2026/09/30 06:24
Nutritionist Xie Yifang pointed out that taro is a whole grain and other staple foods such as rice and noodles should be appropriately reduced when eating taro. (File photo)
[Health Channel/Comprehensive Report] The rich season of taro is here. It is not only a dessert ingredient, but also rich in dietary fiber. Nutritionist Xie Yifang pointed out that taro is a staple food choice of whole grains and resistant starch. It cannot be eaten as a vegetable. Eating too much will still raise blood sugar. There are three major principles to follow: replace part of the white rice with taro, steam and stew instead of frying, match protein and vegetables, and must be fully cooked. She reminded that people with diabetes, weight loss, and those with high triglycerides should pay more attention to the total amount of carbohydrates in the entire meal.
Xie Yifang posted on the Facebook page "Teacher Xie Yifang's Nutrition Classroom" to share that when seeing the fragrant and dense taro in autumn and winter, the first thing many people think of is taro crisps, taro puree, and taro sago. It would actually be a pity if taro is only used as a dessert ingredient. After sorting out 10 taro-related PubMed documents in recent years, she found that taro is starch, but it contains dietary fiber, resistant starch, mucilage, non-starch polysaccharides, and a variety of plant active ingredients. Therefore, eating taro in the right way is a good staple food choice.
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Xie Yifang summarizes the four major characteristics of taro as follows:
●High starch content: Like rice, it is a staple food, not a vegetable. It belongs to the whole grain category. The healthy way to eat it is to eat less rice, noodles, and bread when you eat taro. Especially for people with diabetes, weight loss, or high triglycerides, it is more important to control the total carbohydrates of the entire meal. Taro cannot be eaten excessively because it is natural and contains fiber.
●Contains resistant starch: Some resistant starch will not be completely digested in the small intestine and can enter the large intestine for intestinal bacteria to use; cooling after cooking may increase the amount of resistant starch. But excessive portions will still raise blood sugar.
●Rich in mucilage and non-starch polysaccharides: It has water absorption, water retention and swelling properties. Related research is exploring its antioxidant, lipid metabolism, immune regulation and prebiotic potential.
●Contains a variety of plant active substances: including polyphenols, flavonoids, anthocyanins and phytosterols. Current cell and animal studies have indeed found that some taro ingredients have antioxidant, anti-inflammatory, immune modulation, and even anti-tumor research potential. However, these are all anti-tumor activities in the laboratory, which does not mean that eating taro can fight cancer.
Three principles for healthy taro eating
What's the best way to eat taro? Xie Yifang recommends that traditional methods such as steaming, boiling, and stewing are healthier. She shared the following 3 principles for public reference:
1. Steam, boil or stew instead of frying, with protein and vegetables
"Steamed taro + vegetables + fish or tofu" is a complete meal. Taro provides the staple food, fish, eggs, and tofu provide protein, and is paired with more than half a plate of vegetables. Taro is also suitable for steaming and cooking with meat to reduce fat intake.
2. Taro must be cooked
Taro contains needle-shaped calcium oxalate crystals (raphides). The study further found that these needle crystals may also be surrounded by related proteins such as profilin. Therefore, raw taro or insufficiently cooked taro may cause tingling in the mouth, numbness of the tongue, itchiness, pain or irritation in the throat. The most important food safety principle for taro is not to eat it raw or undercooked.
3. Be careful with fried taro balls, taro balls, taro sago, and taro cakes
What really needs to be eaten less is often not taro itself. Taro cakes, fried taro balls, taro balls, taro sago, taro cakes, taro butter bread, etc. made from taro + a large amount of sugar + fat + refined starch are high-sugar, high-fat, and high-calorie desserts, and people must be careful when eating them.
Xie Yifang reminded that the potassium content of taro is relatively high and is not a problem for ordinary healthy adults. However, if you have advanced chronic kidney disease, hyperkalemia, or are following a potassium-restricted diet, the portion size should be adjusted individually based on your blood potassium and daily diet plan.
