Got Poi? The Original Hawaiian Diet

A traditional Hawaiian food is gaining recognition far beyond the islands. Recent articles have praised poi for its role in healthy eating and weight management. While calling it a “miracle food” may be an overstatement, it is well established that poi is highly nutritious and can play a valuable role in a balanced diet.

For many people, poi is still unfamiliar. Perhaps they have tasted it once at a lūʻau and thought, “It doesn’t taste like much of anything.” But poi has been central to the diet of Native Hawaiians for centuries, and today it is enjoying a resurgence in popularity.

What Is Poi?

Ancient Hawaiians revered poi, and that respect continues today. The traditional dish is made from the corm of the taro plant — a starchy root crop that has long been a dietary staple.

The cooked taro is mashed with water to create poi, which can be eaten in place of rice, potatoes, or bread. It can also be used creatively in modern recipes as a substitute for higher-fat or processed ingredients.

“If people replace other refined carbohydrates in their diets with poi, they may find it helpful for weight management,” says Alvin Huang, an Associate Researcher at the University of Hawaiʻi at Mānoa who has studied poi extensively.

The Traditional Hawaiian Diet

Poi plays a central role in the traditional Hawaiian diet, which has been the subject of several well-known studies.

One of the principal programs was the Waiʻanae Diet Program, launched in 1989 by physician Dr. Terry Shintani. Its predecessor, the 1987 Molokaʻi Diet Study led by Dr. Noa Aluli, examined cardiovascular health improvements under a traditional Hawaiian diet.

Both programs showed promising results. Participants experienced weight loss, improved blood pressure, and better blood sugar control under medical supervision.

Results published in the American Journal of Clinical Nutrition showed that, among 20 participants, the average weight loss was 17 pounds in just three weeks, along with measurable improvements in blood pressure and blood sugar levels.

Why the Diet Worked

The traditional Hawaiian diet was high in complex carbohydrates, low in fat, and moderate in protein.

“In old Hawaiʻi, the diet was about 78–80 percent carbohydrate with approximately 12 percent protein,” noted Dr. Claire Hughes of the Hawaiʻi State Department of Health. “The key difference was that fat intake was only about 10 percent.”

Early Western explorers described Hawaiians as strong, agile, and capable of great endurance. Archaeological evidence supports the conclusion that they were generally healthy and physically active.

Poi itself is notable for combining starch with dietary fiber in a highly digestible form. Studies have also suggested that it may help support healthy cholesterol levels.

Fermentation and Nutrition

Poi is naturally fermented, and its flavor changes over time.

Fresh poi is often called “sweet poi,” while poi that has fermented for several days develops a tangier flavor known as “sour poi.”

Huang notes that fermentation may enhance digestibility by breaking down starches and increasing beneficial compounds such as lactic acid. Traditionally, this process took place in cool, clean storage areas over several days.

However, because poi is perishable, controlled production methods are recommended rather than attempting fermentation at home.

How to Store and Use Poi

If you are trying poi for the first time and it has just arrived from Hawaiʻi, proper storage is important.

Before purchasing, check with the supplier regarding shelf life. Poi with lower bacterial counts ferments more slowly and will keep longer.

• Store unopened poi in a cool, dark place for up to four days.
• If using within six days, transfer to a bowl, add a thin layer of water on top, cover, and refrigerate.
• For longer storage, freeze the entire package. Frozen poi can keep for up to six months.

When properly thawed, frozen poi retains its nutritional value and flavor. Thaw either in the refrigerator (12–24 hours) or gently in a microwave with a thin layer of water over the surface.

Some poi is ready to eat, while other varieties require mixing with water before serving. Check package instructions.

If you are new to poi, you may find the flavor subtle at first. It can be enjoyed chilled, lightly sweetened, or incorporated into recipes such as smoothies or stews, where it acts as a natural thickener.

Poi for Health and Performance

Poi is widely regarded as a gentle, easily digestible, and hypoallergenic food. Historically, it has been used in specialized diets, particularly for individuals with food sensitivities.

It is also popular among endurance athletes. Poi has a relatively low glycemic response, meaning it releases energy gradually over several hours. This can help sustain energy levels during long-distance activities.

Many Hawaiʻi-based athletes incorporate poi into their diets before training or competition for this reason.

A Food Worth Rediscovering

With its long history, cultural significance, and nutritional value, poi remains one of Hawaiʻi’s most distinctive and enduring foods.

If it is new to you, consider yourself fortunate to be discovering it now. Poi is not only part of Hawaiʻi’s past — it may also have an important place in the future of healthy eating.

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To order Terry Shintani’s Hawaii Diet book from Amazon.com, please click on the book cover below. Mahalo.