Are green bamboo shoots more nutritious than white bamboo shoots? 3 groups with weak stomachs should not eat too much

When eating bamboo shoots in summer, don’t forget green bamboo shoots. Nutritionists point out that green bamboo shoots are rich in fiber and protein, which can not only help with weight loss, but also relieve constipation and prevent edema. Whether eaten cold, in soup or stir-fried, green bamboo shoots are a favorite of gourmets. However, nutritionists remind us that there are three taboos in eating bamboo shoots, and people with weak stomachs should not eat too much.

Nutritionist Su Yan-chen pointed out that green bamboo shoots are the best quality fresh bamboo shoots in Taiwan, and their main production period is between the Dragon Boat Festival and the Double Tenth Festival. What makes them different from other bamboo shoots is that when they are unearthed, they first grow downwards and then upwards, so the shoots are curved into a horn shape, and they taste best when they weigh about 300 to 400 grams.

Green bamboo shoots are low in calories and rich in dietary fiber

In particular, green bamboo shoots are more nutritious than white bamboo shoots. They taste sweet and crisp like a juicy pear, with an average sweetness of over 7 degrees, which is higher than the average sweetness of 5.3 degrees of ordinary bamboo shoots. They have a special aroma, are rich in dietary fiber and protein, help gastrointestinal motility, and are low-calorie, low-cholesterol vegetables.

In addition to being low in calories (about 22 calories per 100 grams) and rich in fiber, every 100 grams of bamboo shoots contains about 41 mg of phosphorus, and 7 and 12 mg of calcium and magnesium, respectively. It is worth noting that 100 grams of bamboo shoots contain up to 340 mg of potassium, which is almost 8 times the potassium content of the same weight of wet wood ear (about 40 mg of potassium per 100 grams), making it a high-potassium food.

The difference between green bamboo shoots and other bamboo shoots is that the shoots are bent into a horn shape. (Photo courtesy of the Council of Agriculture)

Helps with defecation and prevents edema. Three groups should eat less

Nutritionist Su Yanchen emphasized that green bamboo shoots contain cellulose, low starch, a variety of vitamins and trace elements such as calcium, phosphorus, potassium, and iron, and are a special healthy food. It is rich in dietary fiber, which can help digestion, stimulate gastrointestinal motility, assist in smooth bowel movements and prevent edema. Although eating green bamboo shoots has many benefits, the following three groups are advised to eat less:

1. People with poor gastrointestinal function: Patients with severe duodenal ulcers, gastric bleeding, liver cirrhosis, chronic enteritis, esophageal varices and other diseases are prone to diarrhea, gastrointestinal colic and other discomforts if they eat too many bamboo shoots. Because bamboo shoots are rich in crude fiber and difficult to digest, it is not suitable to eat bamboo shoots on an empty stomach or alone; you should also chew them slowly when eating.

2. People with poor renal function: Bamboo shoots have a high potassium ion content. In addition to blanching to reduce potassium ions, it is recommended not to eat more than 100 grams per meal, about half a shoot to one shoot is enough.

3. Patients with hypertension: Some pickled bamboo shoots products, such as sour bamboo shoot shreds and sour bamboo shoot slices, usually contain high sodium content, and patients with hypertension must control the amount they consume.

Green bamboo shoots cooked in a rice cooker with chili to remove the bitterness

In addition, green bamboo shoots that are in season are quite delicious and have almost no bitterness. According to the Council of Agriculture’s recommendation, steaming in an electric rice cooker is the simplest and least likely method of cooking. Wash the green bamboo shoots and put them into the inner pot, cover the lid, add two cups of water (electric cooker measuring cup) to the outer pot, after cooking, let it cool and put it in the refrigerator as soon as possible.

When steamed in an electric cooker, the sugar content after cooking is not much different from before cooking. Of course, you can also boil them in water, but it is recommended to boil them with the shells to better preserve their freshness and sweetness, so be sure to wash the bamboo shoots before cooking. After cooking, wait for it to cool down, then put the bamboo shoots and the bamboo shoot water directly into the refrigerator to refrigerate. This can preserve the original flavor of the bamboo shoots. The bamboo shoot water is fragrant and sweet, and can be used to make soup, or drink directly after cooling down.

If you are worried that the bamboo shoots will taste bitter, you can add raw rice when boiling them in water. Before cooking, make a deep cut on the back of the bamboo shoot, put it into cold water, then add raw rice (the ratio of water to raw rice is about 10:1) and a little bit of chili pepper and cook together. The water needs to cover the bamboo shoots. At this time, the trace elements in the rice can retain the sweetness of the bamboo shoots, while the chili pepper will make the umami flavor of the bamboo shoots more obvious. Bring to a boil and cook for 10 minutes, then turn to low heat and continue cooking for 40 minutes before turning off the heat. Let the bamboo shoots cool down and refrigerate without rinsing them.