Lotus Root: Benefits, Uses and Common Ways to Eat It Explained

Lotus root is the underground rhizome of the lotus and a common aquatic vegetable, mostly produced in shallow-water environments such as lakes, ponds and lotus fields. Its flesh is thick and plump, with holes visible on the cross-section, and its texture is either crisp and tender or starchy and soft. It can be stir-fried as a vegetable or processed into foods such as lotus root powder.

In terms of nutritional composition, lotus root contains a fair amount of starch and dietary fiber, along with nutrients such as vitamin C and potassium. Eaten in moderation, it can supply energy, and its dietary fiber also helps with intestinal movement. Traditional medicine holds that raw lotus root is cold in nature and is said to clear heat and promote fluid production, while after cooking its nature becomes milder; among the general public, lotus root is often used in soups and stews as a nourishing ingredient for autumn and winter. It should be noted that the effects of foods are mainly a matter of everyday dietary nourishment and cannot replace medical treatment.

Lotus root on the market can be broadly divided into two types: crisp lotus root and starchy lotus root. It is generally believed that seven-hole lotus root has a high starch content and a starchy, soft texture, making it suitable for soups or steaming, while nine-hole lotus root is full of moisture and crisp and tender, making it better for quick stir-frying or cold dishes. Common preparations include lotus root and pork rib soup, stir-fried lotus root slices, glutinous rice stuffed lotus root and fried lotus root sandwiches. Lotus root powder, once mixed with water, has a smooth texture and is also suitable for the elderly and for people recovering after illness.

There are also a few points to note when eating it. Lotus root is fairly high in starch, so people with elevated blood sugar should control their portion and appropriately reduce the corresponding staple food. Because lotus root grows in the mud underwater, eating it raw carries the risk of parasite and bacterial contamination, so it is recommended to heat it thoroughly before eating. Cut lotus root oxidizes and darkens easily, so it can be soaked in clean water, and when cooking, try to avoid using an iron pot to prevent the color from darkening. When selecting, choose ones with a whole, unbroken root, no off odor and clean holes.