Panangkilangu Palm Tubers- It’s Benefits!

Yummy! Who likes panangkilangu? Are they your favourite? If it is, I really have good news for you!

Palmyra sprout ( panangkilangu in Tamil, thegalu in Telugu ) is an underground sprout of the Palmyra palm. They are cultivated in the states of Tamilnadu, Telangana, Andhra Pradesh, Bihar. The palm tree is fondl called Karpaga virutcham which means keep giving.

Yeah, The legendary palm tree is the reason behind palm sugar, pathaneer ( also called sweet toddy, a natural delicious beverage to beat the summer). The leaves are used to make the roof of the house and a fibre broom, making fibre ropes and delicious things like long (palm fruit) and panangkilangu!

Cassava Yucca Rhizomes Vegatable Food Pattern

Panangkilangu is one of the oldest fibre-rich foods found in Southern India.  They can be eaten by the roasting or boiling with a pinch of salt and can be eaten raw too. The fibre content in the snack reduces hunger and prevents overeating.

People who have brought up in villages are very fond of panangkilangu. Their season is mainly from January to March.

These sprouts have also hidden fantastic nutritional properties to make you surprised!

Let’s dive straight then!

1. Rich In Fibre

Panangkilangu is a loaded source of fibre content. It is probably best known for its ability to prevent or relieve constipation by normalizing the bowel movements.

Fibre is a type of carbohydrates which your body can’t digest or absorb which helps to lower blood cholesterol. And lowers glucose levels by keeping you full for a long time and preventing overeating.
the study suggests that increasing your dietary fibre intake reduces the risk of developing cardiovascular disease and even cancers.



2. Rich In Iron

They are rich in iron, which is a mineral vital to the proper function of hemoglobin and the protein needed to transport oxygen to the blood. Iron promote healthy pregnancy, increase energy and better atheletic performance.

  • Boil Palmyra Tuber with turmeric in water.
  • Let them dry under sunlight.
  • Grind them and mix them with palm jaggery.
  • Eating this powder regularly prevents iron deficiency anaemia in common females.

3. Rich in Calcium

This contains a significant amount of calcium which is very essential for muscle contraction, building strong bones and teeth. This prevents age-related bone disorders such as osteoporosis, osteoarthritis etc.


4. Rich in Magnesium

Panangkilangu contains magnesium which is used to maintain cardiovascular health. It also helps to regulate blood pressure and the production of cholesterol.


5. Low In Glycemic Index

The glycemic index is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels. Foods with a low glycemic index get digested slowly inside the body, absorbed and metabolised.

It causes a lower and slower rise in blood glucose according to the adjusted insulin response. This is a very suitable food for blood glucose. Millets are also the best choice to reduce blood sugar!

Are you having elders at home who find it hard to eat them? No worries, boil the sprouts in water. Find the recipe below!


6. High Protein Content


Palmyra sprouts are a good source of protein. Everybody would know that protein is an important component of every cell in the body.  Your body uses proteins to build and repair tissues. You also use proteins to make enzymes, hormones and other body chemicals.

Unlike fat and carbohydrates, the body doesn’t store proteins and there is no reservoir for proteins. So, eating this protein rich food helps you to keep your protein levels good. Check out my previous content if you are interested in ragi cookies!

How To Include Them In Your Diet?

Boiled Palmyra Sprouts

  • Take out the outer dry skin attached to panangkilangu.
  • Get the root part attached to the thick part of panangkilangu. Then further cut into finger-length pieces.
  • Wash it well and transfer to a small pressure cooker.
  • Pressure cook for 6 to 10 whistles in a medium flame.


Having kids at home? Try out these delicious panangkilangu vadai at home!

Ingredients needed:

  • Boiled 6 sprouts
  • Bengal gram ( kadalaiparuppu) -1/4 cup (soak them for half an hour in water)
  • Soaked red gram (thuvaramparuppu) -1/4 cup
  • 2 green chillies
  • Garlic – 5 pieces
  • 1/2 tsp fennel seeds ( sombu)
  • One big size onion – chopped into small pieces.
  • Curry leaves- few
  • Salt to taste


  • Take 6 boiled palm sprouts. Choose them young and tender so that they won’t be so fibrous.
  • Remove fibre.
  • Grind them well using a blender.Remove the fibres you can see. Transfer it to a bowl.
  • Add the Bengal gram and red gram in another bowl. Put the 2 chillies in the bowl. Add 5 pieces of garlic with it along with the fennel seeds. Grind them with water.
  • Transfer it to the same bowl containing the panangkilangu. At the chopped pieces of onion and curry leaves. Add salt to taste.
  • Mix them well.
  • Pour required oil in tawa. Let it to heat.
  • Roll them into small rounded pieces. Put them in the tawa. Flip them both side.
  • Serve the delicious panangkilangu vadas with chutneys!


Word Of Caution

Adverse Effects

Sudden increase in fiber consumption can lead to digestive discomfort. Because palm are high in fiber, it’s an awesome concept to growth your consumption step by step, giving your digestive system adequate time to alter.

In the long run, there are numerous advantages of consuming more fiber. Take it gradual to keep away from potential gas, bloating, constipation, or diarrhea which could occur.

Allergic Reactions

Palm tuber isn’t always known as a common allergic reaction cause, however, food allergic reactions can sometimes occur and then rise with sudden ingredients.


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