Nutrition

Is Arbi Good For People With Diabetes?

Reviewed by

Shifa Fathima

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.

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

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