What Exactly Are Water Chestnuts?

Despite their name, water chestnuts are not nuts but instead are aquatic vegetables grown in marshes and ponds.

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 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:

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.

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:

1. 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.
2. Slow down tumor growth
   • Antioxidants in water chestnuts may lower your risk of some forms of cancer. According to research, antioxidants can reduce the development of malignant cells.
3. 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.
4. 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.
5. Promote weight loss
   • People on a weight loss diet may benefit from the low-calorie content of water chestnuts. Water chestnuts offer more fiber and, thus, satiety that can help control hunger. They help you feel fuller without adding a lot of calories to your diet.
6. 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.
7. 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.
8. 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.
9. Good for the hair
   • Water chestnuts improve the health of hair because they contain important nutrients that are beneficial for the hair, such as potassium, zinc, B vitamins, and vitamin E.
10. 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.
11. Provide filling fiber
    • Water chestnuts are high in dietary fiber and offer several health benefits. Fiber makes you feel fuller and more satisfied, reducing excess food intake, improving digestion, reducing blood cholesterol levels, and regulating blood sugar levels.

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.

What are water chestnuts called in India?

Water chestnuts have several names in India, depending on the language of the particular region. In Hindi it is called singhara, however, water catrops also go by the same name.

Are water chestnuts good for you?

Water chestnuts are low-calorie and rich in fiber and nutrients, so they make for a healthy addition to your diet. Go ahead and add crunch to your dishes, unless you are allergic to them. If you have any nut allergies, test with a small amount before you eat them.

Who eats water chestnuts?

Water chestnuts are commonly cultivated in Asia and many other tropical regions of the world, including Africa, Australia, and the Indian Ocean islands. It is a regular part of the diet of people in China, Japan, the Philippines, India, and other Asian countries. Some aquatic birds eat them too. Water chestnuts are available in canned form also, and hence have found their way into most parts of the world.

Why are water chestnuts expensive?

Water chestnuts are expensive because they are hand-gathered and processed. Even though water chestnut cultivation has been introduced to states like Florida, Georgia, and California, there is little progress because of the high labor costs. In countries they are native to, freshwater chestnuts are more easily available and not too expensive. However, in the U.S., the canned variety is available in most grocery stores, mostly sourced from mainland China, but fresh ones are hard to come by.

Is it OK to eat water chestnuts every day?

Water chestnuts are a healthy vegetable containing many phytonutrients, and it is safe to eat them every day for most people. But do eat them in moderation and include a variety of foods for a balanced diet.

Who should not eat water chestnuts?

Avoid eating fresh or canned water chestnuts if you:

• Have had an allergic reaction to them.
• Are diabetic. Water chestnuts are primarily composed of carbs, which can spike your sugar level.
• Any digestive issues, such as irritable bowel syndrome, bloating, gas, or diarrhea, can aggravate these conditions because of the high fiber content.
• Take blood thinning medications. Water chestnuts contain vitamin K which can interfere with these medicines.

Avoid canned water chestnuts if you are on a sodium-restricted diet because they have high sodium content.

How do I cook water chestnuts?

If you use freshwater chestnuts, first wash them thoroughly, because they may transmit fasciolopsiasis, an infectious parasite. Slice off the top and bottom, and peel the brown skin with a peeler. Rinse in water and you can store them in the refrigerator in a container of water for a couple of days, whole or sliced, but change the water every day. If you use canned water chestnuts, you can open them when you need, rinse them in water to get rid of the tinny taste from canning, and they are ready for cooking.

The way you cook water chestnuts will depend on the dish you are making. Follow the specific recipe instructions. In the U.S. American-Chinese chop-suey is a common dish prepared with water chestnuts.

Can dogs eat water chestnuts?

Water chestnuts are safe for dogs to eat but in moderation. Avoid giving the canned ones, because they contain a lot of sodium, which is not good for dogs. Dogs can eat water chestnuts raw or cooked, but clean and peel them just as you would for yourself, and cut them into small pieces. If you cook them, do not add any spices. They can be added to their food along with other vegetables like beans, carrots, and peas.