Indonesia is rich in biodiversity, including various types of tubers that are very useful for humans. Tubers are parts of plants that experience swelling and are used as a place for food reserves for plants. Food reserves stored in tubers can be in the form of carbohydrates (starch), proteins, and minerals.¹

Apart from being a food source, tubers are also rich in benefits for body health. Unfortunately, currently very few people consume tubers and more towards other food sources such as rice and fruits that can be processed with an attractive appearance. In fact, tubers can also be processed to look attractive, delicious, and nutritious.

 

Types of tubers

Tubers can be classified into several types based on the swollen part of the plant:^1,2

1. Root tubers: This type of tuber is formed from roots that are used as food reserve storage by plants. This type of tuber cannot grow new shoots if the growth point is at the bud or base of the stem, such as in carrots. Other examples of this type of tuber are sweet potatoes, cassava, and turnips.

2. Stem tubers: This type is formed from modified stems that grow and develop in the soil. This type of tuber can be used as a new parent plant because it can grow new shoots and roots. Examples are ginger, turmeric, and taro.

3. Layer tubers: This type of tuber is formed from a pile of leaves that are pressed together and experience swelling at the base of the stem. This type of tuber only exists in monocotyledonous plants. Examples of this type are garlic, shallots, and onions.

4. Air tubers: This type of tuber is formed from a shortened stem, can store starch, and is above the surface of the soil. This tuber can be used as a parent plant because it can grow new shoots. Examples of this type of tuber are gembili and uwi.

 

Nutritional Content and Benefits of Tubers

Different types of tubers have different nutritional content, but are generally rich in carbohydrates, fiber, vitamins, and minerals. Some examples of tubers and their health benefits:^1,2

1. Potato (Solanum tuberosum): This type of tuber is considered a world food power because almost the entire world uses potatoes as a primary food source. Potatoes contain vitamin C, vitamin B6, calcium, phosphorus, magnesium, and potassium, which are beneficial for skin, bone, and muscle health as well as for immunity.

2. Cassava (Manihot esculenta): Cassava in Indonesia can be used as traditional dishes, such as combro and tape. The carbohydrate content of cassava can be used as flour known as tapioca flour. In addition to carbohydrates, cassava also has various mineral contents, such as calcium, phosphorus, potassium, and iron.

3. Sweet potato (Ipomoea batatas): This type of tuber has various flesh color variants, such as yellow, white, and purple. In Indonesia, the Cilembu variety is the one that is widely cultivated. Sweet potatoes have various contents, such as vitamin A, vitamin B, antioxidants. In addition, the low sugar content in sweet potatoes can be used as an alternative to rice for diabetics.

4. Taro (Colocasia esculenta): Taro is a type of tuber that has a shape similar to a sweet potato. This tuber has various types of content that can be beneficial to humans, including vitamin C, vitamin B6, vitamin E, folate, and choline.

5. Onion (Allium ): Shallots, garlic and onions are tubers that contain various ingredients, such as antioxidants and fiber. The thiosulfinate and allicin content in red onions can prevent the formation of blood clots in blood vessels so that blood vessel blockages are reduced and blood pressure is controlled.

6. Carrots (Daucus carota): This type of root tuber has a very high vitamin A content. Regular consumption of carrots can prevent macular degeneration, night blindness, and dry eye syndrome.

7. Gadung tubers (Dioscorea hispida): This type of tuber can be used as a substitute for rice because it has a high protein and carbohydrate content. In addition, the content of iron, phosphorus, potassium, vitamin B1, and vitamin E are also found in gadung tubers. However, gadung tubers also contain cyanide which is toxic to humans so that gadung tubers need to be soaked in a salt solution, lime solution or ash solution before being consumed.

 

How to Process Healthy and Delicious Tubers

Here are several ways to process tubers into healthy and delicious food:^3,4

1. Baked: Cassava and sweet potatoes can be baked and then skinned and combined with other foods such as omelets.

2. Boiled: Sweet potatoes and yams that have had their cyanide removed can be boiled and mashed and combined with other dishes such as sandwiches or salads.

3. Stir-fried/cooked: Pureed onions can be used as a seasoning in stir-fried dishes or cooked with potatoes, carrots, and other vegetables.

 

By understanding the various types of tubers, their nutritional content, and how to process them, we can better appreciate and utilize this local food wealth.

 

References:

1. Larastining Retno Wulandari. 10 Jenis Umbi-umbian yang Jadi Sumber Karbohidrat Sehat. Hello Sehat. Last reviewed on November 29, 2022. Available at: https://hellosehat.com/nutrisi/fakta-gizi/umbi-umbian/

2. Magang Alam Lindungi Hutan. Jadi Sumber Pangan Dunia, Inilah 10 Macam Umbi-umbian Beserta Kandungannya. Lindungi Hutan. Last reviewed on April 5, 2023. Available at: https://lindungihutan.com/blog/jenis-umbi-umbian-dan-manfaatnya/

3. Nurul Faradila. 4 Umbi-umbian dan Cara Olahnya, Perkuat Daya Tahan Tubuh Kunci Gizi Lengkap Keluarga Sehat. Grid Health. Last reviewed on February 9, 2024. Available at: https://health.grid.id/read/354011528/4-umbi-umbian-dan-cara-olahnya-perkuat-daya-tahan-tubuh-kunci-gizi-lengkap-keluarga-sehat?page=all#google_vignette

4. Fadhli Rizal Makarim. Ini 6 Jenis Umbi-umbian dan Manfaatnya untuk Kesehatan. Halodoc. Last reviewed on August 10, 2022. Available at: https://www.halodoc.com/artikel/ini-6-jenis-umbi-umbian-dan-manfaatnya-untuk-kesehatan?srsltid=AfmBOop7lKYRWxHcjgPszxWu84UiCo07jk5XY5qdgK335StCZz0fm7j2