Can eating bamboo shoots help you lose weight? Spring bamboo shoots are delicious, but there are three major taboos that you must not ignore!

Can eating bamboo shoots help you lose weight? Spring bamboo shoots are delicious, but there are three major taboos that you must not ignore!

If you don't eat spring bamboo shoots, how can you know the meaning of spring? Speaking of seasonal vegetables in spring, spring bamboo shoots are really popular! Fresh spring bamboo shoots in spring are known as the "first vegetarian dish". Spring bamboo shoots have a unique taste, crisp and tender, especially in the south where you can eat fresh spring bamboo shoots, spring bamboo shoots are a delicacy that people are obsessed with.

Why are newly unearthed spring bamboo shoots the most delicious? What nutrients do spring bamboo shoots have? How should they be preserved?

Although spring bamboo shoots are delicious, there are some "taboos" when eating them. If you eat them right, you can enjoy the delicious taste, but if you eat them wrong, it will harm your body. Today, let's talk about those things about spring bamboo shoots.

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Two common types of spring bamboo shoots

Bamboo shoots are the buds and young stems that are differentiated and swollen from the buds on the bamboo rhizome. Spring is the season for tasting bamboo shoots. There are two main types of bamboo shoots that people eat, namely, moso bamboo shoots and praecox bamboo shoots , both of which belong to the genus Phyllostachys of the Poaceae family.
Compared with the two, bamboo shoots taste crisper and more tender than bamboo shoots, because bamboo shoots have a lower dietary fiber content than bamboo shoots. The higher the dietary fiber content, the rougher the taste. However, the flavor of bamboo shoots is better than bamboo shoots, because the sugar-acid ratio of bamboo shoots is higher than that of bamboo shoots. [1] However, bamboo shoots taste sweeter. If you like sweet taste, you can choose bamboo shoots.

Why are spring bamboo shoots so fresh?

The reason why spring bamboo shoots taste delicious is probably because they are rich in flavoring substances such as amino acids.
Researchers have analyzed the nutritional components of eight species of bamboo shoots. The results show that the amino acid content of the eight species of bamboo shoots is higher than that of vegetables we often eat, such as Chinese cabbage, garlic sprouts, leeks, water spinach, and coriander. In addition, the total amount of amino acids in bamboo shoots is the highest. [2]

Among the amino acids, aspartic acid, glutamic acid, histidine and arginine are related to the umami taste of bamboo shoots; valine, isoleucine, leucine, tyrosine and phenylalanine are related to the bitter taste of bamboo shoots; glycine, alanine, serine and proline are related to the sweet taste of bamboo shoots. From the test results in the study, it can be seen that the aspartic acid, glutamic acid and histidine content of moso bamboo shoots are the highest among the eight types of bamboo shoots, and are also higher than those of thunbergia bamboo shoots. [1] Only arginine is slightly lower than that of sweet bamboo and high-node bamboo shoots. Therefore, moso bamboo shoots are still very delicious. [2]

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In addition, bamboo shoots are rich in reducing sugars, which make them taste sweet. However, this sweetness does not last long and will decrease as the respiration intensity of bamboo shoots decreases. At the same time, the content of insoluble dietary fiber in dietary fiber will gradually increase, making the bamboo shoots taste rougher and less sweet.

Therefore, fresh spring bamboo shoots just unearthed are the most delicious in both taste and texture.

How nutritious are spring bamboo shoots?

Spring bamboo shoots are not only delicious, but also nutritious.

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▶ Insoluble dietary fiber: Spring bamboo shoots are rich in dietary fiber, of which the insoluble dietary fiber content is as high as 2.8 grams/100 grams, which is 4 times that of rapeseed. Insoluble dietary fiber can promote gastrointestinal mechanical movement, promote defecation, prevent intestinal diseases, reduce the occurrence of colon cancer, and lower blood lipids and cholesterol.

▶ Mineral iron: Most vegetables do not have a high iron content, but bamboo shoots have a decent iron content among vegetables, at 2.4 g/100 g. [3] Although not as high as spinach, it is 1.8 times that of Chinese cabbage, so it can make a small contribution to iron supplementation. However, the absorption rate of iron in plants is low, so it must be eaten with foods rich in vitamin C to promote iron absorption, such as sweet peppers, colored peppers, bitter melon and other vegetables.

▶ Phytochemicals: Spring bamboo shoots are rich in phytochemicals, such as organic acids, tannins and other ingredients. Although they have strong antioxidant capacity, they may also interfere with the absorption of minerals. Therefore, it is recommended to blanch the spring bamboo shoots before other cooking.

How to preserve the spring bamboo shoots you bought?

If you want to enjoy the taste of fresh bamboo shoots, you have to race against time. The longer the bamboo shoots are stored, the worse they taste, and you can no longer enjoy their freshness. This is because bamboo shoots are prone to fiber lignification, mold and rot during storage.

Even if it doesn't look spoiled, the taste will deteriorate. Spring bamboo shoots are the most active part of the edible bamboo shoot plant organs. When they are just harvested, they still maintain life activities, but because of changes in the physiological environment, respiration will increase, which accelerates the lignification process. If the storage temperature is not appropriate, the spring bamboo shoots will further age.

Only by storing bamboo shoots at low temperatures after harvesting can we reduce respiration and slow down the aging process. Studies have shown that the suitable storage temperature for spring bamboo shoots is 1°C, at which the respiration intensity, physiological activity, cellulose content and weight loss rate are low, while the vitamin C, protein and total sugar content are better preserved. [4]

Therefore, it is best to eat the spring bamboo shoots you buy immediately, otherwise you should refrigerate them in time and eat them as soon as possible.

Can eating bamboo shoots help you lose fat?

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People often say that eating more bamboo shoots can help you lose weight. In fact, there is no food that can help you lose fat. What people call "losing fat" is nothing more than promoting gastrointestinal motility and promoting fat excretion.

Spring bamboo shoots are rich in dietary fiber, which can promote gastrointestinal motility after consumption, and are useful for the so-called "fat removal". In addition, spring bamboo shoots are low in calories, only 25 kcal/100 g, [3] which is not as high as the calories of broccoli. Its rich dietary fiber can also enhance satiety and control appetite.

Overall, adding spring bamboo shoots to your diet is helpful for weight control and weight loss.

There are also taboos when eating bamboo shoots. Pay attention to the following 3 points

▶ Do not eat raw: Bamboo shoots must be blanched before eating! Although fresh bamboo shoots are crisp and tender, they cannot be eaten raw directly. This is because fresh spring bamboo shoots contain cyanide, cyanogenic glycosides, tannins, oxalic acid, ephedrine and other substances. Eating them raw directly will not only taste bitter and spicy, [4] but will also affect the absorption and utilization of minerals and increase the risk of kidney stones.

However, these ingredients are soluble in water and are not heat-resistant. Therefore, you must blanch the bamboo shoots in boiling water for 7 to 10 minutes before eating them. This can greatly reduce their content, so you can eat them with confidence. You don't have to worry about the loss of heat-sensitive vitamin C and B vitamins. The content of these nutrients in bamboo shoots is also very low, and they can be supplemented from other foods.

▶ Eat less if you have a bad stomach: Spring bamboo shoots are high in insoluble dietary fiber and contain trypsin inhibitors, which inhibit the activity of trypsin and hinder the digestion and absorption of protein. [5] For people who already have stomach problems or indigestion, this may increase the risk of stomach discomfort.

▶ People with allergies: Some people may be allergic to bamboo shoots, and may experience skin and respiratory discomfort after eating them. If it is your first time eating bamboo shoots, you can try a small amount. Even if you are not allergic, do not eat too much bamboo shoots at once.

Summary: Spring is the right time to eat bamboo shoots! In order to taste the freshness, you must race against time to "grab bamboo shoots" and peel them before cooking. Braised winter bamboo shoots, pickled bamboo shoots with pork and preserved vegetables, bamboo shoots with scallion oil, chopped spring bamboo shoots with peppers, and pickled bamboo shoots with sour and spicy sauces... These delicacies on the spring table, let's prepare them!

References:

[1] Zhang Jiajia, Bai Ruihua, Ding Xingcui. Comparison of nutritional and safety quality of two main edible bamboo shoots[J]. Food Research and Development, 2021, 42(08): 18-23.

[2] Li Donglin, Sun Daiyan, Sun Wei, Yu Chengjing. Analysis of nutritional components of fresh bamboo shoots from eight bamboo species of Phyllostachys genus[J]. Journal of Bamboo Science, 2018, 37(04): 14-19. DOI: 10.19560/j.cnki.issn1000-6567.2018.04.004.

[3] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[4] Cui Fengxin, Ding Xingcui, Li Lushuang, Zhang Zhiyuan, Cai Hanjiang. Relationship between types and contents of flavor substances in bamboo shoots and pungent taste intensity[J]. Journal of Forestry Science Research, 2017, 30(06): 1041-1049. DOI: 10.13275/j.cnki.lykxyj.2017.06.023.

[5] Wang Yu, He Lei, Ren Qiong, Yu Nengfu. Extraction and separation of trypsin inhibitor from bamboo shoots[J]. Southern Forestry Science, 2015, 43(06): 56-58. DOI: 10.16259/j.cnki.36-1342/s.2015.06.016.

Author: Xue Qingxin, registered nutritionist

Review｜Chen Ran Associate Research Librarian (Science Communication)/Senior Engineer, COFCO Nutrition and Health Research Institute

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