10 Benefits of Palmyra Sprouts (Panam Kizhangu) for Diabetes

A healthy body is achieved with changes that are brought into your daily lifestyle. This is a more effective and better practice for those who have diabetes.

In a diabetic lifestyle, consuming food items that help keep the sugar levels under control is necessary. To know what foods are best for health, one must be introduced and informed about healthy choices.

Today, we will clarify some questions and doubts about a similar food item. We will talk about – the Palmyra Sprouts.

You will get to know:

  • What are Palmyra sprouts?
  • Are they good for diabetics?
  • What are their benefits for health?


So, without any further delay, let us delve into it!

What are Palmyra Sprouts (Panam Kizhangu)?


Palmyra sprouts are not one of the most common vegetables that one includes in their food basket. Well, maybe you don’t either. But after knowing their endless benefits on health, you would not be able to resist.

The Palmyra sprout or palm sprout is a tuber-like vegetable used in various Indian and South Asian cuisines. It is derived from the Palmyra Palm plant.

The Palmyra palm I scientifically called – Borassus flabellifer. This is a tuber that is later on harvested and collected when it sprouts.

This underground tuberous plant is more common in the Southern parts of India. It is grown and harvested in the South Indian states.

In Tamil, the Palmyra Sprouts or Palmyra tubers as called – Panam Kizhangu or Panai Kizhangu.

They are dark or yellowish and dark to the touch. They are chewy and stem-like. These tubers are usually boiled before cooking or even dried and used as a snack.

This tuber is one of the oldest and most traditional vegetables on the land. Their numerous health benefits and advantages make them an amazing health supplement too.

Moving on, let us find out if these sprouts are good for the diabetic body as well. We will tell you what the many advantages of adding Palmyra sprouts to your diet.

Can Diabetics Eat Palmyra Sprouts?

Can Diabetics eat Palmyra Sprouts

Even though tubers are said to be very starchy, but the Palmyra tubers are a different case. They are safe and often even recommended for diabetics. Let us see how.

Tubers and roots are among the starchiest parts of a vegetable. For example, even potatoes, yams, etc., are stems and contain a lot of carbohydrates. But the carbohydrates in Palmyra sprouts are rather healthy.

A good proportion of the carbs in Palmyra sprouts consist of dietary fiber. They are lesser in sugars.

In addition to that, the amount of fiber required in the body is usually higher in diabetics than in non-diabetic individuals.

Besides, palm sprouts or tubers are also filled with other minerals and vitamins.  They can assist in keeping the diabetic body away from alarming symptoms.

The fiber presence in Palmyra sprouts helps to keep the stomach full. It aids proper digestion and provides satiety. This keeps away other unnecessary cravings and overeating.

All in all, the low carb and the higher fiber amount in the Palmyra sprouts make them a reason to be added to one’s diabetic health. It is a good addition as it will provide many benefits. And they do not even cause any harmful blood sugar level spikes.

Further in this article, we will talk about 10 benefits of Palmyra sprouts for diabetes.

What is the Glycemic Index of Palmyra Sprouts or Panam Kizhangu?

What is the Glycemic Index of Palmyra Sprouts or Panam Kizhangu

When talking about foods that are safe for diabetics, one has to take into consideration the Glycemic Index compulsorily.

The Glycemic Index of food is measured on a scale of 1 to 100 that represents its carbohydrates’ effects on one’s blood sugar levels.

The Glycemic Index of foods re divided into three categories. They are as follows:

Sl. No. Glycemic Index categoriesGlycemic Index ranges
1.Low Glycemic Index (safe for diabetics) 0 to 55
2.Medium Glycemic Index (safe if taken in controlled quantities)55  to 69
3.High Glycemic Index (unsafe for diabetics)From 70 and above

With the help of the above table, you can make out what foods are safe and which are to be avoided in a diabetic lifestyle.

When it comes to the Palmyra sprouts, the Glycemic index of this tuberous vegetable is only 57.

That means that it is almost a Low Glycemic Index food. Therefore, eating Palmyra Sprouts will lead to no harmful changes or high blood sugar level fluctuations.

Although this veggie falls under a medium Glycemic range, that is, ranging from 55 to 69, you should be careful. Therefore it is recommended to have it in regulated quantities.

Make sure you eat Palmyra sprouts in medium servings. Don’t know what the correct serving is? Worry not; we will help you out!

What are the right serving size and the right way to eat Palmyra Sprouts?

Considering your diabetic conditions, it is best to take care of your food choice and your food portions.

It is recommended and safe to have one medium serving of this vegetable every once in a while. This medium-sized serving refers to a 125 grams portion of this root.

It will have the following amounts:

  • Calories: 70
  • Carbohydrates: 16 g
  • Sugar: 10 g
  • Fibers: 1 g
  • Protein: 1 g
  • Fat: 0 g

Hence, the nutritional portions are also safe. Moreover, this one medium serving of palm sprouts will contribute to no fats in the body.

One small serving of palm sprouts is around 90 grams of it. It will have approximately 49 calories.

It is best to boil this vegetable before cooking. It helps to soften the tuber, making it easy to cook and eat.

You can also eat it directly or after drying, as a dried chewy snack.

In addition to all this, always remember to cook the food efficiently. Cooking methods and ingredients also determine the overall nutrition as well as the Glycemic Index of foods.

It is best to cook Palmyra Sprouts in less fatty and oily products. Make sure to add healthy green and leafy vegetables to a Palm sprout curry or cuisine.

Pairing it with other healthy, low-carb, and low-calorie ingredients helps maintain a safe Glycemic Index of the overall meal.

An efficient method of cooking makes the finished dish overall nutritional and safe for one’s health.

Diabetic patients need to consider and follow the tips and abide by the restrictions. This is exactly how you can reap all food benefits, especially of something as healthy as Palmyra sprouts.

Let us now look at the various nutrients it has, making it such a beneficial vegetable for health.

Nutritional information of Palmyra Sprouts

Sl. No.Nutrients available in 2 oz.Amount available

–         Dietary fiber

–         Sugar

6 g

–         4 g

–         0 g


–         Saturated fats

–         Polyunsaturated fats

–         Monounsaturated fats

1 g

–         0 g

–         0 g

–         0 g

4.Proteins6 g
5.Sodium10 mg
6.Calcium2% of DV
7.Iron4% of DV
8.Vitamin A2% of DV
9.Vitamin C10% of DV
10.Cholesterol0 g

Now let us move over the next section, to find out the benefits of eating Palmyra Sprouts. What good do they do to diabetics?

10 Benefits of Palmyra sprouts or Panam Kizhangu for Diabetes:

All along, we have been speaking well about these Palmyra tubers. Let us discover in detail its hows and whys.

Let us now discuss ten health benefits that are said to manifest and help one’s health upon the consumption of Palmyra sprouts.

  1. The amount of protein in these tubers is very high. It regulates growth as well as the proper functioning of all body systems. It is the building block of the body’s bones, muscles, etc., and also keeps it strong and provides the repair.
  2. The fiber-rich food has numerous health benefits. It is best for diabetic patients.

The digestive process is caused to slow down, and the carbohydrates are digested slowly.

This keeps the body’s blood glucose levels under control.

  1. Fiber is also good for the better functioning of the digestive system. It helps to prevent constipation, indigestion, intestinal issues, etc.

A good functioning stomach helps to keep other problems away.

  1. Fiber also fulfills the appetite. This is very helpful because it can reduce the consumption of other high-carb or high-fat foods as snacks.

It keeps the stomach satisfied.

Therefore, it is good to prevent weight gain.

  1. The palm sprouts are plant-based foods. Hence, they have low-fat and no cholesterol. This is very beneficial to diabetic health as it keeps the heart free from risks.
  2. Apart from being absent from a higher quantity of fats, it is also good for health in other ways. The presence of Omega-3 keeps the risk of developing cardiovascular diseases away. It is also good for preventing obesity.
  3. Consuming this can also benefit the insulin response in diabetics by increasing it. This is advantageous to control diabetes.
  4. Iron in these tubers keeps the blood circulation healthy. It maintains the hemoglobin levels properly and increases oxygen flow in the body. It also prevents anemia.
  5. It also contains calcium that keeps the bones and muscles strong and functiona Bone-related problems such as – osteoporosis, arthritis, etc., are kept away. It is also beneficial for the teeth.
  6. Magnesium in this also assists in heart-health. It is helpful in regulating blood pressure and keeping cholesterol levels in check.


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Dr Sharon Baisil MD

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