Introduction
In Indo-Asian cuisine, nutrition experts have always been familiar with the idea of advocating lotus roots for cooking. They consider it a healthier substitute for starchy carbohydrate-filled vegetables and high glycemic index (GI) vegetables. The aquatic plant lotus is almost completely edible, from flowers to seeds to roots. Further, lotus root has played a popular role in traditional elements and cuisines and is used very often in Asian cuisines.
What Are the Ways of Using Lotus Roots in Cooking?
The lotus root offers a gentle crunch in texture, making it suitable for both stir-fried dishes and soups. The lotus root is abundant in several essential micronutrients, vitamins, and minerals. It is also a healthy and rich source of carbohydrates and fiber. The added benefit is that these roots are free of both fat and cholesterol. When sliced, the lotus root can give a beautiful snowflake-like presentation, with which culinary dishes can have a near-perfect artful garnish touch. These roots can be used in versatile ways, and experimenting with them in the kitchen can lead to significant benefits.
What Is the Nutrition Content of Lotus Roots?
The lotus root is a rich source of various nutrients, including vitamin C, fiber, and vitamin B6. According to the USDA (United States Department of Agriculture), a half cup (2.12 ounces) serving of cooked lotus roots provides the following nutrition:
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Fiber: 0.07 ounces.
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Sugars: 0.01 ounces.
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Protein: 0.034 ounces.
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Vitamin C: 0.0006 ounces (16.4 milligrams).
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Fat: 0.0015 ounces.
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Sodium: 0.00095 ounces (27 milligrams).
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Carbohydrates: 0.34 ounces.
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Total Energy: 40 kilocalories.
The majority of calories in lotus root are yielded mostly from carbohydrates. There are nearly 0.34 ounces of carbs in a half-cup serving of cooked lotus roots, with 0.07 ounces of fiber and very minimal sugar content. The GI of lotus root is 33, which is low. As lotus root has a lower GI in comparison to starchy potatoes, many people and culinary chefs substitute the lotus root in place of potatoes in their diet (as a main carb source in meals). However, it is important to note that there is much more to carbohydrate nutrition than just a low GI. When comparing lotus roots and potatoes, both of them contain an abundance of nutrients. Instead, other high-GI foods and vegetables can be easily substituted with lotus roots if one is following a low-GI diet. However, a low GI diet is not recommended for all individuals because those who require more endurance, stamina, and training potential may prefer a higher GI diet.
What Are the Health Benefits of Lotus Roots?
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Cardioprotective: There are approximately 0.0077 ounces of potassium in 2.12 ounces of boiled lotus root (constituting around 5 to 10 percent of the daily requirement for most adults). Getting enough potassium through foods like lotus roots helps regulate blood pressure levels. Additionally, the folate and vitamin C in lotus roots boost immunity and are cardioprotective, aiding in heart health and reducing the potential risk of cardiovascular disease. However, more research is needed to establish the existing nutrition research.
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Aids in Digestion: The insoluble fiber of lotus root can soften the stool while increasing bulk. This property of the roots not only makes it easier to pass food through the digestive tract but also promotes healthy gut bacteria. Consuming around 0.7 to 1 ounce (20 to 30 grams) of fiber per day is essential to prevent constipation issues. A half-cup serving of cooked lotus root yields approximately 0.07 ounces of essential fiber, contributing to the daily recommended value of healthy dietary fiber.
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Reduces the Risk of Birth Defects: Lotus root contains essential nutrients for maintaining a healthy pregnancy, mainly folate or vitamin B9. Pregnant individuals and those expecting to conceive must have sufficient folate to prevent congenital disabilities and neural tube defects that can occur early in pregnancy. However, it is essential to consult a registered dietitian or nutritionist before including lotus roots in one’s diet, as some susceptible individuals may have allergies to them.
What Is the Promising Future Research Regarding Lotus Root?
While there is some preliminary evidence that suggests lotus root powder could alleviate the symptoms of rhinitis or nasal allergy-like symptoms, these facts need to be established. Preliminary studies in mice models are currently promising, and more research using human models is needed to confirm the benefits. A study in mice also shows that the lotus root exhibits almost immediate anti-inflammatory effects after consumption, possibly reducing redness, inflammation, and hair loss in response to allergens.
Is It Possible to Have Allergies to Lotus Root?
Allergies to almost any food are possible and vary from individual to individual. Hence, the lotus root is no exception. Although lotus root is not considered a common allergen, food allergies are possible in some individuals, although they have been rarely reported in medical research so far. Symptoms of a lotus root allergy include allergic reactions such as hives, wheezing, tongue swelling, and dizziness. If someone is possibly experiencing a lotus root allergy after consumption, immediately contact a healthcare provider or allergist.
How Are Lotus Roots Stored and Used?
Lotus root is easily available year-round at most grocery stores. When choosing fresh lotus roots, make sure they are firm with smooth skin and free from blemishes. After purchasing them, keep lotus roots in the refrigerator until ready to use. Before cutting the lotus roots, one must wash hands thoroughly and then rinse the outer skin of the roots under running water. The outer skin can be removed, and the root can be chopped into cubes or thin slices. Some people prefer to rinse the sliced lotus roots in vinegar or lemon juice before cooking. This is true from a culinary perspective because it prevents browning or oxidation of the roots. Even after cooking, the roots can be kept in the refrigerator and consumed within a few days.
Lotus root is mainly used in a variety of dishes, especially popular in Japanese cuisine. Two common cooking methods for these roots are stir-frying and steaming. They can be sliced or cubed and added to daily soups, or even candied or deep-fried. However, steaming is a healthier option than frying to avail the maximum health benefits.
Conclusion
Apart from being an ideal low carbohydrate and low glycemic index food, lotus root offers several essential minerals, including potassium, calcium, magnesium, iron, phosphorus, and choline, all of which are responsible for body metabolism. Moreover, the roots are specifically rich in vitamin C and folate, beneficial to systemic immunity.
