benefits heart health.
The complex carbohydrates and low fat in taro help in managing cholesterol levels and cardiovascular health.
7. Boosts Immunity
Taro is a good source of vitamin C, which is essential for the production of white blood cells. The white blood cells are like soldiers of your body which fights with the bacteria and viruses to keep you safe.
Moreover, it is a good source of vitamin B6, which helps in the production of antibodies and maintains normal immune function. Also, the antioxidants in taro root improve the body’s ability to manage inflammation.
Studies from NIH, also suggest that the taro contains immunity boosting compounds that support anticancer therapy and regulate immune functions.
8. May Aid In Weight Management
Foods high in dietary fiber take longer to chew and digest and they can help keep you satisfied for a longer period.
Moreover, taro is low in fat and contains complex carbohydrates that provide essential nutrients without contributing excess calories from fat.
You can use taro root for weight loss as a substitute for higher calorie ingredients in certain recipes. For example, mashed taro can replace mashed potatoes in dishes providing a low calorie alternative.
9. Bone Health
First of all 100 gm of cooked taro contains roughly 24 mg of calcium which is 2% of the daily recommended intake.
Moreover, the magnesium in taro root benefits calcium absorption. Magnesium converts vitamin D into its active form which is essential for calcium absorption.
Further, taro also contains phosphorus which contributes to the formation and maintenance of bone structure overall making the bone stronger.
10. Regulates Blood Sugar
The dietary fiber of taro both soluble and non-soluble fiber helps in slow digestion and absorption of glucose. It is a source of resistant starch which resists its digestion and has a slower impact on blood sugar levels.
Moreover, the low glycemic index and the complex carbohydrates of taro root help in the gradual release of carbohydrates and maintaining a more stable blood sugar level over time.
Dietary fiber and resistant starch make it a good carbohydrate source for people who have diabetes or developing pre diabetes symptoms.
What Is The Right Way To Cook Taro Root?
There are several ways to reap the benefits of taro root by cooking. The best method is boiling this starchy vegetable.
One should avoid eating raw taro root because it contains calcium oxalate crystals that can cause irritation and discomfort. Proper cooking, especially boiling breaks down these crystals and makes the taro safe to eat.
There are several ways to add taro root benefits to your diet. Here are some healthy ways that you can try:
- Boiled Or Steamed Taro: You can enjoy boiled taro as a side dish with a sprinkle of salt or dip it in your favorite sauce.
- Mashed Taro: Mashed taro with a touch of butter, herbs, or spices will add to a delicious and nutritious side dish.
- Taro Soup: The chunks of taro root in soups and stews can enhance the thickness of the soup and provide a unique flavor due to its starchy composition.
- Stir-Fried Taro: Stir-frying taro root with other vegetables and proteins makes a quick and nutritious meal. You can add soy sauce, ginger, and garlic for flavor.
- Taro Porridge: Cooking taro along with rice in porridge adds a comforting and satisfying element to the dish.
- Taro Curries: Taro curries are more popular because they absorb the flavors of the spices and create a flavourful dish.
Conclusion
From the above pointers, it is clear that taro root proves to be a nutritional powerhouse and benefits in many ways. Its rich content of dietary fiber, vitamins, and minerals makes it a valuable addition to a balanced eating plan.
The nutrients from taro root benefits heart health, aid in digestion, and regulate blood sugar levels. Moreover, the root’s low-fat content makes it an excellent choice for those mindful of their fat intake.
So, the next time you are going to the market, reach out to taro root to enjoy its amazing benefits.
Frequently Asked Questions
Does Taro Root Have Any Potential Health Risks?
Taro root is generally safe to eat when cooked properly. If they are not properly boiled, then the oxalates in taro can cause kidney stones in allergic people.
Is Taro Root Suitable For A Gluten-Free Diet?
Yes, taro root is naturally gluten-free. This makes it a suitable option for people with gluten sensitivity or those following a gluten-free diet.
What Is The Difference Between Taro Root And Potatoes?
Taro is starchy with a slightly sweet taste, while potatoes are more neutral. Taro root has a higher fiber content and is a good source of vitamin C and potassium.
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.
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