Taro Chips Nutrition Facts, Health Benefits and Concerns

What Are Taro Chips?

Taro chips are chips made from taro root, an edible root vegetable native to tropical Southeast Asia. Taro is packed with nutrients like vitamin A, vitamin C, potassium, and fiber. The root has a starchy, nutty flavor similar to potatoes.

To make taro chips, the root is sliced thinly, seasoned, and fried or baked until crispy. They provide a crunchy, savory snack that’s become popular as a nutritious alternative to potato chips.

Nutritional Profile

A 1-ounce (28g) serving of taro chips contains:

• Calories: 150
• Fat: 9g
• Carbs: 16g
• Fiber: 2g
• Protein: 2g

Taro chips are high in vitamins and minerals like:

• Vitamin A: 25% DV
• Vitamin C: 15% DV
• Potassium: 10% DV
• Phosphorus: 10% DV

They’re gluten-free and made from whole taro root containing all parts of the vegetable.

Taro Chips vs. Potato Chips

Compared to regular potato chips, taro chips are typically:

• Lower in calories
• Higher in fiber
• Higher in vitamins and minerals
• Lower on the glycemic index

However, keep in mind preparation methods impact the nutrition too. Fried chips absorb more oil, hiking calories and fat compared to baked versions.

Benefits of Taro Chips

Here are some of the top benefits of choosing taro chips over traditional potato chips:

Lower Glycemic Index

The glycemic index (GI) measures how quickly foods raise blood sugar. Taro has a GI of 53 while potatoes are around 80. Taro chips have less impact on blood sugar than potato chips.

More Fiber

Taro chips contain 2-3x more fiber than potato chips. The fiber aids digestion, keeps you full, and promotes heart and gut health.

Vitamin Powerhouse

Taro is loaded with immunity-boosting vitamins A and C. Just one serving provides 25% and 15% of the daily values.

Higher Antioxidants

With purple taro varieties, chips deliver anthocyanins and other antioxidants that combat inflammation and cell damage.

Mineral Boost

Taro chips provide minerals like iron, magnesium, zinc, phosphorus, and copper important for energy, bone strength, immunity, and nerve transmission.

Gluten-Free

Unlike many chip brands, taro chips are naturally gluten-free. This makes them a safe snack for anyone with celiac disease or gluten sensitivity.

Potassium for Blood Pressure

With 10% DV of potassium per serving, taro chips may help lower blood pressure by offsetting sodium effects.

Choosing the Healthiest Taro Chips

To maximize the nutritional benefits, here are some tips for choosing the healthiest taro chips:

Check the Ingredients

Select taro chips with just taro, oil, and seasonings. Avoid chips with preservatives, MSG, corn syrup, and excessive sodium.

Aim for Baked

Baked taro chips absorb less oil during cooking. They’re lower in fat and calories than fried versions.

Look for Purple Taro

The purple taro varieties contain higher levels of antioxidants compared to white taro root.

Buy Organic When Possible

Organic taro is grown without pesticides or synthetic fertilizers that can lead to buildup of toxins.

Avoid Added Sugars

Many flavored taro chips add sugar to seasonings. Go for sea salt, black pepper, or spice blends without extra sugars.

Watch the Sodium

To limit sodium intake, stick to taro chips with under 150mg sodium per serving.

Get Unsweetened

Some taro chips get dusted in sugar after baking. Unsweetened varieties are a healthier choice.

Baking Your Own Taro Chips

For maximum nutrition and flavor control, you can also make homemade baked taro chips. Here’s a simple recipe to try:

Ingredients

• 1 pound taro root, peeled and sliced thin
• 1 tbsp olive oil or avocado oil
• 1⁄2 tsp sea salt
• 1⁄2 tsp garlic powder

Instructions

1. Preheat oven to 350°F and line a baking sheet with parchment.
2. In a bowl, toss taro slices with oil until fully coated.
3. Spread in a single layer on the baking sheet and sprinkle with salt and garlic powder.
4. Bake 20-25 minutes, flipping halfway, until crispy and lightly browned.

Flavor your homemade taro chips with spices like chili powder, paprika, onion powder, or cumin. Bake them plain and add sea salt or dipping sauces afterward.

Are Taro Chips Healthy?

Taro chips can be a nutritious snack option when made properly. Here are some factors that determine how healthy taro chips are:

Preparation Methods

Baked taro chips are healthier than fried since they absorb less oil. Air fryers give a crunch without excess calories from frying.

Added Ingredients

Check labels for unnecessary additives like sugars, preservatives, and artificial flavors that make chips less healthy.

Portion Sizes

Overeating any snack food packs extra calories and fat. Stick to reasonable serving sizes around 1 ounce.

Accompaniments

Skip dipping taro chips in fatty, sugary sauces. Opt for Greek yogurt dips, guacamole, or nut butters instead.

Frequency of Eating

Taro chips should be an occasional snack, not something eaten daily. Rotate with fruits, veggies, and other whole foods.

Overall, taro chips made simply with whole taro and baked can be a nutrient-dense, gluten-free substitute for regular potato chips when eaten in moderation.

Health Risks and Concerns

While taro chips have nutritional advantages over potato chips, there are some health considerations to keep in mind:

High Oxalate Content

Taro contains oxalic acid that can cause kidney stones and gout in sensitive individuals. Consult your doctor if you have a history of oxalate-related conditions.

Allergy Potential

Some people are allergic to taro and experience reactions like itching, hives, swelling, or anaphylaxis after eating it. Discontinue use if any allergy symptoms develop.

Fried Varieties

Chips fried in oils high in inflammatory omega-6 fats undermine potential benefits. Stick to baked or air fried.

Acrylamide Formation

High-heat cooking like frying or baking can produce acrylamides shown to be carcinogenic in studies. Eat a variety of cooked and raw foods.

Blood Sugar Spikes

Large portion sizes of taro chips could spike blood sugar. Balance intake by pairing with protein foods and non-starchy veggies.

Talk to your doctor before adding taro chips to your diet if you have kidney issues, autoimmune disorders, diabetes, or take blood thinners. Otherwise, taro chips are safe to enjoy in moderation as part of a balanced diet.

Tasty and Nutritious Taro Chip Recipes

Experiment with these delicious recipes using nutrient-packed taro chips:

Taro Avocado Toast

Top whole grain toast with mashed avocado, taro chips, sunflower seeds, and chili pepper flakes for crunchy texture and spice.

Taro Chip Nachos

Layer baked taro chips with black beans, salsa, guacamole, cheese, and Greek yogurt for a nacho bar.

Taro Chip Taco Salad

Fill a taco salad bowl with lettuce, taro chips, seasoned ground turkey, pico de gallo, cheese, and salsa dressing.

BBQ Taro Chip Pork Chops

Bread pork chops with crushed taro chips, egg, and seasonings then bake and top with BBQ sauce.

Taro Veggie Stir Fry

Saute vegetables like broccoli, bell peppers, and snap peas then serve over crushed taro chips instead of rice.

The Bottom Line

Taro chips emerge as a tasty, gluten-free snack alternative to regular potato chips. Choosing baked taro chips made from purple taro root maximizes nutrition from vitamins, minerals, and antioxidants.

Keep portion sizes reasonable, avoid frying, and pair with nutritious foods like veggies and lean proteins. Then taro chips can be an occasional, gut-healthy indulgence as part of a balanced diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.