is arbi good for diabetes
Nutrition

Is Arbi Good For Diabetes?

Arbi or taro root is good for diabetes. It is an excellent alternative for people having diabetes because of its low glycemic index, and it is also a very great dietary carbohydrate. This ‘superfood’ is also very rich in dietary fibre, which helps regulate insulin and glucose levels, thus drastically bringing down the risk of developing diabetes.

Nutritional value of Arbi

Arbi for diabetes is a great choice of food as it has tremendous health benefits.  Apart from its amazing taste, Arbi has numerous benefits to diabetics as well. The glycemic index of Arbi is low which makes it ideal for a diabetic diet. Added to that, it contains resistant starch that slows down the digestion process and helps to control blood sugar level. A few more Arbi vegetable benefits include increased heart health, provides antioxidants, controls hypertension, etc. Here is the nutritional value of Arbi that you must know before consuming it. 

Proximates-

Nutrients Unit Value per 100g
Water g 63.8
Energy kcal 142
Energy kJ 594
Protein g 0.52
Total lipid g 0.11
Ash g 0.97
Carbohydrates g 34.6
Total dietary fiber g 5.1
Total sugar g 0.49

Minerals

Nutrients Unit Value per 100 g
Calcium mg 18
Iron mg 0.72
Magnesium mg 30
Phosphorus mg 76
Potassium mg 484
Sodium mg 15
Zinc mg 0.27
Copper mg 0.201
Manganese mg 0.449
Selenium µg 0.9

Vitamins

Nutrients Unit Value per 100 g
Vitamin C mg 5
Thiamin mg 0.107
Riboflavin mg 0.028
Niacin mg 0.51
Pantothenic acid mg 0.336
Vitamin B-6 mg 0.331
Total folate µg 19
Folate food µg 0
Folic acid µg 19
DFE Folate µg 19
Total Choline mg 21.3
Vitamin B-12 µg 0
Added Vitamin B-12 µg 0
RAE Vitamin A µg 4
Retinol µg 0
Carotene, beta µg 39
Carotene, alpha µg 0
Cryptoxanthin, beta µg 22
Vitamin A, IU IU 84
Lycopene µg 0
Lutein and Zeaxanthin µg 0
Vitamin E- alpha tocopherol mg 2.93
Added Vitamin E mg 0
Vitamin D    (D2+D3) µg 0
Vitamin D IU 0
Vitamin K (phylloquinone) µg 1.2

Lipids

Nutrients Unit Value per 100 g
Total saturated fatty acids g 0.023
4:00 g 0
6:00 g 0
8:00 g 0
10:00 g 0
12:00 g 0
14:00 g 0
16:00 g 0.019
18:00 g 0.003
Total monounsaturated Fatty acids g 0.009
16:1 undifferentiated g 0
18:1 undifferentiated g 0.009
20:01 g 0
22:1 undifferentiated g 0
Fatty acids, total polyunsaturated g 0.046
18:2 undifferentiated g 0.032
18:3 undifferentiated g 0.014
18:04 g 0
20:4 undifferentiated g 0
20:5 n-3 (EPA) g 0
22:5 n-3 (DPA) g 0
22:6 n-3 (DHA) g 0
Total trans fatty acids g 0
Cholesterol mg 0

Arbi glycemic index

Including arbi in the diet chart of a person with diabetes might be a good idea owing to the low arbi glycemic index. It slows down the process of digestion and can also prevent any spikes in blood sugars. It also helps in the regulation of glucose and insulin in the body. It brings down the levels of cholesterol as well. It does not have very high levels of carbs, however, it is still recommended to eat arbi in moderate amounts. Being rich in fiber, antioxidants, potassium, magnesium, Vitamins C and E, and resistant starch, it is a healthy ingredient to consume.

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Benefits of taro root or arbi

Taro root or arbi is an excellent source of good carbs and dietary fibre that enhances the functioning of the digestive system and helps in healthy weight loss. Taro root or arbi is highly nutritious, containing high levels of vitamin E, vitamin C and vitamin B6. This helps maintain a healthy immune system and eradicates free radicals. This superfood is also rich in phosphorus, folate, copper, manganese and potassium.

Arbi contains a particular type of starch known as resistant starch, which is not digestible by humans and hence does not raise blood sugar levels. With so many benefits, arbi is suitable for people with diabetes.

Rich in fibre and other important nutrients

Taro roots carry much more calories than potatoes—100 grams of this root will provide you with around 112 calories. This calorie value mainly comes from complex carbohydrates. This superfood is gluten protein-free and carries a high phytonutrient profile that comprises dietary fibre. Taro also contains antioxidants and, to some extent, vitamins and minerals. It is considered one of the most acceptable sources of dietary fibres (100 grams of taro provides you with roughly 4.1grams of dietary fibre). This combination of slow-digesting complex carbohydrates and fibre in moderate amounts helps in a gradual rise in blood sugar levels. Arbi also has essential minerals like copper, zinc, magnesium, and iron. There is also a high amount of potassium which is an important component of body fluids and cells. With a high fibre content, arbi is good for people with diabetes.

May help control blood sugar

Taro root is a starchy vegetable. It contains two types of carbohydrates—resistant starch and fibre—that help manage blood sugar. Fibre is a carbohydrate that is not digestible by humans; as it is not absorbed, there is no impact on blood sugar levels. Arbi also helps slow down the digestion and absorption process of carbohydrates and helps prevent significant blood sugar spikes. According to some studies, high fibre diets also help bring down blood sugar levels to a very large extent. It is such great food that it helps control blood sugar, has anti-cancer properties, and taro root is good for diabetes too.

May reduce your risk of heart disease

Resistance starch and fibre in arbi also helps bring down the risk of heart disease. According to some studies, people who consume more fibre tend to have a lower chance of heart disease. According to some other studies, every 10 grams of fibre consumed per day decreases the risk of dying from heart disease by around 17%. Each cup of taro root contains around 6 grams of fibre, which is more than twice that found in the same amount of potatoes, thus making it an excellent choice of fibre.

May offer anti-cancer properties

Arbi or taro root has plant-based compounds known as polyphenols that have several health benefits, including a reduction in the risk of cancer. One of the most important polyphenols found in Arbi or taro root is quercetin (also present in foods like apples, tea and onions).

Studies have also found that quercetin can trigger cancer cell death, thus decreasing cancer growth to a very large extent.

May help you lose weight

Taro root is an excellent source of fibre (containing 6.7 grams of fibre per cup) and tends to lower the body fat and eventually the total body weight (according to a study, fibre is known to lower body fat).

Fibre helps you feel full for a long time by slowing the process of stomach emptying. When it stays on for a long time, this process leads to weight loss. The resistant starch in arbi or taro root has the same effect on the body.

Good for your gut

Taro root is also known to be good for your gut because it contains plenty of resistant starch and fibre in it.

The fibre that you eat stays in your gut because your body cannot digest and absorb it. This fibre and resistant starch help grow good bacteria when it reaches your colon and becomes food for the microbes. There is a creation of short-chain fatty acids when the gut bacteria ferment the fibre that reaches it; this helps in nourishing the cells on the intestine lining and helps in keeping these cells strong and healthy.

Versatile and easy to add to your diet

Several dishes are made out of taro root. Because of its sweet taste and starchy texture, it is very much similar to sweet potato. People make Taro cakes, taro tea, taro buns, taro chips, soups and stews.

Bottomline

Is arbi a good vegetable for diabetes? Yes, arbi is a very good food for people with diabetes. Taro root or arbi is a very nutritious food that contains a high amount of fibre, magnesium, potassium and Vitamins like E and C. Taro contains resistant starch and fibre with several health benefits like controlling blood sugar, body weight, and heart and gut health. Polyphenols and antioxidants in Arbi also help protect against free radical damage and cancer to some extent. Taro is a good option for people with diabetes, considering this superfood contains such a high nutritious value. It is also very versatile and easy to make. It is tasty and has a sweet taste and a starchy texture, which makes it very similar to sweet potato. Also Read about is pumpkin good for diabetics

FAQs

Can diabetics eat arbi?

The benefits of arbi are immense for a person with diabetes. The two major types of carbs – fiber and resistant starch present in arbi make it a good fit for maintaining blood sugar levels in the body. It also has potassium that is good for the heart and can prevent the onset of heart-related conditions in a person with diabetes.

Is Arbi good for diabetes?

Yes, Arbi is good for diabetes, as Arbi is considered good for maintaining blood sugar level in the body.

Does heat destroy insulin?

Yes, exposing insulin to extreme heat can destroy it. If it is exposed to extremely hot or cold temperatures for long durations, even for an hour, it breaks down and gets damaged. It is damaged to a level where it has no impact on the blood sugar levels.

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