The sweet and crunchy lotus mist has always been the favorite fruit of many people. Nutritionist Li Wanping said that lotus mist is rich in a variety of nutritional values, and the peel of lotus mist contains polyphenolic compounds "anthocyanins", which can fight free radicals, anti-inflammatory, anti-cancer, etc. In addition, foreign literature points out that lotus mist can regulate Blood sugar is also good.
Li Wanping pointed out that the water content of lotus mist is as high as 90%. A red lotus mist with a large fruit and a weight of about 100 to 125 grams has only 34 to 42.5 calories. In addition to full moisture, lotus mist also has nutritional value such as dietary fiber, vitamin C and minerals, and also contains folic acid, which is often called "hematopoietic vitamin". Li Wanping said that the potassium ion content of lotus mist is low, and it is an ideal option for kidney friends who need to eat potassium-restricted diets.
The red color of lotus mist peel not only looks pleasing and beautiful, but also a source of nutrients. Li Wanping said that it is the unique polyphenolic compound "anthocyanin" in the plant that adds color to the peel of the lotus mist, which has health-care properties such as fighting free radicals, anti-inflammatory, protecting cardiovascular and anti-cancer. Anthocyanin is a water-soluble natural pigment, so as long as the peel is slightly worn, when the anthocyanin flows out, it is easy to wipe out the color, which is definitely not caused by the previous rumor of soaking the dye.
Lotus mist is also good for regulating blood sugarThe lotus mist is very sweet, is it not suitable for diabetics? Li Wanping said that patients with diabetes often raise relevant questions in clinical practice. In fact, compared with many fruits, lotus mist is lower in sugar and is a low GI food.Diabetic patients can eat! And there are many foreign literatures pointing out that lotus mist is good for regulating blood sugar.
In 2019, a study found that a new water-soluble polysaccharide component "WAFP" isolated from the fruit of lotus mist can inhibit the activity of α-glucosidase. This means that this ingredient can inhibit the decomposition of starch and disaccharides into monosaccharides, avoid excessive blood sugar fluctuations, and help delay the rise of blood sugar.
An animal study in 2013 also showed that daily administration of "Vescalagin", an active ingredient from lotus mist, for 4 weeks resulted in a 14.4% increase in high-density lipoprotein cholesterol, fasting blood sugar and triglyceride levels in these diabetic rats. Significant declines can also be seen.
Li Wanping also reminded that diabetic patients should not forget the importance of serving size. According to the recommendation of "2 servings a day" for normal diabetic patients, about 4 to 6 medium-sized fruit Lotus mist is the upper limit.
It's sweet and crunchy to choose! 4 tips to teach you to buy lotus mist
How to choose fresh and delicious lotus mist? Li Wanping said, you may wish to refer to the formula of the farmers who grow lotus mist, "black and red, open navel, young skin, full grain head". She also reminded that after buying lotus mist, it is best to consume it within 2 to 3 days; if you don’t eat it, don’t wash it with water, wrap it with newspaper, put it in a plastic bag, and store it in the refrigerator to avoid deterioration and spoilage.
1. Black and red
The dark red fruit represents better quality. Usually, the darker the peel of the lotus mist, the higher the sugar content.
2. The navel openingThe bigger the umbilical sepal of the fruit is, the more mature it is and the sweetest the taste.
3. Young skinThe fruit belt is shiny and free of spots or powdery substances.
4. The head is fullThe fruit is plump and has a sense of weight when placed in the hand, indicating that the texture of the pulp is dense and the sweetness is relatively high.
◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Li Wanping
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