While water chestnuts aren’t actually nuts, they are a nutritious and delicious addition to a balanced diet. Here are 5 benefits of eating water chestnuts.

Despite being called chestnuts, water chestnuts are not nuts at all. They are aquatic tuber vegetables that grow in marshes, ponds, paddy fields, and shallow lakes.

Water chestnuts are native to Southeast Asia, Southern China, Taiwan, Australia, Africa, and many islands in the Indian and Pacific oceans.

They are harvested when the corm, or bulb, turns a dark brown color.

They have crisp, white flesh that can be enjoyed raw or cooked. They are a common addition to Asian dishes such as stir-fries, chop suey, curries, and salads.

However, water chestnuts (Eleocharis dulcis) should not be confused with water caltrops (Trapa natans), which are also often called water chestnuts. Water caltrops are shaped like bats or buffalo heads and taste similar to yams or potatoes.

Water chestnuts have many uses and are linked to several benefits. Here are five science-backed benefits of water chestnuts, plus ideas for how to eat them.

1. Are very nutritious yet low in calories

Water chestnuts are full of nutrients. Water chestnuts are very nutritious and contain high amounts of:

  • fiber
  • potassium
  • manganese
  • copper
  • vitamin B6
  • Riboflavin

Research shows that eating plenty of fiber may help promote bowel movements, reduce blood cholesterol levels, regulate blood sugar levels, and keep your gut balanced.

Additionally, most of the calories in water chestnuts come from carbs.

However, they are generally low in calories, because raw water chestnuts are 74% water.

2. Contain high amounts of disease-fighting antioxidants

Water chestnuts contain a good amount of antioxidants.

Antioxidants are molecules that help protect the body against potentially harmful molecules called free radicals. If free radicals accumulate in the body, they can overwhelm the body’s natural defenses and promote a state called oxidative stress.

Oxidative stress has been linked to a higher risk of chronic diseases, including heart disease, type 2 diabetes, and many types of cancers.

Water chestnuts are especially rich in the antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate.

Interestingly, antioxidants in water chestnuts, like ferulic acid, also help ensure that the water chestnut flesh stays crispy and crunchy, even after cooking.

3. May help lower your blood pressure and reduce the risk of heart disease

Heart disease is the leading cause of death globally.

The risk of heart disease is elevated by risk factors such as high blood pressure, high blood cholesterol (LDL cholesterol), strokes, and high blood triglycerides.

Interestingly, water chestnuts have been used historically to treat risk factors such as high blood pressure. This is likely because they are a great source of potassium.

Many studies have found an association between diets abundant in potassium and a reduced risk of stroke and high blood pressure — two risk factors for heart disease.

4. Promote weight loss by keeping you fuller for longer with fewer calories

Water chestnuts are classified as a high-volume food. High-volume foods contain either a lot of water or air. Both are calorie-free.

Despite being low in calories, high-volume foods can effectively curb hunger.

As hunger can affect your ability to stick to a diet, swapping less filling foods for filling foods that provide similar calories can be an effective strategy for losing weight.

If you struggle with hunger, then swapping your current source of carbs for water chestnuts may help you stay fuller for longer while consuming fewer calories.

5. Could reduce the risk of oxidative stress and help fight cancer growth

Water chestnuts contain very high levels of the antioxidant ferulic acid.

This antioxidant ensures that the flesh of water chestnuts stays crunchy, even after they are cooked. What’s more, several studies suggest ferulic acid to a lower risk of several cancers.

Other test-tube studies have found that ferulic acid helped suppress the growth of tumors and cancer cells, as well as inflammation.

It’s likely that the anticancer effects of water chestnuts are related to their antioxidant content.

Cancer cells rely on large amounts of free radicals to allow them to grow and spread. As antioxidants help neutralize free radicals, they may compromise cancer cell growth.

That said, most of the research on water chestnuts and cancer is based on test-tube studies. More human-based research is necessary before giving recommendations.

How to use water chestnuts

Water chestnuts are a common delicacy in Asian countries.

They are highly versatile and can be enjoyed raw, boiled, fried, grilled, pickled, or candied.

For example, water chestnuts are often peeled and either diced, sliced, or grated into dishes such as stir-fries, omelets, chop suey, curries, and salads, among others.

They can also be enjoyed fresh after washing and peeling, as they have a crispy, sweet, apple-like flesh. Interestingly, the flesh continues to stay crisp even after boiling or frying.

Some people choose to use dried and ground water chestnuts as a flour alternative. This is because water chestnuts are high in starch, which makes them a great thickener.

Water chestnuts can be purchased fresh or canned from Asian food stores.

The bottom line

Water chestnuts are aquatic vegetables that are nutritious and delicious.

They are a great source of antioxidants and other compounds that may help prevent diseases linked with age, such as heart disease and cancer.

Water chestnuts are also highly versatile and can be added to a variety of dishes.

Try adding water chestnuts to your diet today to reap their health benefits.