Water chestnuts, also known as Chinese water chestnuts, are tuberous, aquatic vegetables that grow underwater in marshes, ponds, paddy fields, and shallow lakes. Water chestnut is a grass-like sedge plant widely distributed in Southeast Asia, Africa, Australia, and some Pacific and Indian Ocean islands. Know more about its health benefits and side effects.
Although a water chestnut resembles an actual chestnut, it is not a nut but a vegetable with a thick brown peel and an inner crisp white flesh that contains a high amount of water. It is called Chinese water chestnut because it has been cultivated and used in Chinese cuisine since ancient times. Water chestnuts are commonly used as ingredients in Asian dishes such as stir-fries, chop suey, curries, and salads.
While technically the entire plant is called a water chestnut, most people refer to the tiny, spherical “corms” removed from the plant and consumed cooked or raw.
Water chestnuts (Eleocharis dulcis) are often confused with water caltrops (Trapa natans), which are also referred to as water chestnuts. Water caltrops look like bats or buffalo heads, and taste like yams or potatoes. Both the water chestnuts plant and water caltrops plant are aquatic plants that grow in marshy areas and shallow water bodies.
So, what do water chestnuts taste like? And how do you eat water chestnuts? You can eat them both raw or cooked. Water chestnuts are somewhat sweet and crisp when eaten raw. When cooked, they gain a firm and crunchy texture, with a mild nutty flavor that can be easily overwhelmed by the spices or sauces with which they are served. Water chestnuts are available fresh and canned.
Water chestnuts require at least about 7 months of frost-free growing season. They are grown in semi-tropical regions in the U.S. such as the states of Florida and California. After harvest, water chestnuts are stored at low temperatures such as 39.2°F to prevent loss of water and delay sprouting.
Throughout Asia, water chestnut leaves, stems, and corms are used as fodder for cattle and the plants are used as mulch or compost.
Water chestnuts nutrition
Water chestnuts have low calorific value with zero fat content and low protein. The carbs in water chestnuts are the main macronutrient. Water chestnuts are a rich source of potassium and contain many vitamins and minerals such as riboflavin, vitamin B6, manganese, and copper.
Nutritional value in 100 grams of water chestnuts:
| Nutrient | Amount | |
|---|---|---|
| Raw | Canned | |
| Calories | 97 | 29 |
| Protein | 1g | 0.7g |
| Fat | 0g | 0g |
| Carbohydrates | 24g | 7g |
| Fiber | 3g | 2g |
| Sugar | 5g | 3g |
| Potassium | 584mg | 200mg |
How to use water chestnuts
Water chestnuts can be eaten fresh or cooked. They can be eaten as a snack with a dip, or they can be added to your food. They can be boiled, grilled, steamed, fried, sautéed, baked, or roasted, as the recipe demands. They readily take on the flavors of spices because of their mild flavor, and they add crunch and flavor to any dish. You can add them to stir-fried vegetables, salads, and soups. Dried and powdered water chestnuts can be used as flour in making soups, breads, dim sums, and some sweets.
In addition to its culinary use, water chestnuts have other uses as well. It is used in Indian Ayurveda and Traditional Chinese Medicine systems to treat many ailments, however, scientific studies to support its medical uses are lacking. It is used as an ingredient in skin care products. All parts of the plant are commonly used as fodder for cattle all over Asia and as mulch or compost.
Health benefits of water chestnuts
Are water chestnuts good for you? Eating water chestnuts is considered beneficial to the body. The antioxidants and nutrients in water chestnuts improve overall health and provide several health benefits. Antioxidants neutralize unstable oxygen molecules called reactive oxygen species, commonly known as free radicals. Free radicals result from normal metabolic processes and our bodies also produce antioxidants to neutralize them.
Water chestnut benefits include the following:
- Provide antioxidants
- Water chestnuts are rich in antioxidants, especially ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate that protect the body against harmful free radicals.
- Although most of the antioxidants are present in the peel, the flesh contains a good number of antioxidants. Ferulic acid keeps water chestnut crispy and fresh even after cooking.
- Slow down tumor growth
- Reduce the risk of diseases
- The high antioxidant content in water chestnuts may lower the risk of some diseases. Free radicals buildup in the body may reduce the body’s natural defenses from functioning properly, resulting in oxidative stress.
- Oxidative stress has been related to an increased risk of chronic illnesses such as type II diabetes, heart disease, and many malignancies. Fortunately, antioxidant-rich foods such as water chestnuts may help prevent this.
- Lower calorie consumption
- Water chestnuts are very low in calories. Half a cup of sliced water chestnuts contains about 50 calories. Although the caloric content is low, water chestnuts are highly nutritious and contain fiber, proteins, copper, potassium, manganese, riboflavin, and vitamin B6. They contain about 74 percent of water and 9 grams of carbohydrates.
- Promote weight loss
- Improve digestive health
- The abundant fiber in water chestnuts aids in the proper digestion of food. Fiber helps digestion by promoting bowel movement and the growth of good bacteria in the gut. It also softens stools by absorbing water, allowing them to pass more easily and thereby preventing constipation.
- Low FODMAP food
- Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are types of sugars that are hard to digest and can cause digestive issues such as irritable bowel syndrome in some people. Water chestnuts are a low-FODMAP food ideal for people who are on a low-FODMAP diet.
- Lower high blood pressure and its associated risks
- Water chestnuts contain potassium that aids in the reduction of high blood pressure.
- Studies suggested that high potassium intake in people with high blood pressure led to a decrease in both systolic and diastolic blood pressure. The same study found that people who ate more potassium had a 24 percent lower risk of stroke.
- Another study showed that people with high potassium intake had a 21 percent lower risk of stroke and an overall reduced risk of heart disease.
- Good for the hair
- Fight inflammation
- Water chestnuts contain antioxidants such as fisetin, diosmetin, luteolin, and tectorigenin that aid in cell repair and reduction of inflammation. These antioxidants are mainly present in the peels of water chestnuts and protect the body from several diseases.
- Provide filling fiber
Side effects of water chestnuts
Water chestnut does have some potential side effects:
- It may cause an allergic response in some people. If you have a known nut allergy, avoid it or test your response with a tiny quantity before you eat it.
- Large amounts of water chestnuts, especially if you eat them raw or unripe, can cause gas, bloating, abdominal pain, and diarrhea because of the high fiber content. Enjoy them in moderation. Cooking them can make them easier to digest.
- The sugars in water chestnuts can cause a sugar spike, and hence it is not a great choice of food for diabetic people.
- Water chestnuts have vitamin K which helps blood clot and may interfere with your medications if you are taking blood thinners or antiplatelet agents. If you take any regular medication, check with your doctor before eating water chestnuts.