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Guar Gum: Nutritional Values and Application

Guar gum is found in many foods as a thickening agent and stabilizer. Here you can find out what is behind the name and whether guar gum is healthy.

Guar gum is obtained from the seeds of the Indian guar bean (Cyamopsis tetragonolobus). Strictly speaking, the substance is in the tissue that encloses the germ of the guar bean in the seed. According to Netdoktor.de, guar gum consists of about 70 percent long-chain carbohydrates. The rest is mostly protein and water.

Properties and uses of guar gum

Surely you have already seen guar gum on one or the other list of ingredients in the supermarket, or perhaps also its approval number E 412. Since guar gum has a high water-binding capacity, it is a popular thickening agent in spreads, puddings, sauces and fruit, according to Additives-online.de – and canned vegetables. In addition, guar gum is gluten-free and is therefore often used as a binding agent in gluten-free baking mixes. In ice, it prevents the formation of ice crystals.

Outside of the food industry, guar gum is mainly used for cosmetic and tobacco products.

Is Guar Gum Healthy?

In general, guar gum is considered harmless in the amounts in which we ingest it through our food. Limit values ​​only exist for a few foods. According to netdoktor.de, guar gum may even have a positive effect on cholesterol levels. However, it can also trigger allergies, according to additives-online. Especially people with a soy allergy can have an allergic reaction to guar gum.

Since guar gum swells in the stomach and is mostly excreted undigested, it is a popular stomach filler in diet products or even offered in the form of diet pills. However, this is not entirely uncritical since, according to Additives Online, large quantities of guar gum can lead to abdominal cramps, flatulence and blockages in the digestive tract.

The use of guar gum in cigarettes is also critical. These are unhealthy on their own, but burning the guar gum creates many toxins that make smoking even more harmful. The German Cancer Research Center (DKFZ) warns that many of the combustion products are classified as carcinogenic, such as formaldehyde. Others promote nicotine addiction or make the smell of tobacco more pleasant.

However, foods with guar gum are harmless. If you still want to do without it, you can use products that use other thickeners. Other thickeners are:
xanthan
locust bean gum
cornstarch

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Kohlrabi is so Healthy: Nutritional Values, Calories and Useful Information

Kohlrabi is healthy and delicious. Here you can find out which nutrients kohlrabi contains and what you have to consider when preparing it so that it retains its vitamins.

Kohlrabi, also known as turnip, originally comes from the Mediterranean region. Today, however, kohlrabi is considered a typical German vegetable. No wonder, because it is grown in many white or blue varieties in this country. In spring you get fresh kohlrabi from the early harvest. It can only be stored for a few weeks, in contrast to the autumn kohlrabi. You can store the early kohlrabi without the leaves in the crisper of the refrigerator for about a week.

Kohlrabi: many healthy ingredients

Like many vegetables, kohlrabi is mostly water. Its calorie content of 24 kilocalories per 100 grams is correspondingly low. The calories come mainly from carbohydrates (about six percent) and proteins (about two percent). In addition, however, kohlrabi contains many vitamins and minerals, namely:
Vitamin C (62)
Vitamin A (carotene, 0.02)
Vitamin B1 (0.05)
Vitamin B2 (0.02)
niacin
Vitamin B6 (0.15)
and the minerals:
Potassium (380)
Calcium (24)
Phosphorus (46)
Magnesium (19)
iron
Selenium (just under a microgram)
The figures given are in milligrams per 100 grams. All nutritional values ​​are from the database

The nutrient content in the green leaves of the kohlrabi tubers is particularly high, for example the leaves contain more vitamin A than the tubers. So it’s worth adding the leaves to a salad or smoothie.

Kohlrabi: It depends on the preparation!

The B vitamins and vitamin C contained in kohlrabi are water soluble. This means that some of them are lost during cooking. Kohlrabi is healthier if you eat it raw and with the leaves. You should also peel as little of the kohlrabi as possible

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Healthy Walnut: These Nutritional Values Make Them so Valuable

Walnuts are considered to be particularly healthy – as a snack and for baking. Walnuts are in season in autumn and contain many nutrients that are important for the body.

Walnut: Nutrients at a glance

Walnuts are a real power food: Nuts are already a valuable addition to the diet, walnuts in particular. Because the walnut has it all: Under the hard shell there is a crunchy kernel that is rich, tasty and very nutritious. The nutritional values ​​for 100g of walnuts are as follows:
Energy: 662 kcal
Fat: 62g
Carbohydrates: 11g
Protein: 14g
Sodium: 2mg
Potassium: 545mg
Calcium: 85mg
Magnesium: 130mg
phosphate 410mg
Iron: 2.5mg
Zinc: 2.7mg

The following vitamins are contained per 100g of walnuts:
Beta carotene: 50µg
Vitamin E: 6.0 mg
Vitamin B1: 0.34 mg
Vitamin B2: 0.12 mg
Vitamin B6: 0.87mg
Folic acid: 75µg
Vitamin C: 3mg
Walnuts contain many minerals such as potassium, magnesium, iron and zinc. Potassium is important for the transmission of impulses in the muscles and the conduction of impulses in the heart, magnesium is involved in muscle building and increases performance. Iron is needed for vital oxygen transport in the body and the body needs zinc for the immune system and wound healing.

Vitamin E is also abundant: the vitamin is a powerful antioxidant that protects the body from free radicals.

Walnuts contain healthy fats

Admittedly, the walnut is not entirely without its calorie density. But that doesn’t mean you should shy away from walnuts as a snack. There are good reasons to eat walnuts frequently: the calories in walnuts come primarily from the fat they contain. The majority of these are monosaturated and polysaturated fatty acids. The walnut is actually the type of nut with the most omega-3 fatty acids. These are essential fatty acids that you absolutely must get from food. Omega-3 fatty acids are necessary for many processes in the body, e.g. for…
the production of hormones,
the protein synthesis,
the cell metabolism,
the prevention / alleviation of inflammation,
the moisture and elasticity of skin and hair,
the formation of the body’s own defense cells,
protection against infectious diseases.
Walnuts are especially good for heart health. For example, the alpha-linolenic acid contained in walnuts (a representative of the omega-3 fatty acids) has a positive effect on cholesterol levels. Scientists have proven that 43g of walnuts a day lower the “bad” LDL cholesterol.

So there is a lot of goodness in walnuts: minerals, vitamins, and above all the many good fats make the walnut a healthy nut.

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Pecan Nuts: Origin, Uses and Nutritional Values

Pecans are part of many traditional dishes in the United States. They are also becoming better known in Europe. Here you can find out all the important facts about the popular nut.

Origin of the pecan nut

The pecan nut belongs to the walnut family and grows on the pecan nut tree, which is originally native to North America. The harvest time of the nut extends from October to December. Today, pecan trees are also grown in other countries, such as Australia, Brazil, China and South Africa.

Pecans: what’s in them?

With around 700 kilocalories per 100 grams, pecans are among the most calorie-dense nuts and should therefore be consumed in moderation. But they convince with a high content of various minerals, such as zinc, potassium, phosphorus, iron and magnesium. Like all nuts, they are also rich in B vitamins and consist of almost ten percent fiber.

Pecan nuts contain about 70 to 75 grams of fat per 100 grams. However, this is not a cause for concern since the nuts are mainly composed of unsaturated fatty acids

Pecans: tips for use

Pecans taste like walnuts, but are much milder. You can simply enjoy them as a snack or sprinkle them over your muesli or yoghurt. In the US, they are also used in many different typical baked goods, such as cinnamon rolls

The nuts are also well suited as a topping for desserts and ice cream. You can also use them for hearty dishes, such as salads, casseroles or to prepare a vegan burger patty.

Recipe: Classic Pecan Pie

You need:
240g flour
220g cold butter
55g sugar
1 pinch of salt
120ml sugar beet syrup
3 tbsp honey
10 tbsp whole cane sugar
2 eggs
1 tsp vanilla extract
200g pecan halves
That’s how it’s done:
Cut 170 grams of the cold butter into small cubes and place them in a bowl with the flour, sugar and salt and mix with the hand mixer to form a crumbly dough.
Gradually add some water until the dough becomes a little sticky. However, be careful with the water, otherwise the dough will be too runny. 40 to 80 milliliters are usually sufficient.
Form the dough into a ball and let it rest in the fridge for at least 30 minutes.
Then roll it out on a work surface into a circle about 28 centimeters in diameter.
Then carefully place it in a 9-inch baking dish or tart pan and let it rest in the fridge for another 30 minutes.
Put the remaining butter in a saucepan with the syrup, honey and whole cane sugar and heat the mixture while stirring. When the sugar is completely dissolved, take the pot off the stove and let the mixture cool.
Beat the eggs with the vanilla extract and carefully fold the mixture into the cooled sugar mixture.
Arrange the pecans decoratively on the tart pan and then pour the egg and sugar mixture over it.
The tart goes into the oven at 165°C for 45 to 60 minutes.

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Broccoli is Healthy – Thanks to These Nutritional Values

Broccoli is very healthy thanks to its nutritional values. Here you can find out which nutrients cabbage contains and what they mean for your health.

Broccoli is very healthy – the vegetable is considered a local superfood. In addition to a particularly large amount of vitamin C and calcium, it also contains beta-carotene, minerals and mustard oil glycosides. Broccoli only contains about 30 kilocalories per 100 grams. It can therefore be easily integrated into a healthy diet.

Vitamin bomb: Broccoli is so healthy

Vitamins support almost all functions of your body. They are essential: that is, the body cannot produce them itself. That’s why you need to get enough from your diet.

Broccoli contains the following healthy vitamins:
94 mg/100g vitamin C: Vitamin C supports the metabolism, has an antioxidant effect and even helps with digestion. According to the DGE (German Society for Nutrition e.V.), the vitamin C requirement of adults is between 95 and 110 milligrams per day. 100 grams of (raw) broccoli are almost enough to cover your entire daily vitamin C requirement.
179 µg/100g Vitamin K : Vitamin K supports bone growth and blood clotting. If you cook a dish with broccoli, you can easily get 60-80 micrograms of vitamin K to meet your needs.
0.8 mg/100g beta-carotene: As a precursor of vitamin A, beta-carotene is important for many areas of the body: For example, it supports the function of the eyes and helps to build up the skin. According to the DGE, the daily requirement for beta-carotene is 0.8-1.0 milligrams per day.
1.29 mg/100g vitamin B5: Vitamin B5 or pantothenic acid contributes significantly to the functioning of the energy metabolism in the body. The DGE recommends an intake of six milligrams per day.

Broccoli contains many healthy minerals, plant compounds and amino acids

Like vitamins, minerals are important for your body. You also have to get these nutrients through food – for example through broccoli.

Among other things, 100 grams of broccoli contain:
58 mg calcium: Calcium is probably the most important mineral for humans. Your body needs it to build bones, for example. In addition, the substance stabilizes the cell walls and is involved in digestion and the transmission of stimuli. The recommended daily amount is 1000 milligrams.
256 mg Potassium: Potassium keeps muscles working properly. A deficiency can cause muscle cramps. Adults should consume about 4000 milligrams of potassium per day to meet their needs.
18 mg magnesium: This nutrient also supports muscle function and strengthens bones. Magnesium is also important for human hearing. The DGE recommends an intake of 300 to 350 milligrams per day.
63 mg Phosphorus: Like calcium, phosphorus is important for your bones. The daily requirement for adults is 700 milligrams per day. Since phosphates are often found as additives in food, Germans usually consume more than enough phosphorus.
The daily requirement of minerals cannot be covered by broccoli alone. Other good sources of minerals are nuts or other green vegetables such as spinach or kale.

The healthy vegetables also contain the secondary plant substances glucosinolates (mustard oil glycosides). These have an antioxidant and immune-boosting effect. The substances are also attributed antibacterial and anti-carcinogenic properties.

Large amounts of different amino acids such as arginine or cysteine ​​also make broccoli so healthy. The essential amino acid tryptophan forms the precursors of vitamin B3 – it is therefore important for carbohydrate and fat metabolism. Amino acids take on many other functions in metabolic processes and serve as building blocks for proteins.

How to properly prepare broccoli

In order to preserve as many of the valuable ingredients as possible when cooking, you should follow the following tips:
Heat broccoli very briefly.
Blanch it, for example: You can do this by putting the broccoli in boiling salted water for a minute or two and then briefly shocking it in ice water.
You can also eat broccoli raw.
Note: In order to get all the ingredients, you should prepare the broccoli as freshly as possible. You can also store it in the vegetable drawer of the fridge for a day or two. You should process the vegetables at the latest when the broccoli florets begin to turn yellowish.

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Raspberries are Healthy: Calories and Nutritional Values of The Berry Fruit

Raspberries not only taste good, they are also very healthy. The sweet and sour berry contains many vitamins. Here you can find out more about the nutritional values ​​​​and nutrients of raspberries.

It was first cultivated in the monastery gardens in the Middle Ages. Even then, it was not only considered a sweet and sour fruit, but above all a medicinal plant. Today, the raspberry is even said to have an anti-carcinogenic effect – it is said to be able to help prevent cancer.

Raspberries are rich in vitamins, trace elements and phytochemicals that strengthen the body’s defense mechanisms and immune system. Their nutritional values ​​also make them a healthy treat.

Raspberries: nutritional values ​​at a glance

For 100 grams of raspberries:
Calories: 34 calories
Protein: 1g
Fat: 0.3g
Carbohydrates: 5g
Fiber: 7g
With just 34 calories per 100 grams of the fruit, raspberries are a very figure-conscious snack. In addition, the sugar content (4.8 grams) is low because of the high fruit acidity of raspberries. Therefore, they are also suitable for diabetics.

However, you should not eat more than 200 grams of fresh raspberries a day. Because a large amount of the fruit can lead to diarrhea.

Nutrients in raspberries: vitamins, minerals, trace elements

Raspberries are rightly considered fruits with the health bonus. They have a range of different vitamins, minerals and secondary plant substances. Vitamin C in particular is plentiful. On the other hand, the raspberry is hardly suitable as a supplier of minerals.

vitamins:
Vitamin C: 150 grams of raspberries a day cover 38 percent of the daily vitamin C requirement.
Provitamin A: Raspberries contain a lot of beta-carotene, a vegetable pigment that is one of the provitamins A. Provitamins A are first converted to vitamin A in the body.
B vitamins: They ensure our general well-being and our vitality because they are involved in all phases and forms of energy production in the metabolism.
Minerals and trace elements:
Potassium (100 grams cover 4.3 percent of the daily requirement): Potassium is important for good heart, nerve and muscle function.
Phosphorus (100 grams cover 6.4 percent of the daily requirement): Phosphorus is involved in energy production.
Calcium (100 grams cover 4 percent of the daily requirement): Calcium is an important component of our bones and teeth.
Magnesium (100 grams cover 8.6 percent of the daily requirement): Healthy bones and teeth also need magnesium.
Iron (100 grams cover 8 percent of the daily requirement): Iron is essential for blood purification and formation. Together with the high content of vitamin C in raspberries, the iron can be utilized particularly well.

These additional nutrients are contained in raspberries

Also included:
Tannins: Tannins help the body break down harmful substances.
Fruit acids: Citric acid in particular is contained in raspberries, which in combination with potassium has a draining effect and can therefore help with urinary tract infections.
Secondary plant substances: These mainly include flavonoids, e.g. quercetin, anthocyanins and camphor oil. They protect against free radicals, which, among other things, can promote cancer.

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Are Bananas Healthy? Vitamins, Carbohydrates and Other Nutritional Values

Bananas are considered healthy and are therefore suitable as a snack in between. But how many vitamins are actually contained in the banana? Everything about carbohydrates, calories and other nutritional values ​​​​of bananas can be found on this page.

Athletes like to grab a banana before training – after all, it’s so healthy. But what healthy qualities are actually found in it?

It is striking that the banana contains significantly more carbohydrates and fructose than other fruits. Nevertheless, it is not fattening – on the contrary: fructose is a quick source of energy and therefore popular with athletes. The body quickly burns the carbohydrates again during exercise.

The banana is also suitable as a snack without doing sport afterwards: bananas are very filling and are therefore even recommended for losing weight.

Healthy bananas: nutritional values ​​at a glance

Bananas are real fillers. The exact amount of each nutrient depends very much on how ripe the banana is. For example, particularly ripe bananas contain more sugar than green bananas and are also easier to digest. However, the amount of carbohydrates does not change.

Nutritional table for bananas per 100 grams:
Energy: 96 kcal / 402.0 kJ
Fat: 0.2g
Carbohydrates: 22 g
of which sugar: 17.2 g
Protein 1.1g
Dietary fiber: 2 g

Vitamins in Bananas

Like most fruits, the banana is also rich in vitamins. The amount of vitamin B6 is particularly high. A banana covers about a third of the daily requirement. However, vitamin B6 is not rare, but is found in numerous foods.

Vitamins per 100 grams of banana:
Vitamin A: 10 mcg
Vitamin B1: 40 mcg
Vitamin B2: 60 mcg
Vitamin B6: 0.36 mg
Vitamin C: 12 mg
Vitamin E: 0.27 mg
Vitamin K: 10 mcg
Bananas are also high in manganese, copper, potassium and magnesium. Just one banana covers more than 10 percent of the daily requirement of these four substances.

Bananas for cancer?

According to various studies, bananas and banana peels can reduce the risk of cancer:
A study from 2015, for example, suggests that bananas can reduce the risk of cancer. It showed that the fruit has antimicrobial and antioxidant effects. According to the scientists, bananas can also strengthen the immune system.
In a 2013 study, Japanese researchers pointed out that ripe bananas contain many antioxidants. Among other things, they work against free radicals in the body and strengthen the immune system up to eight times more than green bananas.
Bananas are also said to be able to prevent the risk of arteriosclerosis and stomach ulcers

A Matter of Color: Are Green Bananas Healthy?

During the ripening process, the banana converts starch into sugar. So a green banana contains a lot of starch and little sugar, while a yellow banana is exactly the opposite. With yellow bananas, the body no longer has to convert the starch into sugar itself. Instead, the energy from the sugar is immediately available and the blood sugar level rises immediately after eating the yellow banana.

It’s different with the green banana: Here the body has to convert a lot of starch into sugar itself. Therefore, the blood sugar level does not rise immediately and you are full longer. However, green bananas also contain a lot of cellulose. The intestines cannot digest these very well, which can result in abdominal pain.

Conclusion: Green bananas are the better choice for diabetics, everyone else is better off reaching for ripe yellow bananas.

Tip: If the bananas are very ripe and already have brown spots, you should definitely not throw them away. They are great for banana milk, banana smoothie and banana bread.

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Cucumbers are so Healthy: Calories, Carbohydrates and Other Nutritional Values

Cucumbers are considered healthy and draining slimmers that provide you with vitamins and minerals. Here you can find out more about nutrients, tips and myths about the low-calorie food.

Cucumbers: healthy and low in calories

With only about twelve kilocalories per 100 grams, cucumbers are one of the lowest-calorie foods. This is due to their high water content: a cucumber consists of around 95 percent water. In addition, cucumbers contain about three to four grams of carbohydrates per 100 grams and only minimal amounts of fat and protein.

However, the high water content also ensures that cucumbers only provide you with very small amounts of micronutrients. In particular, they contain vitamin C, some B vitamins and minerals such as potassium, zinc, calcium and magnesium. However, you would have to eat at least a kilo of cucumbers, so these amounts have a significant impact on the recommended daily dose.

Cucumbers: How to Use Them

Since cucumbers can only be eaten raw, they are a popular ingredient in salads. In Italian cuisine, they are also an essential ingredient for a fresh gazpacho. However, you can also use cucumbers in smoothies. The combination with fresh and sweet fruit such as pears, kiwis, apples or melons and some ginger or mint creates a refreshing and healthy drink.

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Are Potatoes Healthy? Carbohydrates, Calories and Other Nutritional Values

Here you can find out how healthy the potato is and how you can use it in the kitchen.

Potatoes: calories, carbohydrates and other nutritional values

Because potatoes are relatively high in carbohydrates for a vegetable (about 15 grams per 100 grams), they are often mistakenly labeled as unhealthy fattening foods. Compared to other carbohydrate sources such as rice or pasta, they have significantly fewer calories: 100 grams of boiled potatoes contain around 70 kilocalories, while 100 grams of boiled pasta contain twice as many calories.

The relatively low calorie content of the potato is due to the fact that it is about 78 percent water. In addition, it contains almost no fat. 100 grams of potatoes provide you with two grams of protein and two grams of fiber.

Potatoes also contain many important micronutrients, such as significant amounts of various B vitamins, vitamin C, potassium, calcium, phosphorus and magnesium.

When are potatoes healthy? You should note that

When raw, the starch contained in potatoes is very difficult for humans to digest. In addition, raw potatoes contain toxins that have a negative effect on your health. Therefore, they should only be enjoyed when cooked.

If you buy potatoes, you should use organically grown potatoes. These contain no pesticides, which harm you and the environment. Since pesticides are particularly found in and on the skins of potatoes, you should not eat conventional products unpeeled. With organic potatoes, you don’t have to worry: the skins of the potatoes even provide you with an extra portion of fiber.

When it comes to potatoes, you can also easily pay attention to regional goods. The tubers are harvested between June and October, but since they can be stored well, they are available from German cultivation all year round.

This is how you use the healthy potato in the kitchen

Potatoes are part of many traditional dishes and are often used as a filling side dish. You can prepare the tuber in different ways:
Fry potatoes in oil, onions, herbs and spices in the pan to get tasty fried potatoes.
Boiled in salted water, potatoes with some herbal quark and cucumber salad make a delicious and nutritious meal. Boiled potatoes are also the basis for a classic potato salad.
If you mash or mash the tuber after cooking, you will get mashed potatoes or mashed potatoes, depending on the consistency, which you can refine with spices, herbs and (vegan) butter.
Cut potatoes into sticks, mix them with some oil and spices and put them in the oven for healthy fries that don’t require a lot of fat and flavor enhancers. You can also cook potatoes in the oven in other delicious ways.
You can make your own gnocchi from floury potatoes, and a Bavarian potato salad with cucumber from waxy potatoes.
Potatoes are therefore not only a versatile and regional food: They are also very filling and provide you with a considerable portion of vitamins, fiber and minerals. You can also make the tuber tasty in different ways for children.

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Water Chestnut: Origin, Uses and Nutritional Values

The Chinese water chestnut is mainly known from Asian cuisine. But what is actually in it and what about its eco-balance?

Despite its name, the Chinese water chestnut is not a nut: the plant native to Asia, Africa, Australia and the Pacific (botanical: Eleocharis dulcis) is a sour grass plant. It thrives in ponds, swamps, and in other shallow bodies of water. The aquatic plant is mainly grown in stagnant water in various, very humid and hot, tropical and subtropical areas – especially in China and Southeast Asia.

The green sprouts, which are up to 1.5 meters long, protrude from the water and are used by the fissured goose, which is native to northern Australia, to build nests. The edible part of the water chestnut is the root tuber, which grows on a so-called rootstock – also called “rhizomes”. These got their name because of their resemblance to our typical sweet chestnut. Similar to these, they are brown on the outside but white and fleshy on the inside.

The Chinese water chestnut is often confused with the water nut (Trapa natans), which is also colloquially called water chestnut. However, the two plants are not related to each other: the water chestnut was once widespread even in our country, but is now one of the endangered species.

Cooking and baking with the water chestnut

Water chestnuts are mainly used in Asian cuisine. There they are prepared both raw and boiled, deep-fried, grilled or pickled. You can also use water chestnuts ground: Their high starch content makes them ideal as a flour substitute for baking.

Eaten raw, the water chestnut has a fresh and sweet taste. The consistency of the root is said to be reminiscent of apples. In China, they are often sold on small skewers as a fresh street snack. But be careful, the larvae of the giant intestinal fluke can easily nest in the uncooked water chestnuts. So always pay attention to the quality of the product.
Boiled, roasted and roasted, the water chestnut is cut into small slices and added to various wok dishes with vegetables and meat. The roots can also be chopped up and baked in Chinese mouth swaps (dim sum) or wonton. Even when cooked, the water chestnuts are still crunchy. This is probably due to the antioxidant ferulic acid, which stabilizes cell walls even in high heat.
With us you will find water chestnuts mainly in cans. They are sold in many Asian markets. Even in this state, they retain their crunchy texture. So you can easily add them to your dishes without much preparation. However, make sure that they are only soaked in water or their own juice so that they retain their flavor.
Because of its fresh sweetness, the delicious root is also used in desserts in China: in water chestnut cakes or sweet water chestnut soup. The cakes are made from water chestnut flour and are often served at Chinese New Year celebrations. Sweet soups are a special treat in Asia, which, in contrast to western desserts, have a more digestible sweetness and are slightly refreshing. Again, the fresh fruit is mixed with the flour, eggs and sugar.

Water chestnuts are healthy: the nutritional values

Water chestnuts are high in nutrients – and low in calories.

100 grams of tasty tuber consist to

73% water and too
24% from carbohydrates (of which 5% sugar and 3% fiber)
They contain 97 kcal (more than 100 grams of potatoes, less than 100 grams of pasta).
At 584 milligrams, potassium is the mineral with the largest proportion in water chestnuts.
In addition, water chestnuts are rich in various phenolic acids and antioxidants:

Ferulic acid (antimicrobial, also used in beer fermentation)
Gallates (used as antioxidants in food production)
Flavonoids (phytochemicals)
Due to their many healthy ingredients, water chestnuts can have the following positive effects on your health:

They slow down the aging process: the phenols in water chestnuts neutralize free radicals and thus reduce the effects of oxidative stress.
They inhibit tumor growth: Researchers discovered that the shell of the water chestnut suppresses the cell growth of tumor cells due to its numerous antioxidants. The flavonoids were mainly responsible for this; including in particular the substance luteolin, which reduced the growth of lung cancer cells.
They lower blood pressure: Due to their high potassium content, water chestnuts can have a very good effect on your heart health. Potassium has been shown to reduce the risk of heart disease and especially stroke.
They fill you up faster: Since water chestnuts are 73% water, they are very filling. At 97 kcal, they have about as many calories as a banana and are at least as filling.
They are antibacterial: a study found that the ethyl acetate from the water chestnut can act against typical food-borne bacteria such as staphylococci or E. coli.

Water chestnuts and their eco-balance

The water chestnut is mainly found in tropical and subtropical areas; in Africa, Asia and Australia. The main growing areas of the root crop are China, Taiwan, Thailand, Vietnam and the Philippines, so the transport routes are very long.

Since the water chestnut needs a certain day/night rhythm, cultivation is only worthwhile in very specific areas near the equator. Elsewhere, water chestnuts grow very sparsely and it is not commercially viable to grow them. That’s why you won’t find them regionally.

According to a WWF environmental report on China, 67% of freshwater bodies are polluted and acid rain falls on a third of the country. Since most water chestnuts are imported from China, contamination is not unlikely. In addition, according to the Ceres organic control body, many supposedly “organic products” imported from China do not meet organic standards.

Since water chestnuts are still relatively rarely bought here, the selection of independently controlled, fair and organic products is rather small and it is still very difficult to find out about the production circumstances of the tuber.

In Germany, water chestnuts are mainly sold in cans. So if you want to avoid waste, long transport routes and poor growing conditions, you should avoid water chestnuts.

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