Taro Vs Potato: Benefits For Diabetes, Weight Management & Heart Health

Taro “yams” are one of those foods that take me straight back to childhood. My mum grew them in our garden — they have big, beautiful, heart-shaped leaves and remind me of the Elephant Ear plant. And I remember being genuinely stunned the first time I learned we could eat the roots of that plant. Imagine growing something that gorgeous… and then discovering that you could actually eat the roots!

 

Image of taro plants from Canva

In our house, taro was simple: we boiled it and ate it as a snack. But as I got older, I started noticing that it is popuplar in other cultures too. Taro is turned into everything — thickened soups, dumplings, noodles, baked goods, even fermented staples (like poi in Hawaii). 

Taro is a traditional staple across Africa and the tropics — and it has some nutritional qualities that matter a lot right now. Diabetes, obesity (weight struggles), and heart disease are hitting many African families hard. So in this post, I want to show you how taro can fit into a smarter plate — and how it compares to the potato you already know and love.

 

Image of taro yams taken from Canva

 

For Diabetes, Weight, and Heart Health—Preparation Matters as Much as the Foods

Both taro and potatoes can be part of a healthy diet. Potatoes even score well on some carbohydrate-quality measures (especially when eaten with the skin and prepared well). 

But the metabolic impact (blood sugar response, fullness, cholesterol, blood pressure support) depends on:

• portion size

• what you eat with it (protein/fat/fibre)

• cooking method (boiled vs mashed vs fried)

• cooling/reheating (resistant starch can increase)

That last point matters because resistant starch acts more like fibre, and research shows it can help improve insulin sensitivity and related markers in certain groups.

 

Taro for Diabetes Support

Taro tends to land in the “medium GI” zone with one study estimating taro corm’s glycemic index at about 63 (medium GI).

That doesn’t make it “diabetic medicine.” It just means taro may raise blood sugar more gently than very high-GI choices, depending on the person and the meal.

Taro brings more fibre to the party which  slows digestion, supports gut health, and helps reduce blood sugar spikes when you’re eating carbs. USDA data lists taro (raw) with about 4.1g fibre per 100g.

 

Science reviews on Taro highlight its fibre and resistant starch potential — especially when processing methods encourage resistant starch formation. Evidence also suggests that  increasing dietary fibre intake can improve glycaemic control and support weight outcomes in people with type 2 diabetes.

 

How to Eat Taro if You’re Watching Blood Sugar

Carb + fibre + protein/fat = calmer blood sugar.

So instead of eating taro alone, do:

• boiled taro + peanut butter (yes!) + a sprinkle of salt/chilli

• taro + eggs + sautéed greens

• taro in a soup with beans or fish

• taro mash with olive oil + sauteed cabbage salad

Many African diets already pair starch with fats: groundnuts, sesame, avocado, palm nut… our ancestors understood balance without using the word “glycemic.”

Potato for diabetes support: it's not the villain—just often served like one

Potatoes get blamed because many popular forms are:

• mashed

• instant

• fries

• oversized portions with little fibre

Research notes that preparation methods change potato GI (mashed and boiled can be higher than some other methods). 

But potatoes also bring nutrients (like potassium), and they can fit into a diabetes-friendly plate when you:

• keep portions reasonable

• eat them with skin when possible

• pair with protein and vegetables

• limit deep frying

Weight Management: Which One Keeps You Full Longer?

When weight is the goal, most people focus on calories. But fullness (satiety) is what keeps you consistent.

The American Heart Association notes that fibre:

• helps you feel full

• can support weight management

• supports blood sugar and cholesterol

Since taro is naturally fibre-containing and can contribute resistant starch under certain conditions, it can be a solid choice for “stay-full” meals. If your default is “potatoes every time,” try:

• half taro / half potato in stews

• taro thickener for soups (instead of flour/cream)

The goal isn’t to fear potatoes. It’s to stop letting one food carry the whole meal.

Heart health: potassium + fibre = the combo you want

Heart health is a big umbrella—blood pressure, cholesterol, circulation and inflammation. And again, what you have on your plate matters most.

 

1) Potassium supports blood pressure regulation

The American Heart Association (AHA) explains that increasing potassium intake (from foods) can help support blood pressure management for many people, and recommends aiming for 3,500–5,000 mg/day from diet for those targeting blood pressure improvements—but warns potassium can be harmful for people with kidney disease or certain medications.

Both taro and potatoes contain potassium (potatoes are notably potassium-rich; for example, baked potato with skin provides substantial potassium per 100g).

 

2) Fibre helps cholesterol management

Soluble fibre can reduce LDL (“bad”) cholesterol by reducing absorption in the bloodstream.

And the AHA also emphasizes fibre’s role in supporting cholesterol and blood sugar.

So if heart health is your focus, your winning move is:

• taro/potato plus beans/lentils/vegetables

• less frying

• more home cooking

• more fibre overall

Taro's Anti-Cancer Potential

Researchers  have found that taro contains polyphenols, which hold the potential to reduce cancer risk. Taro corms are rich in bioactive molecules effective against cancer cells and related risk factors like carcinogens.

Studies suggest these compounds can inhibit the growth of harmful cells.  Including taro in your meals may help protect against certain types of cancers and is another reason why it’s beneficial for your overall well-being.

 

 Comparative Table Taro Vs Potato

 

This table provides a detailed comparison of taro and potato, focusing on key aspects such as dietary fiber, food energy, glycemic index, and more.

A Safety Note About Taro

If you’ve ever heard someone say taro “itches,” that’s because taro (like other aroids) contains calcium oxalate crystals that can irritate the mouth/throat and even the skin in some cases.

Research shows that cooking with heat can reduce their irritative potential. So you must cook taro thoroughly and avoid tasting it raw. If you have kidney disease or a history of kidney stones, talk to a clinician/dietitian about oxalates and potassium, because your situation may need extra caution.

 

Conclusions

Choosing taro root over potatoes can benefit people with diabetes. Taro's higher fiber content helps regulate blood sugar levels more effectively. It also offers advantages for heart health due to its rich nutrient profile.

Including taro into your diet can help with weight management and overall digestive health.  Let me know in the comments, what are your favourite ways to cook taro?

References:

https://www.mdpi.com/2072-6643/15/15/3337

https://www.sciencedirect.com/science/article/abs/pii/S0308814614010851 

https://www.nal.usda.gov/sites/default/files/page-files/Total_Dietary_Fiber.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC10831888/

https://pmc.ncbi.nlm.nih.gov/articles/PMC2584181/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11640078/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11099360/

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192/