Ratalu Benefits
Discover the health benefits of Ratalu (purple yam), a nutrient-rich root vegetable that supports digestion, boosts energy, improves immunity, and promotes healthy skin with its antioxidants and fiber content.
Written by Dr.Sonia Bhatt
Last updated on 26th May, 2025
When it comes to healthy eating, we often overlook humble roots like Ratalu (Purple Yam or Dioscorea alata). This vibrant, purple-fleshed tuber is not just delicious but packed with nutrients that can boost your overall well-being. Whether you're looking to improve digestion, strengthen immunity, or manage blood sugar levels, Ratalu might be the superfood you need.
In this article, we’ll explore the health benefits of Ratalu, how it can support your body, and some easy ways to include it in your diet.
What Is Ratalu?
Ratalu, also known as purple yam, is a starchy root vegetable commonly found in tropical regions. It has a deep purple flesh and a mildly sweet taste, making it a popular ingredient in desserts, curries, and even smoothies. Unlike regular potatoes, Ratalu is rich in antioxidants, fiber, and essential vitamins, making it a healthier alternative.
Top Health Benefits of Ratalu
Let's have a look at some of the benefits of ratalu:
1. Rich in Antioxidants
Ratalu gets its purple color from anthocyanins, powerful antioxidants that help fight free radicals in the body. These antioxidants reduce oxidative stress, lowering the risk of chronic diseases like heart disease and cancer.
2. Supports Digestive Health
High in dietary fiber, Ratalu promotes healthy digestion by preventing constipation and maintaining gut health. The fiber content also helps in regulating bowel movements and feeding good gut bacteria.
To Include Ratalu In Your Diet Consult Top Nutritionists
3. Helps Manage Blood Sugar Levels
Despite being a starchy vegetable, Ratalu has a low glycemic index (GI), meaning it releases sugar slowly into the bloodstream. This makes it a great food choice for diabetics or those looking to control blood sugar spikes.
4. Boosts Immunity
Ratalu is loaded with vitamin C, which strengthens the immune system and helps the body fight infections. Regular consumption can reduce the risk of common colds and flu.
5. Good for Heart Health
The potassium in Ratalu helps regulate blood pressure by balancing sodium levels in the body. Additionally, its fiber content helps lower bad cholesterol (LDL), reducing the risk of heart disease.
6. Promotes Healthy Skin & Hair
The vitamin A and vitamin E in Ratalu support skin health by reducing wrinkles and improving collagen production. It also strengthens hair follicles, preventing hair fall and promoting shine.
7. Aids in Weight Management
Since Ratalu is high in fiber and low in calories, it keeps you full for longer, reducing unnecessary snacking. This makes it an excellent addition to a weight-loss diet.
How to Include Ratalu in Your Diet?
Ratalu is versatile and can be used in both sweet and savory dishes. Here are some easy ways to enjoy it:
Boiled or Roasted: Simply boil or roast Ratalu with a pinch of salt and spices for a healthy snack.
Ratalu Halwa: A delicious dessert made with grated Ratalu, milk, and jaggery.
Smoothies: Blend boiled Ratalu with yogurt or milk for a nutrient-packed drink.
Curries & Soups: Add diced Ratalu to vegetable stews or lentil soups for extra nutrition.
Precautions & Who Should Avoid Ratalu?
While Ratalu is generally safe, some people should consume it in moderation:
People with kidney issues: Ratalu contains oxalates, which may contribute to kidney stones in susceptible individuals.
Those with allergies: Rarely, some people may experience allergic reactions.
Diabetics: Although it has a low GI, portion control is still important.
Always consult your doctor before making significant dietary changes, especially if you have existing health conditions.
Conclusion
Ratalu is a nutrient-dense, delicious, and easy-to-include superfood that can enhance your health in multiple ways. From boosting immunity to aiding digestion, this purple yam is a powerhouse of benefits.
If you have specific health concerns or want personalized dietary advice, consider consulting a nutritionist or doctor. You can easily book an online consultation through Apollo 24|7 to get expert guidance tailored to your needs.
Consult Top Nutritionists
To Include Ratalu In Your Diet Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Mrs. Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Mrs. Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
