Xanthosoma brasiliense/Tannier Spinach/Tahitian taro is also known as Tahitian spinach. It is a species of flowering in the Arum family. It is native to tropical South America and West Indies. Tahitian taro is one of several leaf vegetables which are used to make calalu or also known as callaloo. Tahitian taro was domesticated in the Amazon and it is now grown throughout tropical regions of the world.
The leaves and stems of Tahitian taro are cooked and eaten as vegetables. They are cooked to remove the calcium oxalate crystals which are present in the leaves of aroids. The corms of Tahitian taro are not used for food because they are small and underdeveloped. This is a non – woody forb that grows about 0.6 – 2 tall. Tahitian taro has minerals, like selenium, manganese, copper, zinc, sodium, potassium, phosphorus, magnesium, iron, and calcium.
| Tahitian Taro Quick Facts | |
|---|---|
| Name: | Tahitian Taro |
| Scientific Name: | Xanthosoma brasiliense |
| Origin | Tropical South America and the West Indies |
| Calories | 60 Kcal./cup |
| Major nutrients | Vitamin C (57.89%) Iron (26.75%) Vitamin B2 (20.85%) Calcium (20.40%) Potassium (18.17%) |
Xanthosoma brasiliense commonly known as Tahitian taro, Tahitian spinach is a species of flowering plant in the Araceae (Arum family). The plant is native to tropical South America and the West Indies. A few of the most popular common names of the plant are Tahitian spinach, tannier spinach, belembe, Tahitian taro, catalog, Celery stem Taro, Elephant Ear and Kalalu. It is one of several leaf vegetables used to make callaloo, and it may be called calalu in Puerto Rico. This plant was domesticated in the Amazon and it is now grown throughout tropical regions of the world. The leaves and stems are cooked and eaten as vegetables. It is cooked to remove calcium oxalate crystals, which are present in the leaves of aroids. Unlike some other tannia (Xanthosoma spp.), the corms are not used for food because they are small and underdeveloped.
Plant Description
Tahitian Taro is a non-woody forb that grows about 2 to 6 feet (0.6-2m) tall. The plant is found growing in River valleys and normally succeeds in full sun or light shade in loamy and clay soils, but dislikes sands. It also requires high levels of organic matter in the soil. Stem is always hypogeous, rhizomatous, and cylindrical, up to 6 cm in diameter, moderately covered by brown fibers, producing occasional globose-turbinate cormels.
Leaves
Tahitian Taro plant consists of about 3-4 leaves per plant. Petioles are 45-95 cm long, green, sometimes tinged with purplish at base, never conspicuously waxy, sheathed up to 1/3 of its length, sheath convolute with purplish margins. Leaf-blade is 19-33.5 long and 21-39 cm wide, sub-hastate to hastate in young leaves, hastate to sub-pedate in adult plants, glossy green adaxially, clearer and matte abaxially. Primary lateral veins are 4-7 per side, arising at an angle of 40-45°, concolorous with the blade at both sides, apex acuminate. Basal ribs denuded for 2.5-6 cm, basal lobes strongly extrorse, obtuse to round at apex.
Inflorescence
The inflorescence is 1-2 per axil. The peduncle is 20-25 cm long and 0.5 cm wide; spathe is 18-19 cm long, tube 5 cm long and 2.5 cm wide, green outside, white inside, lamina 13-14 x 3 cm long, white on both sides. The spadix is 14-16 cm long, fertile male portion white 10 x 1-1.5 cm, acute at apex, sterile male portion 3.5 x 1.1 cm, white, weakly dimorphic, female portion 2-3 cm long and 1 cm wide, pale yellow.
Nutritional value of Tahitian Taro, cooked, without salt
Calories 60 K cal. Calories from Fat 8.37 K cal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 118.45 g | N/D |
| Energy | 60 Kcal | N/D |
| Energy | 252 kJ | N/D |
| Protein | 5.7 g | 11.40% |
| Total Fat (lipid) | 0.93 g | 2.66% |
| Ash | 2.53 g | N/D |
| Carbohydrate | 9.38 g | 7.22% |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 204 mg | 20.40% |
| Iron, Fe | 2.14 mg | 26.75% |
| Magnesium, Mg | 70 mg | 16.67% |
| Phosphorus, P | 92 mg | 13.14% |
| Potassium, K | 854 mg | 18.17% |
| Sodium, Na | 74 mg | 4.93% |
| Zinc, Zn | 0.14 mg | 1.27% |
| Copper, Cu | 0.104 mg | 11.56% |
| Manganese, Mn | 0.23 mg | 10.00% |
| Selenium, Se | 1.1 µg | 2.00% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.06 mg | 5.00% |
| Vitamin B2 (Riboflavin) | 0.271 mg | 20.85% |
| Vitamin B3 (Niacin) | 0.658 mg | 4.11% |
| Vitamin B5 (Pantothenic acid) | 0.173 mg | 3.46% |
| Vitamin B6 (Pyridoxine) | 0.16 mg | 12.31% |
| Vitamin B9 (Folate) | 10 µg | 2.50% |
| Folate, food | 10 µg | N/D |
| Folate, DEF | 10 µg | N/D |
| Vitamin C (Ascorbic acid) | 52.1 mg | 57.89% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 121 µg | 17.29% |
| Vitamin A, IU | 2417 IU | N/D |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.19 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.164 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.026 g | N/D |
| Fatty acids, total monounsaturated | 0.075 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.075 g | N/D |
| Fatty acids, total polyunsaturated | 0.386 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.269 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.116 g | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits
1. Rich in Fiber and Other Important Nutrients
One cup (132 grams) of cooked taro has 187 calories — mostly from carbs — and fewer than one gram each of protein and fat (1).
It also contains the following:
- Fiber: 6.7 grams
- Manganese: 30% of the daily value (DV)
- Vitamin B6: 22% of the DV
- Vitamin E: 19% of the DV
- Potassium: 18% of the DV
- Copper: 13% of the DV
- Vitamin C: 11% of the DV
- Phosphorus: 10% of the DV
- Magnesium: 10% of the DV
Thus, taro root has good amounts of various nutrients that people often don’t get enough of, such as fiber, potassium, magnesium and vitamins C and E (2Trusted Source).
Taro root is a good source of fiber and many vitamins and minerals that the standard American diet frequently lacks.
2. May Help Control Blood Sugar
Although taro root is a starchy vegetable, it contains two types of carbohydrates that are beneficial for blood sugar management: fiber and resistant starch.
Fiber 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 (3Trusted Source).
Studies have found that high-fiber diets — containing up to 42 grams per day — can reduce blood sugar levels by roughly 10 mg/dl in people with type 2 insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes (4Trusted Source).
Taro also contains a special type of starch, known as resistant starch, that humans cannot digest and thus does not raise blood sugar levels. Roughly 12% of the starch in cooked taro root is resistant starch, making it one of the better sources of this nutrient (5Trusted Source).
This combination of resistant starch and fiber makes taro root a good carb option — especially for people with insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes (6Trusted Source, 7Trusted Source).
Taro root contains fiber and resistant starch, which both slow digestion and reduce blood sugar spikes after meals.
3. May Reduce Your Risk of Heart Disease
The fiber and resistant starch in taro root may also help reduce your risk of heart disease.
Substantial research has found that people who eat more fiber tend to have lower rates of heart disease (8Trusted Source).
One study found that for every additional 10 grams of fiber consumed per day, the risk of dying from heart disease decreased by 17% (9Trusted Source).
This is believed to be due in part to fiber’s cholesterol-lowering effects, but research is ongoing (10Trusted Source).
Taro root contains more than 6 grams of fiber per cup (132 grams) — more than twice the amount found in a comparable 138-gram serving of potatoes — making it an excellent source of fiber (1, 11).
Taro root also provides resistant starch, which lowers cholesterol and has been linked to a reduced risk of heart disease (7Trusted Source, 12Trusted Source).
Taro root is high in fiber and resistant starch, which help lower cholesterol and reduce your risk of heart disease.
4. May Offer Anticancer Properties
Taro root contains plant-based compounds called polyphenols that have various health benefits, including the potential to reduce cancer risk.
The main polyphenol found in taro root is quercetin, which also exists in large amounts in onions, apples and tea (13Trusted Source, 14Trusted Source).
Test-tube and animal studies have found that quercetin can trigger cancer cell death and slow the growth of several types of cancers (15Trusted Source).
It’s also a powerful antioxidant that protects your body from excessive free radical damage that has been linked to cancer (16Trusted Source).
One test-tube study found that taro extract was able to stop the spread of some types of breast and prostate cancer cells, but no human research has been conducted (17Trusted Source).
While early studies are promising, more research is needed to better understand the anticancer properties of taro.
Taro root contains polyphenols and antioxidants that may combat cancer growth and protect your body from oxidative stress. Yet, more research in this area is needed.
5. May Help You Lose Weight
Taro root is a good source of fiber, containing 6.7 grams per cup (132 grams) (1).
Research has found that people who eat more fiber tend to have lower body weight and less body fat (18).
This may be because fiber slows stomach emptying, which keeps you fuller longer and reduces the number of calories you eat throughout the day. Over time, this may lead to weight loss (19Trusted Source).
The resistant starch in taro root may have similar effects.
One study found that men who took a supplement containing 24 grams of resistant starch before meals consumed roughly 6% fewer calories and had lower insulin levels after the meal, compared to the control group (20Trusted Source).
Animal studies have also shown that rats fed diets high in resistant starch had less total body fat and belly fat. It’s hypothesized that this is partially due to resistant starch increasing fat-burning in your body, but further research is needed (21Trusted Source).
Due to its high fiber and resistant starch content, taro root may increase feelings of fullness, reduce overall calorie intake and increase fat burning, potentially leading to weight loss and reduced body fat.
6. Good for Your Gut
Since taro root contains plenty of fiber and resistant starch, it may be beneficial to gut health.
Your body does not digest or absorb fiber and resistant starch, so they remain in your intestines. When they reach your colon, they become food for the microbes in your gut and promote the growth of good bacteria (22Trusted Source).
When your gut bacteria ferment these fibers, they create short-chain fatty acids that nourish the cells that line your intestines and keep them healthy and strong (23Trusted Source).
One study in pigs found that diets rich in resistant starch improved colon health by boosting short-chain fatty acid production and decreasing damage to colon cells (24Trusted Source).
Interestingly, human studies have found that people with inflammatory intestinal disorders, such as ulcerative colitis, tend to have lower levels of short-chain fatty acids in their guts (25Trusted Source).
Some research suggests that consuming fiber and resistant starch can boost these levels and help protect against inflammatory bowel disease and colon cancer (26Trusted Source).
The fiber and resistant starch in taro root are fermented by gut bacteria to form short-chain fatty acids, which may protect against colon cancer and inflammatory bowel disease.
7. Versatile and Easy to Add to Your Diet
Taro root has a starchy texture and mild, slightly sweet taste, similar to sweet potato. It can be used in both sweet and savory dishes.
Some popular ways to enjoy it include:
- Taro chips: Thinly slice taro and bake or fry into chips.
- Hawaiian poi: Steam and mash taro into a purple-hued puree.
- Taro tea: Blend taro or use taro powder in boba tea for a beautiful purple drink.
- Taro buns: Bake sweetened taro paste inside buttery pastry dough for dessert.
- Taro cakes: Mix cooked taro with seasonings and pan fry until crispy.
- In soups and stews: Cut taro into chunks and use in brothy dishes.
It’s important to note that taro root should only be eaten cooked.
Raw taro contains proteases and oxalates that can cause a stinging or burning sensation in your mouth. Cooking deactivates these compounds (27, 28).
Taro root has a smooth, starchy texture and mildly sweet taste. It can be cooked and enjoyed in both sweet and savory dishes. You should not eat raw taro root as it contains compounds that may cause a stinging or burning sensation in your mouth.
Culinary Uses of Tahitian Taro
- Leaves and stems can be consumed after cooking.
- The tender young leaves have a mild flavor and are preferred by some people to the older leaves.
- The leaves make excellent spinach so long as they are not overcooked, and are widely seen as a very superior type of spinach.
- The leaves wilt quite rapidly after harvesting and so should either be consumed immediately or stored in a cool place wrapped in banana leaves or something similar in order to keep them fresh.
- Corms can be consumed after being cooked.
- The corms are quite small and not very starchy, so they are not often used as a food.
- Dice and sauté stems and serve as a side dish or in soups.
- These greens are mild in flavor and are excellent additions to stir-fries, stuffing, soups and stews.
Rodman’s Tahitian Luau Empanadas
Ingredients
- 1 pound Tahitian taro leaves, cleaned, stemmed and chopped
- 1 cup roasted kabocha squash pulp
- 2 cups brown rice, cooked and cooled
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tablespoon organic canola oil
- 2 cups water
- 1 teaspoon salt
- freshly ground pepper, to taste
Directions
- Warm oil in a large pot over medium heat and add onions, garlic and salt.
- Cover, turn heat to medium-low and sweat onions until translucent, about 5 minutes.
- Add Tahitian taro leaves and water and cook until tender, about 10 minutes.
- Cool to room temperature.
- In a bowl, combine pumpkin, brown rice and 1 cup taro leaf mixture.
- Stir to combine and season to taste.
- Place one tablespoon of mixture on a corner of the won ton wrapper, leaving a 1/2-inch border.
- With your finger, wet two sides of the wrapper’s edge with water.
- Fold wrapper over mixture and press edges so they seal.
- Bake or fry until golden brown.
How to Use Taro Root
Taro root should never be consumed raw. The vegetable contains a bitter-tasting compound called calcium oxalate. This can cause an itchy mouth and throat if consumed raw but is safe to eat when cooked.
Choose a taro root based on what you want to use it for. Larger varieties have a stronger flavor while smaller roots add more moisture. A ready-to-eat root is firm, unblemished, and feels heavy for its size.
To prepare taro root, use a knife to remove it’s thick peel under running water. This helps to avoid the stickiness from its starch content. Wear gloves to protect your hands against irritation caused by the uncooked calcium oxalate.
Taro root is very versatile. You can boil, roast, stir-fry, braise, fry, or bake it to prepare it for a variety of recipes. Taro root leaves can also be cooked and used like spinach to add even more vitamins and antioxidants to your meal.
Here are some great ways to add this superfood starch to your diet:
- Make taro root fries
- Grate it to boost the nutrition of pancakes or crepes
- Add taro root powder to milk for a sweet tea
- Thinly slice the root and bake your own taro chips
- Try poi, a traditional Hawaiian version of mashed potatoes that’s sweet and sticky
- Use taro flour to create purple baked goods
- Serve it roasted with meats like pork ribs to soak up the excess fat
Precautions
- All parts of the plant contain calcium oxalate crystals. This substance is toxic fresh and, if eaten, makes the mouth; tongue and throat feel as if hundreds of small needles are digging in to them.
- People with a tendency to rheumatism, pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">arthritis, gout, kidney stones and hyper-acidity should take especial caution if including this plant in their diet.
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