Arbi, also known as taro root or colocasia, is a versatile and nutritious root vegetable gaining popularity worldwide. This starchy wonder offers a range of health benefits thanks to its impressive nutrient profile.
According to G Sushma, clinical dietician, CARE Hospitals, Banjara hills, Hyderabad, arbi has a high water content, which can help contribute to hydration during hot summer days.
“Some traditional medicine systems suggest that certain foods, including arbi, have cooling properties that can help balance body temperature and provide relief from the heat. While scientific evidence for this claim is limited, incorporating cooling foods like arbi into your diet may offer subjective relief during hot weather,” she added.
Here’s a variety of reasons why arbi deserves to be a part of your plate this summer, along with a breakdown of its nutrition content.
The nutritional profile of arbi
Arbi is a low-calorie food packed with essential nutrients. Sushma provided a breakdown of what 100 grams of raw arbi offers:
| Content | Amount |
| Calories | Approximately 112 |
| Carbohydrates | Around 26 grams (primarily starch) |
| Protein | About 1.5 grams |
| Dietary Fibre | Roughly 4 grams |
| Fat | Minimal usually less than 0.2 grams) |
| Vitamins | Vitamin C (immunity, collagen synthesis), Vitamin E (antioxidant), Vitamin B6 (metabolism, nervous system) |
| Minerals | Potassium (heart health, blood pressure), Magnesium (enzymes), Iron (oxygen transport), Zinc (immunity, wound healing) |
| Antioxidants | Flavonoids and polyphenols to combat free radicals. |
Health benefits of arbi
Arbi boasts a range of health benefits, making it a valuable addition to your diet, said Sushma:
Digestive Health: The high fibre content promotes regularity and gut health, potentially reducing the risk of digestive disorders.
Weight Management: Fibre in arbi keeps you feeling full, reducing calorie intake and aiding weight management efforts.
Heart Health: Arbi’s potassium helps regulate blood pressure, while fibre may lower cholesterol levels, contributing to a healthy heart.
Immune Support: Vitamin C in arbi strengthens the immune system by fighting free radicals and supporting white blood cell function.
Nutrient Density: Arbi provides a variety of essential vitamins, minerals, and antioxidants for optimal bodily functions.
Gut Health: Resistant starch in arbi acts as a prebiotic, nourishing gut bacteria and promoting overall well-being.
Vitamin C in arbi strengthens the immune system. (Source: Freepik)
Can diabetics consume it?
Sushma said diabetics can consume arbi in moderation, but you must consult your doctor for personalised dietary advice regarding diabetes management. Here’s how to manage it effectively:
Portion Control: Monitor portion sizes to prevent blood sugar spikes.
Cooking Methods: Opt for healthier methods like boiling, steaming, or baking instead of frying.
Balanced Meals: Pair arbi with protein and healthy fats to slow down carbohydrate absorption.
Blood Sugar Monitoring: Track blood sugar levels before and after consuming arbi to understand its impact.
Sushma said diabetics can consume arbi in moderation (Source: Getty Images/Thinkstock)
Is it beneficial for pregnant women?
Arbi offers valuable nutrients for a healthy pregnancy, said Sushma. It is rich in folate, preventing neural tube defects in the developing foetus, said Sushma.
“It helps combat iron deficiency anemia, a concern during pregnancy. It also eases constipation, a common pregnancy discomfort and regulates blood sugar levels, beneficial for pregnant women with diabetes,” she explained.
Things to keep in mind
While arbi offers numerous benefits, here are some considerations according to Sushma:
Allergies: Some individuals might be allergic to arbi or related root vegetables. Be cautious if you have known allergies.
Carbohydrate Content: Monitor portion sizes, especially if managing carbohydrate intake.
Overconsumption: Excessive intake or unhealthy cooking methods can lead to weight gain and digestive discomfort.
Preparation Methods: Opt for healthier cooking methods like boiling, steaming, or baking.
Thorough Cooking: Always cook arbi thoroughly to eliminate foodborne pathogens.
Myths & facts
Sushma debunked some myths and facts about arbi:
| Myth | Fact |
|---|---|
| Arbi is high in calories and unsuitable for weight loss | Arbi is relatively low in calories and can be part of a weight loss diet when prepared healthily. |
| Arbi is fattening | Arbi itself is not fattening. Unhealthy cooking methods can increase the calorie content. |
| Arbi is not suitable for diabetics | Diabetics can consume arbi in moderation with proper portion control and blood sugar monitoring. |
