What is Poi and How is it Made?
Poi is a traditional Polynesian staple made by steaming taro (kalo) root and then pounding it with water to form a paste. The consistency can range from thick ('two-finger poi') to more liquid ('three-finger poi') depending on the amount of water added. The flavor of poi also changes with age. Fresh poi is mild and sweet, while fermented, or 'sour' poi, develops a tangy flavor due to lactic acid bacteria. Modern methods use food processors, but the traditional process involves pounding the taro on a wooden board with a stone pestle.
Digestive and Probiotic Advantages
The fermentation process of poi, which involves beneficial bacteria like Lactococcus lactis and Lactobacillus, is a major source of its health benefits. Fermented, or 'sour,' poi contains more probiotics than yogurt and significantly increases microbial diversity in the gut. The high digestibility of poi is attributed to the taro starch's small granular size, making it gentle on the stomach and a valuable food for those with gastrointestinal issues, including infants and the elderly.
Supporting a Healthy Gut
Several studies highlight poi's positive impact on gut flora. Research has shown that consuming poi can alter the gut microbiota, promoting beneficial genera such as Bifidobacterium and Bacteroides while suppressing harmful bacteria. This modulation of the gut environment can improve gut barrier function and influence metabolic pathways. The prebiotic effects, along with the probiotics, make it a powerful food for digestive wellness.
Blood Sugar Regulation
For individuals monitoring their blood sugar, poi is an excellent dietary choice. The taro root used to make poi has a low glycemic index, which means it doesn't cause rapid spikes in blood glucose levels. The fiber content in poi further slows down the absorption of carbohydrates, contributing to better blood sugar control. This makes poi a suitable carbohydrate source for people with diabetes or those following a low-glycemic diet.
Poi as a Hypoallergenic Food
One of the historical uses of poi was as a food substitute for individuals with allergies. Early 20th-century studies noted poi's value for infants allergic to cereals or cow's milk due to its low protein content. Poi is naturally gluten-free, providing a safe alternative for people with celiac disease or gluten sensitivities. This makes it a highly inclusive food that can be enjoyed by a wide range of people without causing adverse reactions.
Clinical and Traditional Use
- Infant Nutrition: Poi has a long history of use as an infant food in Hawaii, especially for those with digestive or allergic issues. Case studies show that even infants with severe food intolerances thrived on a poi-centric diet.
- Weight Management: The combination of high fiber and low-fat content in poi helps create a feeling of fullness, which can support weight management goals.
- Support for Malnourished Individuals: The easy digestibility and nutritional density of poi have made it a traditional supplement for patients suffering from wasting conditions like cancer cachexia, AIDS, and inflammatory bowel disease.
Nutrient-Rich Profile
Beyond its probiotic and hypoallergenic properties, poi is packed with essential vitamins and minerals from the taro root. It is particularly rich in manganese, which plays a role in bone health, metabolism, and antioxidant defenses. It is also a good source of potassium for heart health, magnesium, and certain B vitamins.
Nutritional Comparison: Poi vs. Other Starches
| Nutrient | Poi (1 cup) | Rice (White, Cooked, 1 cup) | Potato (Boiled, 1 cup) |
|---|---|---|---|
| Calories | ~269 kcal | ~205 kcal | ~136 kcal |
| Carbohydrates | ~65g | ~45g | ~31g |
| Dietary Fiber | ~1g | ~0.6g | ~3g |
| Protein | ~0.9g | ~4.3g | ~2.5g |
| Fat | ~0.3g | ~0.4g | ~0.2g |
| Potassium | ~439mg | ~55mg | ~743mg |
| Manganese | ~0.89mg | ~1.1mg | ~0.45mg |
Note: Nutritional values can vary based on preparation and taro variety.
Antioxidant and Anti-inflammatory Properties
Taro contains phytochemicals, such as anthocyanins, that have antioxidant and anti-inflammatory effects. These compounds help neutralize free radicals and protect the body's cells from damage, which is linked to a lower risk of chronic diseases. Some early studies have even explored poi's potential role in cancer prevention, particularly colorectal cancer, due to these protective properties. The combination of fiber, pH influences, and phytochemicals provides a significant chemoprotective effect.
Conclusion
From a dietary staple that sustained ancient Polynesians to a modern-day superfood, the health benefits of poi are numerous and well-documented. Its easy digestibility, hypoallergenic nature, and potent probiotic properties make it an excellent food for improving gut health and managing various digestive conditions. Furthermore, poi's low glycemic index aids in blood sugar control, while its rich profile of vitamins, minerals, and antioxidants supports overall wellness. Whether eaten fresh or fermented, poi is a nutritious and versatile food with a long-standing history of promoting good health.
Recommended Further Reading
For more in-depth information on the nutritional science behind poi and its medicinal uses, you can explore the research article published in the Nutrition in Clinical Care journal: The Medicinal Uses of Poi.
