7 Surprising Benefits of Taro Root

Taro root is a starchy root vegetable originally cultivated in Asia but now enjoyed around the world.

It has a brown outer skin and white flesh with purple specks throughout. When cooked, it has a mildly sweet taste and a texture similar to potato.

Taro root is a great source of fiber and other nutrients and offers a variety of potential health benefits, including improved blood sugar management, gut and heart health.

Here are 7 health benefits of taro root.

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One cup (132 grams) of cooked taro has 187 calories — mostly from carbs — and fewer than one gram each of protein and fat (1).

It also contains the following:

  • 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

Thus, taro root has good amounts of various nutrients that people often don’t get enough of, such as fiber, potassium, magnesium and vitamins C and E (2).

Summary Taro root is a good source of fiber and many vitamins and minerals that the standard American diet frequently lacks.

Although taro root is a starchy vegetable, it contains two types of carbohydrates that are beneficial for blood sugar management: fiber and resistant starch.

Fiber is a carbohydrate that humans can’t digest. Since it’s not absorbed, it has no impact on blood sugar levels.

It also helps slow down the digestion and absorption of other carbs, preventing large blood sugar spikes after meals (3).

Studies have found that high-fiber diets — containing up to 42 grams per day — can reduce blood sugar levels by roughly 10 mg/dl in people with type 2 diabetes (4).

Taro also contains a special type of starch, known as resistant starch, that humans cannot digest and thus does not raise blood sugar levels. Roughly 12% of the starch in cooked taro root is resistant starch, making it one of the better sources of this nutrient (5).

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