Bhagyashree, a celebrated actor in the Hindi film industry, has become equally well-known for her dedication to health and fitness. A self-proclaimed fitness addict and nutritionist, her social media is a treasure trove of tips and insights on wellness.
Recently, Bhagyashree shared the many benefits of water chestnuts in an Instagram reel. In the caption, she wrote, “Water chestnuts are highly nutritious, even though they contain carbs. They have a low glycemic index, which means the carbs break down slowly, releasing glucose into the bloodstream gradually, as the body needs energy. This helps prevent sudden spikes in blood sugar. They’re also rich in fiber, potassium, manganese, copper, B6, riboflavin, and antioxidants.”
We reached out to experts to better understand the health benefits of making water chestnuts a part of your daily diet.
Vijayshree N, head and chief dietician of MGM Healthcare, said that even though it is called a “nut,” it actually falls under the category of vegetables—specifically, a water vegetable. “In terms of nutritional value, 100 grams of water cashew nut provides around 27 grams of carbohydrates. There isn’t much protein in it, but it does have a good amount of vitamin C and calcium and is very rich in potassium, containing around 500 mg per 100 grams. It is high in fiber content and has anti-inflammatory and antioxidant properties,” she said.
C V Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, Chennai, said that they are low in calories yet rich in essential nutrients, including vitamin B6, potassium, and manganese, which support metabolic and immune function. “The high fiber content aids in weight management by promoting satiety, and they support heart health through their potassium levels, which can help regulate blood pressure,” she said.
(Source: Freepik)
Consuming water chestnuts daily poses no significant risks for most people. However, Vijayshree warned diabetics to exercise caution due to the carbohydrate content. For individuals with heart conditions, water chestnuts offer notable benefits. “Potassium supports heart rhythm, while their copper and calcium content boosts metabolism and immunity,” she said.
Aishwarya recommended a daily serving size of half to one cup. “They’re versatile and can be enjoyed raw, boiled, steamed, or stir-fried. They also make great additions to soups, stews, and salads, whether pickled, mashed, pureed, or roasted,” she said.
Vijayshree suggested a daily intake of around 100 grams and pointed out a rare but possible issue: “While it’s generally safe for consumption, some people may experience allergic reactions due to its rarity and the fact that it grows in water, although allergic responses are uncommon,” she said.
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