In our next installment of the African Heritage Diet, today’s focus is on Tubers. I know I’ve shared my deep love for beans, however tubers are becoming a close second with their powerful abilities to help sustain families. I’m even considering growing them this year! We shall see… let’s take a deep dive into these under-rated underdogs!
What are Tubers?
According to the U.S. Forest Service Tubers are underground plant organs that store important nutrients. Wild tubers and fleshy fruits were among the most important food sources for food gatherers prior to agricultural production and are still important to hunter-gather tribes in existence today. Many have considered the potato to be one of the top five plants that have changed the world.
Two other tubers have been included in the important plants that have changed the world. Manioc (cassava root) and sweet potato are two such plants. Both plant species originated in the new world and have been widely cultivated for their important storage roots. Manioc is a staple food for over 500 million people. Sweet potatoes are often confused with yams. True yams belong to a different genus, Dioscorea, and are grown primarily in Africa.
According to CGIR research program for bananas, roots, and tubers Root and tuber crops, by virtue of being underground and, especially for sweet potato with its low growing habit, are less susceptible to strong wind and heavy rain. As a result, immediately after a typhoon they can supply food for people to eat and to sell, which contributes to the food security and resilience of the household.
Sweetpotato and cassava have long been considered “climate proof” because they can withstand heat and drought, while some varieties can also tolerate high levels of soil salinity.
Why are Tubers important to our Diet?
According to the International Journal of Food Science Tubers add variety to the diet in addition to offering numerous desirable nutritional and health benefits such as:
- antioxidative
- hypoglycemic
- hypocholesterolemic
- antimicrobial
- immunomodulatory activities.
According to Healthline article 11 Health and Nutrition Benefits of Yams, yams are associated with a number of other health benefits, including:
- Improved digestive health. Studies indicate that the in yams may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut
- Weight loss. One animal study found that yam extract reduced food intake, suggesting that these tubers may help reduce appetite and improve weight loss. The fiber in yams may promote as well.
- Antimicrobial effects. Though the exact mechanism is unknown, several studies observe that yam extract may protect against certain drug-resistant bacteria.
- Improved cholesterol levels. In one study, women who ate 18 ounces (390 grams) of yams per day for 30 days experienced a 6% decrease in blood cholesterol levels.
Though yams’ rich nutritional content appears to provide numerous benefits, more human research is needed to study these effects in detail.
Common Tuber Examples
A great reference article to learn more about incorporating more about Tubers in your diet was written by Stephanie Booth; Root Vegetable Health Benefits. She provides the below advice:
Sweet potatoes. A medium-sized sweet potato has only 103 calories and packs 1,100 micrograms of vitamin A. One sweet potato is enough to meet your daily requirement of vitamin A. They’re also loaded with:
- Vitamin B6
- Vitamin C
- Potassium
- Fiber
Potatoes. Potatoes are one of the most popular root vegetables. A medium-sized baked potato has only 164 calories but provides you with 952 milligrams of potassium. That’s twice the amount of potassium found in a banana. Potatoes are also good sources of vitamins C and B6.
Ideas for a Tuber Meal
I started a series called “Let’s Eat” I post on Friday. Grain bowls are one of my favorite meals. It’s so easy to incorporate all the right items! If you want to get these posts in your inbox sign up here!
Here are some ideas to incorporate Tubers into a healthy grain bowl!
| Grains (choose whole grains) 🌾 | red lentils, brown rice, quinoa, barley, fonio |
| Protein | chicken, salmon, beans, shrimp, tofu, nuts, egg, flaxseed, tuna |
| Healthy fat | goat cheese, avocado, oils |
| Vegetables (can be raw or cooked) | roasted squash, Corn, arugala, spinach, kale, broccoli, peas, orange or red peppers |
| Herbs | cilantro, spices, basil, mint, parsley, chives |
This post has made me hungry!! Happy Eating!
In peace,
J
Want More Content?
The 7 Whispers Book is now available for purchase! Be prepared to make this book messy! Seventeen months into my personal wellness journey, a lightbulb hit. The 7 dimensions of health model, is an ongoing journey, not a destination. So, I chose to create the journal I wish I had. Elevating your health helps everyone in your life. This journal is filled with “quick read” nuggets and easy to follow templates that will help you swag and sway between each health dimension attuned to personal harmony
