“Lotus root” and its benefits and disadvantages. How to eat it to get the most nutritional value?

“Lotus root” and its benefits and disadvantages. How to eat it to get the most nutritional value?

You may be familiar with the beautiful lotus flower, but you may not be familiar with the use of lotus roots in cooking. This aquatic plant is almost entirely edible, from the flowers and seeds to the roots. Lotus roots are popular in Asian cuisine and provide a gentle crunch to stir-fries and soups.

Lotus root’s nutritional value includes a variety of vitamins and minerals, and it is a good source of carbohydrates and dietary fiber. *Lotus root is fat and cholesterol-free, and when sliced, it resembles snowflakes, making it ideal for artistic food decoration. Here are some of the benefits you can gain from experimenting with lotus root in your kitchen.

“Lotus root” and its health benefits

1. Carbohydrates

The majority of the calories in lotus root come from carbohydrates. A half-cup of cooked lotus root contains 9.6 grams of carbohydrates, with 2 grams of dietary fiber and a small amount of sugar.

The Glycemic Index (GI) of lotus root is 33 and its sugar content is 3, making it a low GI food. Lotus root has a lower GI than potatoes, so some people may prefer to use lotus root instead of potatoes as a carbohydrate source. However, it is important to understand that there is more to carbohydrate nutrition than just GI. Both lotus root and potatoes are rich in nutrients and can be part of a nutritious diet.

In fact, the other foods you consume along with your high or low GI foods can greatly change the actual sugar load of your meal. Plus, some high GI foods are a good เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย idea, especially if you need an energy boost during a workout or to refuel after a training session.

2. Fat​

Lotus root is naturally fat-free.

3. Protein

Half a cup of boiled lotus root contains 1 gram of protein.

4. Vitamins and minerals

Lotus root contains many minerals, including potassium, calcium, magnesium, iron, phosphorus, and choline. It is also high in vitamin C and folate.

5. Calories

A half cup (60 grams) of cooked lotus root provides 40 calories, of which 86% come from carbohydrates, 13% from protein, and 1% from fat.

Health benefits of lotus root

Although lotus root may not be familiar in Western cuisine, it is worth adding to your diet. The macronutrients and micronutrients in lotus root can benefit your health.

1. Support heart health

Several nutrients in lotus root are particularly beneficial for heart health. A half cup of boiled lotus root contains 218 milligrams of potassium, which is 5% to 10% of the daily requirement for most adults. Getting enough potassium through foods such as lotus root can help with high blood pressure. In addition, the folate and vitamin C in lotus root are essential for preventing heart disease.

2. Promote normal bowel movements.

Insoluble fiber softens and bulks up stool, making it easier for food to move through your digestive tract. Getting at least 20 to 30 grams of fiber a day is important to prevent constipation. A half-cup of cooked lotus root contains almost 2 grams of fiber, which contributes to your total daily fiber intake.

3. Reduce the risk of birth defects .

Lotus root contains nutrients important for a healthy pregnancy, particularly folate (vitamin B9). Women of childbearing age should be especially careful to get enough folate to help prevent dangerous birth defects, including neural tube defects, which can occur early in pregnancy.

Lotus root also contains choline, iron, and calcium. These micronutrients also support a healthy pregnancy.

Allergic symptoms

Allergic reactions to almost any food are possible, and lotus root is no exception. Although lotus root is not considered a common allergen, food allergies can strike unexpectedly at various times. Symptoms of a lotus root allergy include hives, wheezing, a swollen tongue, or dizziness. To determine whether lotus root is the cause of your symptoms, an allergist will assess what you ate and when your symptoms occurred. Skin prick tests or blood tests may also be used to make a diagnosis. See your doctor if you suspect a lotus root allergy.

Lotus root menu

Lotus root and pork bone soup

• ingredient:
  • Sliced ​​lotus root
  • Pork bones
  • Shiitake mushrooms
  • Carrots (cut into bite-sized pieces)
  • garlic
  • Coriander root
  • Peppercorns
  • salt
  • Light soy sauce
  • Plain water
• method:
  1. Pound garlic, coriander root and peppercorns until fine.
  2. Put water in a pot, add pork bones and boil until boiling, skim off foam.
  3. Add the pounded garlic, coriander root and pepper.
  4. Add lotus root, mushrooms and carrots and boil until cooked.
  5. Season with salt and soy sauce. Taste and adjust to your liking.
  6. Scoop into a bowl and sprinkle with chopped spring onions.