Taro buns: Bake sweetened taro paste inside buttery pastry dough for dessert.Taro tea: Blend taro or use taro powder in boba tea for a beautiful purple drink.Hawaiian poi: Steam and mash taro into a purple-hued puree.Taro chips: Thinly slice taro and bake or fry into chips.It can be used in both sweet and savory dishes. Taro root has a starchy texture and mild, slightly sweet taste, similar to sweet potato. Summary The fiber and resistant starch in taro root are fermented by gut bacteria to form short-chain fatty acids, which may protect against colon cancer and inflammatory bowel disease.
Some research suggests that consuming fiber and resistant starch can boost these levels and help protect against inflammatory bowel disease and colon cancer ( 26). Interestingly, human studies have found that people with inflammatory intestinal disorders, such as ulcerative colitis, tend to have lower levels of short-chain fatty acids in their guts ( 25). One study in pigs found that diets rich in resistant starch improved colon health by boosting short-chain fatty acid production and decreasing damage to colon cells ( 24). When your gut bacteria ferment these fibers, they create short-chain fatty acids that nourish the cells that line your intestines and keep them healthy and strong ( 23). When they reach your colon, they become food for the microbes in your gut and promote the growth of good bacteria ( 22). Your body does not digest or absorb fiber and resistant starch, so they remain in your intestines. Since taro root contains plenty of fiber and resistant starch, it may be beneficial to gut health. Summary Due to its high fiber and resistant starch content, taro root may increase feelings of fullness, reduce overall calorie intake and increase fat burning, potentially leading to weight loss and reduced body fat. It’s hypothesized that this is partially due to resistant starch increasing fat-burning in your body, but further research is needed ( 21). One study found that men who took a supplement containing 24 grams of resistant starch before meals consumed roughly 6% fewer calories and had lower insulin levels after the meal, compared to the control group ( 20).Īnimal studies have also shown that rats fed diets high in resistant starch had less total body fat and belly fat. The resistant starch in taro root may have similar effects. Over time, this may lead to weight loss ( 19). This may be because fiber slows stomach emptying, which keeps you fuller longer and reduces the number of calories you eat throughout the day. Research has found that people who eat more fiber tend to have lower body weight and less body fat ( 18). Taro root is a good source of fiber, containing 6.7 grams per cup (132 grams) ( 1). Summary Taro root contains fiber and resistant starch, which both slow digestion and reduce blood sugar spikes after meals. This combination of resistant starch and fiber makes taro root a good carb option - especially for people with diabetes ( 6, 7). Roughly 12% of the starch in cooked taro root is resistant starch, making it one of the better sources of this nutrient ( 5). Taro also contains a special type of starch, known as resistant starch, that humans cannot digest and thus does not raise blood sugar levels. 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).
It also helps slow down the digestion and absorption of other carbs, preventing large blood sugar spikes after meals ( 3). Since it’s not absorbed, it has no impact on blood sugar levels. Although taro root is a starchy vegetable, it contains two types of carbohydrates that are beneficial for blood sugar management: fiber and resistant starch.įiber is a carbohydrate that humans can’t digest.
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