IS ARBI (TARO ROOT) A SMART CHOICE FOR DIABETES?

Is Arbi (Taro Root) a Smart Choice for Diabetes?

Is Arbi (Taro Root) a Smart Choice for Diabetes?

Blog Article

Arbi—also known as taro root—is a starchy tuber widely used across Indian cuisine. Recent attention suggests it may offer promising benefits for individuals managing diabetes. Here’s why it deserves a spot on your plate:



1. Low Glycemic Index: Slower Sugar Release


Arbi’s glycemic index sits around 48–50, classifying it as a low-GI food . This means it releases glucose gradually, helping prevent post-meal blood sugar spikes—a crucial advantage for diabetes control.



2. High in Fiber & Resistant Starch


With ~4 g fiber per 100 g, plus resistant starch (which isn't absorbed in the small intestine), arbi supports slower glucose absorption, gut health, and satiety . Resistant starch, in particular, has been linked to better insulin sensitivity and weight management .



3. Supports Heart Health


Rich in potassium and fiber, arbi helps regulate blood pressure and cholesterol—two risk factors of cardiovascular disease, especially relevant for people with diabetes.



4. Packed with Antioxidants & Micronutrients


Arbi offers vitamins C, E, A, and minerals like magnesium, folate, and iron. It also contains polyphenols such as quercetin and other antioxidants, which reduce oxidative stress and may support long-term metabolic health .



5. Helpful for Weight Management


Fiber and resistant starch promote fullness, reduce calorie intake, and may enhance fat metabolism—all contributing to weight control, a key factor in diabetes management.



6. Diabetes-Friendly Ways to Cook Arbi


To maximize benefits, opt for:





  • Steaming, boiling, or roasting (avoid frying)




  • Pairing with proteins, healthy fats, and low-GI veggies—crucial for balanced meals




FFD recommends following their 25% plate formula: 25% veggies, 25% dal, 25% salad, and 25% grains (like arbi).



7. Safety Note


Avoid eating raw or undercooked arbi due to calcium oxalate crystals, which may irritate the throat or cause digestive issues. Proper cooking (soaking or boiling) significantly reduces this risk.


Bottom Line


Arbi is a nutritious, low-GI, fiber-rich tuber with added benefits for heart health, weight control, and antioxidant defense—making it a smart addition to a diabetes-friendly diet. Just be mindful of portion size, cooking method, and balancing it within meals.


Browse our website-https://www.freedomfromdiabetes.org/blog/post/is-arbi-taro-root-a-good-choice-for-diabetes-patients/3743

Report this page