Winged Bean Tuber is a nutritious root vegetable that has gained popularity for its low-carb content, high fiber, and antioxidants. When eaten raw, 100 grams of winged bean tuber contains 148 calories.

Apart from being a low-carb food option, Winged Bean Tuber is also rich in vitamins and minerals. It's high in vitamin C, vitamin B6, potassium, and iron. It also contains a significant amount of protein and fiber, which makes it filling and satisfying.

In this article, we'll delve into the nutritional value, health benefits, potential side effects of consuming Winged Bean Tuber, and ways to add it to your diet.

What is the Winged Bean Tuber?

Winged Bean Tuber is an edible root vegetable that belongs to the Fabaceae family. It grows in tropical and subtropical countries and is also known as Goa bean, Asparagus pea, four-angled bean, or princess bean. The tuber of the winged bean is typically brown, and its shape is oblong or elliptical, and has pointed ends. The tuber is rich in nutrients and can be eaten both raw or cooked. Its taste is similar to other starchy vegetables like sweet potatoes or yams. The mature leaves, flowers, and immature pods of the plant are also edible and are used in traditional cuisines.

Calories in Winged Bean Tuber

A 100-gram serving of raw Winged Bean Tuber contains 148 calories on average. The calorie content of winged bean tuber comes mainly from its carbohydrate and fiber content, with about 33 grams of carbs and 4 grams of fiber per serving. It also provides a small amount of protein and fat.

Carbohydrates, Protein, and Fat in a Serving of Winged Bean Tuber

A 100-gram serving of raw Winged Bean Tuber contains 33 grams of carbohydrates, 9 grams of protein, and 1 gram of fat. The carbohydrate content of winged bean tuber comprises mostly complex carbohydrates like starch, which makes it a low-glycemic index food. It also contains a small amount of simple sugars.

Health Benefits of Winged Bean Tuber

Winged Bean Tuber is a rich source of nutrients and has several health benefits: - It's a low-carb and high-fiber food that can help with weight management and heart health. - It's high in antioxidants that can boost the immune system and fight inflammation.

Ways to Include Winged Bean Tuber in Your Diet

Winged Bean Tuber can be a versatile ingredient in your diet. Here are some easy ways to add it to your meals: - Slice it thinly and add it to salads or sandwiches. - Roast or stir-fry it with other vegetables, herbs, or spices.

Comparison of Winged Bean Tuber with Other Starchy Vegetables

Compared to other starchy vegetables, Winged Bean Tuber is a low-calorie and high-fiber food. Here's a comparison of its nutritional value per 100-gram serving with other common tubers: - Potato: 77 calories, 2 grams of protein, 17 grams of carbs, 2 grams of fiber. - Sweet potato: 86 calories, 1.6 grams of protein, 20 grams of carbs, 3 grams of fiber.

Potential Side Effects of Winged Bean Tuber

While Winged Bean Tuber is generally safe for most people, it may cause some digestive discomfort or allergic reactions in some individuals. The tuber contains oligosaccharides, which can cause bloating and gas in sensitive people. If you have a history of allergies or gastrointestinal issues, it's advisable to consult a healthcare professional before adding winged bean tuber to your diet.

Selecting and Storing Winged Bean Tuber

When selecting Winged Bean Tuber, choose firm, unblemished, and heavy ones. Avoid those that have soft spots, mold, or discoloration. If possible, choose small and thin tubers, as they are less fibrous and more flavorful. Store winged bean tuber in a dry and cool place away from direct sunlight. It can last up to two weeks in the refrigerator, and up to three months in the freezer.

Cooking and Preparing Winged Bean Tuber

To prepare Winged Bean Tuber, wash it thoroughly under running water and peel off the skin with a vegetable peeler or a sharp knife. Cut it into thin slices or cubes, depending on your recipe. Winged bean tuber can be cooked in various ways, such as boiling, steaming, baking, roasting, or stir-frying. It's also a popular ingredient in soups, stews, curries, and salads.

Recipes using Winged Bean Tuber

Here are some easy and healthy recipes that use Winged Bean Tuber: - Winged Bean Tuber Salad: slice the tuber thinly and mix it with other raw vegetables like cucumber, carrot, and red bell pepper. Dress it with lime juice, olive oil, and your favorite herbs or spices. - Roasted Winged Bean Tuber: toss the tuber with a drizzle of olive oil, salt, pepper, and paprika. Roast it in the oven at 200°C for 20-25 minutes, until golden and tender.