“Here are My Top Picks for Super Tasty Low Glycemic Index Carbs”
Here are my top picks for low glycemic index carbs that are full of great nutrition and really tasty. I feel that carbs are super important and new research shows we can eat lots of Whole-Foods Plant-Based carbs and even prevent diabetes while eating these carbs.
Two of my favorite carbs along with a bit of potato… with salad… plus butter beans and red onions
Number One Spot – Taro Root or Yautia Root
Most people have heard about Taro Root in Hawaii as a terrible tasting paste but that is not a true depiction of what Taro Root is like.
Taste – Actually, Taro Root is super tasty… I eat Taro Root all the time. Taro Root creamier than potatoes and has a much lower glycemic index. Taro is creamy, nutty, full of flavor, and works well in any dish just like other carbs.
Glycemic Index – Taro Root has a glycemic index of 20 – WOW! SUPER LOW! Making it great for sustained energy. There are white, yellow, and lilac taro roots and they all taste great and taste the same… just slightly different colors.
Taro Root contains lots of vitamins A, C, B, and E vitamins as well as lots of trace minerals such as copper, magnesium, calcium, iron, selenium, manganese, zinc, potassium, and beta-carotene and cryptoxanthin which are great antioxidants helping to protect you from disease and slow the aging process… and a good amount of protein too! In fact, Taro Root is more nutritious than potatoes and it’s gluten-free. Taro Root is a cholesterol free and low in sodium too, contains B vitamins important for boosting up your immune system… and it’s a good low-fat food.
Taro leaves can be cooked and eaten too, and they contain more than 160% of your daily requirement of Vitamin A. And the leaves and the roots contain polyphenols that are powerful antioxidants that protect from heart disease, strokes, and cancer.
Taro Root is very high in Vitamin E thus helping to protect you from cancer and heart disease. And Taro Root has a good amount of potassium helping to lower blood pressure and help with fluid regulation. Plus Taro Root is a good source of magnesium that’s important for muscle, bone, and nerve health… and works to lower blood pressure and blood sugar too.
Taro Root contains over 17 different amino acids that are important for maintaining good health, and it also contains life-giving Omega 3 and 6 oils which are important for cardiovascular health, cancer prevention, and for preventing disease in general.
Taro Root because of its low glycemic index is a great food for athletes… with long-lasting energy without spikes in glucose.
Finding – You can find Taro Root at any good Asian Market. I have seen them at most Asian Markets. And I see them all the time in NY, San Francisco, and other places in China Town. They can also be found at Latin Markets.
Using – Use them just like potatoes, I have baked them, used them in soups, stews, and all kinds of dishes just like potatoes.
Number Two Spot – Malanga Root or Yarrow Root
Malanga root or sometimes called Yarrow Root is a large root veggie that’s similar to a potato but much larger and it’s very creamy when cooked. Most malanga is white inside with slight purple specks throughout the flesh. And
Taste – Malanga Root is very tasty with a nutty flavor, and malanga can be used just like potato… but it’s even healthier than potatoes… and like potato Malanga must be cooked.
Glycemic Index – Malanga Root also has a low glycemic index of 50 which is still considered low, anything under 55 is considered low. Malanga breaks down into sugars slowly making it great for diabetics.
Malanga is low in fat, one cup only contains 1 gram of fat and it’s totally unsaturated fat which is healthy. A full cup of malanga contains 48 grams of good carbs which is important for those who are working out, for runners, or anyone who has a physically demanding job and needs carbs to keep them moving. Plus when times are hard and calories are needed malanga will sustain a person until things are better.
A full cup of malanga contains 9 grams of fiber. Fiber is important for creating a good environment for the production of good bacteria in our gut (Probiotic Bacteria) and thus boosting up our immune system preventing disease. In fact, malanga contains 3 times more fiber than potatoes.
Finding – Malanga Root can be found at just about any good Asian Market or Latin Market. Sometimes they call them Giant Taro Root, but they are Malanga. If you open them up and they have those little flecks of purple inside they are Malanga.
Using – Use Malanga just like potatoes. I make casseroles with them, I love them just boiled. I make all kinds of dishes with Malanga Root, I use them in soups, stews, with beans, all kinds of things… let your imagination run free.
Number Three Spot – Chinese Wild Yam or Name’
Chinese Wild Yam or Cinnamon Vine grows in the US, Caribbean, Central America, South America, and Asia, and other countries in moist loamy soils that produce a very large tuber that is very nutritious and has many health benefits, and have a slightly nutty flavor and light texture and can be used just like potatoes but with many more health benefits. These yams grow super large… wonderful.
Sometimes called “Name” (pronounced Nam-A), these tubers can grow up to 3 feet long and weigh up to 5 lbs or more. These tubers are used for food and are full of vitamin C, DHEA, trace minerals, glutamine, mucilage, fiber, protein, and enzymes such as amylase.
Taste – Chinese Wild Yam is very light and creamy tasting and my wife’s favorite.
Glycemic Index – Chinese Wild Yam has a glycemic index of 40 which is low. Chinese Wild Yam can lower blood sugar levels and thus help those suffering from diabetes.
Chinese Wild Yams are full of DHEA which is a natural steroid that the body produces and works wonders for lowering bad cholesterol or LDL levels, triglycerides, and increases HDL or good cholesterol… and helps with obesity and slows the aging process.
Plus Chinese Wild Yams are full of powerful antioxidants that help the body boost the immune system and fight off cardiovascular disease, strokes, and even cancer.
And studies show that Chinese Wild Yam or Cinnamon Vine Tuber can lower blood pressure. And in more studies, this great tasting yam worked well for preventing and healing liver and kidney disease… that’s why in Traditional Chinese Medicine wild yam is well known for healing liver and kidney YIN or life energy.
Chinese Wild Yam can help with the symptoms of menopause, and also works well for calming the GI tract, ending cramps, soothing way abdominal pain in cases of IBS, diverticulosis, and other GI challenges.
Chinese Wild Yam or Cinnamon Vine Tuber can help with inflammation thus helping with muscle pain, arthritis, and other inflammatory conditions.
Finding – Chinese Wild Yam or Name’ can be found at just about any good Asian Market or Latin Market. I have found these in Chicago, All over the Caribbean, in NY, San Francisco, LA, all the big cities have great Asian and Latin Markets that carry Chinese Wild Yam or Name’.
Using – Use Chinese Wild Yam just like potatoes, I have even used them to make Fries in my Air Fryer… Wonderful! I also use them in soups, stews, in casseroles, in all kinds of dishes… super tasty.
Remember – Buy Organic – And Stay Healthy!
Enjoy These Wonderful Low Glycemic Index Carbs!
Dr. Paul Haider – Master Herbalist
Feel Free to Share – This information is meant to get you started so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.
Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 30 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him anytime.
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