Lotus Root is a low-calorie root vegetable that provides only 85 calories per root (9-1/2" long). It is a popular ingredient in Asian cuisine, known for its crunchy texture and delicate flavor.

This root vegetable is a great source of nutrition. It is rich in vitamin C, fiber, potassium, and other essential minerals that support overall health.

In this article, we'll explore how lotus root can be used as a low-calorie option, its nutritional benefits, and how to incorporate it into your diet. We'll also discuss how to select and store lotus root, preparation tips, and share delicious recipes you can try at home.

Lotus Root as a Low-Calorie Option

If you're looking for a low-calorie option to add to your diet, lotus root is a great choice. As mentioned earlier, one root provides only 85 calories, making it a great addition to weight loss diets. Additionally, lotus root is low in fat and sugar but high in fiber, which can help you feel fuller for longer and prevent overeating.

Lotus Root Boosts Nutrition

Lotus root is a nutrient-dense vegetable that can provide a wide range of health benefits. It is a rich source of vitamin C, which supports immune function and skin health. Moreover, lotus root contains other essential minerals like potassium, magnesium, and iron that support muscle function, heart health, and blood pressure regulation.

Lotus Root Supports Digestive System

Lotus root is a great source of dietary fiber, which is essential for maintaining optimal digestive function. Fiber helps to promote regular bowel movements, prevent constipation, and maintain a healthy gut microbiome. Additionally, fiber helps to reduce the risk of colon cancer and other digestive disorders, making lotus root a great choice for promoting digestive health.

Lotus Root as Gluten-Free Substitute

If you have celiac disease or gluten sensitivity, lotus root can be a great substitute for traditional wheat-based foods. It is gluten-free and can be used in a variety of ways, such as in soups, stews, and stir-fry dishes.

How to Select and Store Lotus Root

When selecting lotus root, look for roots that are firm, unblemished, and have no signs of mold or decay. The skin should be smooth and uniform in color. Store lotus root in a cool, dry place, such as a pantry or refrigerated crisper drawer. It should last for up to two weeks in the refrigerator. If you want to freeze it, blanch it for a minute or two, then place it in an airtight container in the freezer.

Preparation Tips for Lotus Root

Before cooking lotus root, it is important to wash it thoroughly under running water to remove any dirt or debris. You can then use a sharp knife or peeler to remove the skin, exposing the white, crunchy flesh inside. Once it is peeled, slice it thinly or cut it into small pieces before adding it to your recipes. Lotus root can be boiled, stir-fried, deep-fried, or roasted, depending on your preference.

Delicious Recipes You Can Try with Lotus Root

There are many delicious recipes that feature lotus root. Here are a few ideas to get you started:

• Stir-fried Lotus Root with Mushrooms and Bell Pepper
• Lotus Root Soup with Pork and Goji Berries
• Crispy Lotus Root Chips with Chili Lime Salt

Lotus Root for Weight Loss

Lotus root is low in calories and high in fiber, making it a great food for weight loss. By adding lotus root to your meals, you can increase the volume of food you eat without increasing the calorie content. Moreover, lotus root helps to regulate blood sugar levels, which can prevent cravings and overeating.

Risks and Warnings When Consuming Lotus Root

While lotus root is generally considered safe to eat, there are a few potential risks and warnings to keep in mind. Firstly, if you have an allergy to lotus, you may also be allergic to lotus root. Secondly, lotus root contains oxalates, which can contribute to the formation of kidney stones in some individuals. If you have a history of kidney stones, it is best to consult with your healthcare provider before adding lotus root to your diet.

Other Health Benefits of Eating Lotus Root

In addition to its low-calorie content and digestive benefits, lotus root has other potential health benefits. It has been shown to have anti-inflammatory and antioxidant properties, which can help to reduce inflammation and the risk of chronic diseases like heart disease and diabetes. Moreover, lotus root may have cognitive benefits, improving memory and learning in some individuals. It may also support liver function and help to detoxify the body.