Delicious and cheap tuber, diabetics need to know this when eating to stabilize blood sugar

Can diabetics eat taro?

Taro is a very nutritious vegetable. Taro is also in the same food group as potatoes, bread, rice because it contains abundant starch and includes some essential nutrients. Taro is rich in fiber, vitamins, potassium, mange, phosphorus, amino acids, ...

Fiber makes up the majority of taro, helping to prevent cardiovascular diseases and support the improvement of the digestive system. In addition, taro also contains high levels of vitamin E - an essential substance for the body's antioxidant defenses. Therefore, taro helps prevent cardiovascular diseases and cancer effectively.

For people with normal health, taro can also help improve health, increase resistance and anti-aging through antioxidants.

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However, for diabetics , taro is not recommended, because the glycemic index of raw taro is GI = 58 (medium group). When cooked, this index will increase. Therefore, after eating, the amount of glucose in taro is absorbed quickly and can cause the patient's blood sugar to increase sharply.

However, this does not mean that diabetics need to abstain from eating taro completely. Basically, the patient's body still needs to be provided with a moderate amount of starch to ensure energy and nutrition for metabolic activities. Therefore, patients can still eat taro but need to control the dosage and food eaten with it.

How much taro is enough for diabetics?

The daily diet of diabetics needs to control the appropriate amount of starch, the total amount of starch should not exceed 130g. Meanwhile, 100g of taro will provide 19.8g of starch for the body, so you can combine taro with other dishes to diversify your meals while still ensuring stable blood sugar levels.

To be safe, you should divide it into many meals to avoid the amount of starch in taro being provided too much at once, causing a sudden increase in blood sugar.

In addition, you should not eat taro except for meals, and should not eat it too often. Ideally, you should only add taro to the menu 2-3 times/week.

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The best way to eat taro for diabetics

Eat with sources of protein and healthy fats.

Taro (which is rich in carbohydrates) should be eaten with foods rich in protein (skinless chicken, fish, beans, nuts) and healthy fats (olive oil, avocado, walnuts). This helps to meet daily nutritional needs while slowing down the carbohydrate process, supporting optimal blood sugar control.

Limit eating with oil

Not only for taro but for any dish on the diabetic menu, boiling and steaming will be the healthy cooking methods that should be prioritized.

Limit sugar and salt

Diabetics should not eat too salty or too sweet, to avoid the risk of worsening and dangerous complications. On the other hand, you should also prioritize cooking taro soup with vegetables such as coriander, water spinach, and water spinach to enhance the flavor.

Measure blood sugar regularly

In addition to carefully calculating the amount consumed, patients also need to closely monitor the body's reaction to taro by regularly measuring blood sugar at home.

Source: https://giadinh.suckhoedoisong.vn/loai-cu-thom-ngon-re-tien-ban-day-cho-viet-nguoi-benh-tieu-duong-can-biet-dieu-nay-de-on-dinh-duong-huet-17224101511105332.htm