Lotus Root Nutrition: What’s Inside This Crunchy Veggie?

Ever wonder why lotus root shows up in Asian soups and stir‑fries? It’s not just for the pretty holes – the tuber packs a solid nutritional punch. A cup of sliced lotus root (about 115 g) delivers roughly 100 calories, 2 g of protein, 3 g of fiber, and a splash of carbs that are mostly complex. That means it fills you up without spiking your blood sugar, a handy trait for anyone watching glucose levels.

One of the standout nutrients in lotus root is vitamin C. A single serving supplies about 30 % of the daily recommended intake, helping your immune system stay sharp and your skin stay bright. It also loads you with B‑vitamins—especially B6, which plays a role in converting food into energy and supporting brain health.

Mineral Mix That Matters

When it comes to minerals, lotus root doesn’t disappoint. It’s a good source of potassium (around 300 mg per cup), which works with sodium to keep blood pressure in check. You’ll also find manganese, copper, and a modest amount of iron, each contributing to bone strength, red blood cell formation, and antioxidant defenses.

Fiber is another key player. The 3 g of dietary fiber in a cup is mostly insoluble, promoting regular digestion and feeding the good bacteria in your gut. This fiber can slow the absorption of sugars, easing potential blood‑sugar spikes after a meal.

How Lotus Root Supports Blood Sugar and Metabolic Health

If you have diabetes or simply want to keep glucose stable, lotus root is a smart addition. Its low glycemic index (GI around 35) means it releases glucose slowly into the bloodstream. Pairing it with protein or healthy fats—think tofu, nuts, or a drizzle of sesame oil—lowers the GI even further, making it a reliable carb choice.

Beyond blood sugar, the antioxidants in lotus root—like flavonoids and polyphenols—help combat oxidative stress. Oxidative stress can worsen insulin resistance, so eating antioxidant‑rich foods may indirectly improve how your body handles insulin.

Cooking methods matter, too. Steaming or boiling lotus root retains most of its nutrients, while deep‑frying can add unwanted calories and reduce its health benefits. A quick stir‑fry with a splash of low‑sodium soy sauce, a handful of sliced bell peppers, and a sprinkle of sesame seeds gives you flavor without compromising the nutrition.

Here’s a simple recipe idea: Slice lotus root thinly, soak in cold water for 10 minutes to remove excess starch, then steam for 5‑7 minutes. Toss with a little olive oil, lemon zest, and a pinch of sea salt. Serve as a side or toss into a salad for extra crunch.

In short, lotus root brings a blend of vitamins, minerals, fiber, and low‑GI carbs that can support blood‑sugar control, heart health, and digestion. Adding it to your weekly menu is easy, tasty, and a small step toward better metabolic health.