According to Dr. Phan Minh Duc, Chairman of the Board of the Tue Tinh Institute of Medical Research, raw lotus root has the effect of clearing heat and cooling the blood, stopping bleeding and dissolving stagnation. Cooked lotus root strengthens the spleen and improves appetite, nourishes the blood and prevents diarrhea, constricts blood vessels and stops bleeding, stimulates the digestive tract and improves constipation. In addition, lotus root can prevent diabetes and help control blood sugar.
Lotus roots come in two types: 7-hole and 9-hole. The 7-hole lotus root, also known as the rum lotus root, has a yellowish-brown skin, is short and thick, and usually tastes bitter when eaten raw. The nine-holed lotus root, also known as white lotus, is smooth and slender, with a crisp, soft texture and a slightly sweet taste when eaten raw.
Lotus root is rich in fiber and has a low glycemic index, which helps control blood sugar in people with diabetes.
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Dr. Duc further shared that there is no clear difference in nutritional value between the two types of lotus root, but the way they are eaten is different. Seven-holed lotus root has a high starch content and low water content, making it suitable for soups. Nine-holed lotus root, on the other hand, has high moisture content, is crispy and juicy, making it suitable for stir-fries or salads.
Additionally, lotus root is also processed into dried form or powder.
In terms of basic nutritional components, a 100-gram serving of cooked lotus root contains 17.2 grams of carbohydrates, 4.9 grams of fiber, and very little sugar.
The food has a very low glycemic index.
According to the German doctor, lotus root has a glycemic index (GI) of 33 and a glycemic load of 3, making it a low GI food. For the body, foods with a low GI are digested and absorbed slowly, while foods with a high GI are absorbed quickly.
Regarding its benefits in controlling blood sugar and reducing the risk of fat accumulation in the blood, Dr. Duc said that people with diabetes can eat lotus root because its high fiber content slows down the absorption of sugar in the body by reducing the digestion of carbohydrates. In addition, lotus root enhances lipid metabolism, reduces fat absorption, and contains 4.9 grams of fiber, which can meet up to 27% of your daily fiber needs, depending on age and gender.
Additionally, the high fiber content in lotus root helps support digestion and nutrient absorption, and promotes a feeling of fullness, thereby reducing food consumption.
According to Doctor Duc, people with diabetes can incorporate lotus root into main dishes or snacks. However, lotus root also contains a relatively high amount of starch; about 150 grams of cooked fresh lotus root has the same calorie content as half a bowl of rice.
"Therefore, for diabetic patients, if they eat lotus root, they should reduce the amount of staple foods such as rice, bread, and starches in general to avoid excessive starch intake and affecting blood sugar control. They should also limit fried and stir-fried dishes," Dr. Duc added.
Glycemic Index (Gl) of Food
A food's glycemic index is high when it's above 70%; medium (56-69%), low (40-55%), and very low if it's below 40%.
Based on this classification and the glycemic index table of common foods, we can choose foods that suit our blood sugar levels, following the principle that foods with a low glycemic index cause a slow and minimal increase in blood sugar after eating.
Foods with a high glycemic index cause blood sugar to rise rapidly and significantly after eating.
(Department of Nutrition, Central Military Hospital 108)
Source: https://thanhnien.vn/cong-dung-on-dinh-duong-huyet-cua-cu-sen-185240509103612446.htm
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