Taro (Colocasia esculenta), locally known as amateke, is an edible tuber and a member of the potato family that is common in local markets. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says taro root has been known for its excellent source of dietary fibre and good carbohydrates. Fibre and carbohydrates, he says, improve the function of the digestive system and can contribute to healthy weight loss. It’s also known for its high levels of vitamin C, vitamin B6, and vitamin E which help to maintain a healthy immune system and may eliminate free radicals. According to studies, the nutritional makeup of taro includes a high level of wound-healing vitamin K at 103 per cent per serving. The next nutrient in volume is vitamin C that boosts immunity at 63 per cent of the daily value. Riboflavin on its part is present at 30 per cent of the recommended daily amount. The primary health applications of the tuber include reducing tumour spread. This is because of the anti-cancer antioxidants available in the plant. People fighting indigestion and diabetes may try this tuber. It is also good for cardiac problems and skin conditions. Although taro root is a starchy vegetable, Uwiragiye says it contains two types of carbohydrates that are beneficial for blood sugar management, that is, fibre and resistant starch. He explains that fibre 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,” he adds. Meanwhile, studies have found that high-fibre diets containing up to 42 grams per day can reduce blood sugar levels by roughly 10 mg/dl in people with type 2 diabetes. Uwiragiye says taro also contains a special type of starch, known as resistant starch, which humans cannot digest, thus does not raise blood sugar levels. Roughly, it is evident that 12 per cent of the starch in cooked taro root is resistant starch, making it one of the better sources of this nutrient. When it comes to maintaining weight, Uwiragiye says eating taro root can keep one’s stomach fuller for a longer period of time, and because of it, you will eat fewer calories in a day. “One of the key things that make taro such a suitable part of your diet is that it can help you shed off some extra weight as it is known for playing a huge role in one’s weight loss journey,” he adds. Nutritionists say that people suffering from hypertension (or high blood pressure) should avoid sodium. Taro is perfect as it has a low amount of sodium, just enough so that the kidneys function correctly, but not so much that you might get a heart attack. It also contains considerable amounts of magnesium and vitamin E, both of which are known to improve metabolism and sustain muscle mass. Magnesium in the diet can take your physical abilities to the next level. It has been shown to improve gait speed, grip strength, and bodyweight exercises. Taro is also a good source of carbohydrates that severely help the rebuilding of muscle fibre after a period of strenuous activity.
