{"data":{"name":"East Indian arrowroot, boiled","slug":"east-indian-arrowroot-boiled","scientific_name":"Tacca leontopetaloides","alternate_names":["Yabyaban","nilaga"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Boiled East Indian arrowroot (starchy root) \u2014 a carb-based food that\u2019s usually eaten as a soft, starchy side or dessert-like ingredient.","common_uses_philippines":["Ginataang bilo-bilo","Sago\u2019t gulaman","Turon","Arroz caldo","Champorado"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":88,"protein_g":3.1,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":18.5,"fiber_g":1.5,"sugars_g":0,"sodium_mg":31,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":20,"calcium_mg":14,"cholesterol_mg":0,"iron_mg":1.3,"monounsaturated_fat_g":0,"phosphorus_mg":57,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":2,"total_ash_g":1,"unsaturated_fat_g":0.09,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.7,"vitamin_c_mg":3,"water_g":77.2},"serving_suggestions":[],"health_notes":{"summary":"For energy, it provides 18.5 g carbohydrates per 100 g, which can help fuel your daily meals and activities. It also has 1.5 g dietary fiber to support smoother digestion. It\u2019s low in fat (0.2 g) and has no sugar listed, which makes it a lighter option compared with many sweet snacks. Sodium is low (31 mg). Main thing to watch: because it\u2019s starchy, portion size matters for blood sugar control\u2014especially if you\u2019re also having rice, noodles, or bread in the same meal.","healthier_tips":["Use it as your main carb for the meal, not in addition to another big carb (rice\/noodles\/bread) to keep your plate balanced.","Pair with lean ulam (fish, chicken, tofu) and lots of non-starchy vegetables (e.g., pechay, kangkong, carrots) for better fullness.","If you\u2019re having it as a snack, keep the portion small and add protein or healthy fat (e.g., egg, yogurt, nuts) to help you stay satisfied.","Choose simple preparation (boiled) and avoid adding too much sugar or syrup.","For a typical day: aim for 3 full meals plus 1\u20132 snacks; arrowroot can fit best in a meal or a planned snack portion."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/east-indian-arrowroot-boiled?agent=true"}}}