Kamote, Cassava or Kamoteng Kahoy, Gabi and Ube are all examples of staple root crops that are cheap and healthy rice alternatives for Filipino families on a budget. Here are 5 reasons why you should try adding root crops to your diet:

1. Root crops are good sources of dietary fiber. Root crops contain dietary fibers such as cellulose, hemicellulose and lignins which attract water into the gut and help prevent constipation. They also serve as “cholesterol binders” so we could excrete them and help lower blood cholesterol levels. Dietary fiber is also a prebiotic or food for our good bacteria that provides us with Vitamin K as a byproduct. They also help our good bacteria to reproduce and protect us against harmful bacteria.

2. They have low glycemic index which is suitable for Diabetics. Due to the high fiber content of root crops, its breakdown is slower as compared to white rice. Thus, it releases sugars into the bloodstream at a slower rate that is why it has a lower glycemic index. These kinds of food are suitable for Diabetics who want to have a stable glucose level for a longer period especially while on Insulin therapy.

3. They are good sources of potassium for cardiovascular health. Among the root crops, Taro or Gabi is a good source of potassium. High dietary potassium intake helps improve the control of hypertension together with a low sodium diet. Other good sources of potassium include fruits such as bananas and vegetables.

4. They provide Vitamins A, B and C. Cassava, sweet potato, potato and ube are good sources of Vitamin C which plays a role in immune function and maintaining skin integrity. Yellow varieties of sweet potato contain beta carotene which is a precursor of Vitamin A that has a role in eye health and immune function. Taro leaves which are used in Laing contain beta carotene, iron and folic acid which are nutrients that help prevent anemia.

5. They are cheap and versatile ingredients. Root crops are generally cheap and locally available. They are versatile ingredients that can be served boiled, stewed or fried or made into kakanin. A good dish to try is Ginataang Bilo - Bilo where you could incorporate a variety of root crops in a one pot dish.

In summary, root crops are cheap and healthy ingredients that are good sources of dietary fiber, potassium and Vitamins A, B and C. They can also be healthy rice alternatives for Diabetics or healthy snack options for healthy individuals. Having a balanced and varied diet will help you achieve your daily nutrient needs even on a budget. So what are you waiting for? Try some boiled kamote, kamote fries or Ginataang Bilo-Bilo on your next meal!

/AET

References:
Chavez, L.L., de Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.

Sica, D. A., Struthers, A. D., Cushman, W. C., Wood, M., Banas Jr, J. S., & Epstein, M. (2002). Importance of potassium in cardiovascular disease. The Journal of Clinical Hypertension, 4(3), 198-206.