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Are Water Chestnuts Good for Weight Loss?

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 31, 2022
Education: Nutrition & Microbiology at YSU

Weight Loss and Diets

Water chestnuts contain a tiny number of calories, fats, and carbs compared to other nuts. They are also a great source of amino acids, monounsaturated fatty acids, flavonoids, phenols, and vitamin C, making them an excellent choice in the case of many diets.

We will go through several famous diet plans and discover where water chestnuts suit the best.

Keto

Net carb consumption should be 20-30 grams per day on the Keto diet. 70 % fat, 20-25 %protein, and 5-10 % carbohydrates make up the keto macronutrient ratio. Water chestnuts have 3g net carbs per 100g, making them suitable for Keto diets [1].

DASH

The DASH diet stands for dietary approaches to hypertension, and its primary goal is to lower blood pressure through dietary changes. According to the DASH diet, you can consume 4 to 5 servings of nuts per day. Water chestnuts are high in non-starch polysaccharides, which can help regulate and control blood pressure fluctuations.

In the case of the DASH diet, you can add water chestnuts to your list of recommended products [2].

Atkins

The Atkins Diet is a low-carbohydrate eating plan that encourages the body to burn fat rather than sugar for energy.

You can add water chestnuts to your recommended products for the Atkins diet due to their low carbohydrate content [3].

The Mediterranean

Fruits, vegetables, legumes, nuts, beans, fish, and unsaturated fats are part of the Mediterranean diet. While there are no guidelines for following the Mediterranean diet, you can incorporate its principles into your daily routine by following some broad guidelines typically marked by a low meat intake.

You can add water chestnuts to your recommended products on the Mediterranean diet [4].

Paleo

The Paleo Diet is based on foods consumed between 2.5 million and 10,000 years ago, during the Paleolithic era.

Lean meats, fish, fruits, legumes, and seeds are encouraged in the Paleo diet. This diet forbids the consumption of dairy products, legumes, and grains.

You can consume water chestnuts on the Paleo diet [5].

Vegan/ Vegetarian/ Pescetarian

A vegan or vegetarian diet allows plant-based foods like fruits, nuts, and legumes. You can consume water chestnut on this diet.

A pescatarian eats fish and other seafood as part of a vegetarian diet. You can consume water chestnuts on a Pescatarian diet [6].

Gluten-free

A gluten-free diet eliminates all gluten-containing foods such as wheat and other grains. It entails consuming whole gluten-free foods such as fruits, vegetables, meat, and eggs and processed gluten-free foods such as gluten-free bread and pasta. Water chestnuts are naturally gluten-free; you can add water chestnuts to the gluten-free diet's recommended food list [7].

Dukan

The Dukan diet requires a person to consume high protein foods while reducing their carbohydrate and fat intake. It emphasizes natural foods over processed foods and encourages daily physical activity.

Lean meat, fish, shellfish, low-fat dairy products, and eggs are recommended as part of this diet.

Water chestnuts are not recommended on the Dukan diet due to low protein.

Intermittent Fasting

On Intermittent fasting, you only eat at certain times of the day. Water chestnuts, like all foods, can be used in this diet during meal times [9].

Low Fat & Low-Calorie

Water chestnuts have a tiny amount of fat and a few calories, making them a perfect food on low fat and low-calorie diets.

Low Carb

You can lose weight by eating as much protein and fat as long as you stay away from high-carb foods on a low-carb diet. Water chestnuts are an excellent choice for the Low Carb Diet due to their low carbohydrate content [10].

Anti-Inflammatory

Water chestnuts contain antioxidants like anthocyanin, isoflavones, flavonols, gallocatechin gallate, and catechin gallate. These compounds have potent anti-inflammatory effects.

Furthermore, water chestnuts contain puchiin, an antibacterial compound that works similarly to penicillin in aiding immune function [11].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  2. https://pubmed.ncbi.nlm.nih.gov/10410299/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5090657/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999488/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213115/
  8. https://pubmed.ncbi.nlm.nih.gov/26024402/
  9. https://pubmed.ncbi.nlm.nih.gov/25857868/
  10. https://pubmed.ncbi.nlm.nih.gov/15148063/
  11. https://pubmed.ncbi.nlm.nih.gov/33532353/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 31, 2022
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.