Wocas, tuber, Oregon, yellow pond lily (Klamath)
Category: American Indian/Alaska Native Foods Method: Cooked
Nutrition Highlights
Serving Size
Calories
9.6
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 8.0 (83.1%) |
| Fat | 0.9 (9.3%) |
| Protein | 0.8 (8.1%) |
| Total | 9.6 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 26 (91.4%) |
| Carbohydrate | 2.0 (7.1%) |
| Protein | 0.2 (0.7%) |
| Ash | 0.1 (0.5%) |
| Fat | 0.1 (0.4%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in carbohydrates which provide a good source of energy
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Contain vitamin C which acts as an antioxidant and supports immune function
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Rich in vitamin B6 which helps convert food into glucose for energy and is important for brain development
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Good source of dietary fiber which aids digestion and helps prevent constipation
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Low in calories and fat making it a healthy choice for weight management
Risks
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High in carbohydrates which can lead to weight gain if consumed in excess
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Contains antinutrients like oxalates which can interfere with absorption of minerals like calcium, magnesium and iron
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May contain natural toxins and allergens depending on where it is harvested from
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Not a good source of protein, vitamins or minerals
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Cooking may reduce levels of some nutrients like vitamin C
Additional Information
Wocas, also known as yellow pond lily (Klamath), is a tuber commonly found in Oregon. When cooked, it offers several nutritional benefits along with a few potential risks. Let's delve into the primary attributes and secondary attributes of this food product to understand its overall nutritional profile.
Primary Attribute: Wocas is a tuber that provides a good source of carbohydrates. Carbohydrates are the body's primary source of energy and are essential for various bodily functions. Consuming wocas can help meet your daily energy requirements.
Secondary Attributes:
1. Fiber: Wocas contains a notable amount of dietary fiber. Fiber is crucial for maintaining digestive health, preventing constipation, and promoting satiety. Including wocas in your diet can aid in achieving a healthy digestive system and managing weight.
2. Vitamins and Minerals: Wocas is a source of various vitamins and minerals, including vitamin C, potassium, and manganese. Vitamin C is an antioxidant that supports the immune system and helps in collagen synthesis. Potassium is essential for maintaining proper heart and muscle function, while manganese plays a role in bone health and metabolism.
3. Low in Fat: Wocas is naturally low in fat, making it a suitable choice for individuals aiming to reduce their fat intake or manage their weight. However, the cooking method can affect the overall fat content of the dish.
4. Antioxidants: Wocas contains antioxidants that help protect the body against oxidative stress and reduce the risk of chronic diseases. These antioxidants, including phytochemicals like flavonoids, contribute to the overall health benefits of wocas.
Risks:
1. Allergies: Some individuals may be allergic to wocas or other tubers. If you have known allergies to similar foods, it is advisable to exercise caution when consuming wocas for the first time. Monitor your body's reaction and seek medical advice if any adverse symptoms occur.
2. High Glycemic Index: As a carbohydrate-rich tuber, wocas has a relatively high glycemic index (GI). Foods with a high GI can cause a rapid rise in blood sugar levels, which may not be suitable for individuals with diabetes or those aiming to manage their blood sugar levels. It is recommended to consume wocas in moderation and pair it with other low GI foods to minimize blood sugar spikes.
In conclusion, wocas, or yellow pond lily (Klamath), is a tuber that offers several nutritional benefits. It is a good source of carbohydrates, dietary fiber, vitamins, minerals, and antioxidants. However, individuals with allergies or those concerned about blood sugar control should be cautious. As with any food, moderation and a balanced diet are key to enjoying the nutritional benefits while minimizing potential risks.