Bean sprouts are low in calories but high in nutrients, making them an excellent addition to a healthy diet. They support digestive health, boost bone and heart health, and aid in weight loss. Bean sprouts also help balance cholesterol levels and improve metabolism, making them a highly nutritious food choice.
What are Bean Sprouts?
Bean sprouts are produced by the seeds of all types of beans but the two primary types in the world come from mung beans and soybeans. Vigna radiata [1]is the scientific name for mung beans, while soybeans are known as Glycine max. Soybean sprouts are slightly larger than mung bean sprouts and have a yellowish tint, while mung bean sprouts may have a green edge to their color. These types of beans sprout and can be consumed within a week, offering a denser source of nutrients than the original bean.
While these sprouts have been a part of East Asian, Indian subcontinent and Middle Eastern cuisine for thousands of years, they have only recently become popular in the rest of the world.
Bean Sprouts Nutrition Facts
Bean sprouts contain a high level of protein, at an average of 5 grams per cup of these sprouts. According to USDA, mung beans contain significant levels of vitamin C and vitamin B6, they also contain iron, riboflavin, pantothenic acid, niacin, thiamin, zinc, calcium, phosphorus, magnesium, potassium, and copper. These tiny sprouts also have an extremely low level of fat, no cholesterol, and no saturated fat. The dietary fiber content is excellent – more than 2.5 grams per cup, along with a low level of other complex carbohydrates. Finally, the calorie count of these sprouts is quite low, providing no more than 65 calories per cup. [2] [3] [4]
Bean sprouts have been traditional Chinese ingredients for a long history. Photo Credit: Shutterstock
“The Complete Book of Enzyme Therapy” by Anthony J. Cichoke incorporates the additional nutritional benefits of eating sprouted foods. They contain proteolytic enzymes, which make them easy to digest proteins and carbohydrates. These digestive enzymes are readily available in sprouts instead of your body being forced to produce them. When your body doesn’t need to manufacture these enzymes, it can focus on making more essential enzymes that are critical to tasks like fighting off diseases. They also contain antioxidants like flavonoids, phenolic acids, and organic acids. [5] [6]
Health Benefits of Bean Sprouts
The top benefits of bean sprouts include the following:
Might Reduce Anxiety and Stress
Bean sprouts may contain good amounts of vitamin C, zinc, and magnesium. According to recent research by the Faculty of Health and Medical Sciences, University of Adelaide, Australia, all these nutrients are essential for balancing mood, relieving anxiety, and promoting sleep. Also, the bioflavonoids present in them also have stress-relieving qualities. [7] [8]
May Help Build Immunity
The Chemistry Central Journal, in a 2014 research, claims that beans sprouts like mung beans sprouts may contain flavonoids that improve the immune function. Strong immunity will help fend off infections and keep you protected from many diseases. [9]
May Improve Heart Health
The American Journal of Clinical Nutrition has time and again emphasized the importance of vitamin K in the human diet. Vitamin K is needed for blood clotting and inhibiting the buildup of calcium in blood vessels. Bean sprouts are a potentially rich source of this essential vitamin and therefore, they help keep your heart healthy. [10]
May Aid in Weight Loss
There is an impressively low number of calories found in bean sprouts, making them a healthy choice for a wide variety of meals, including sandwiches and salads. For people trying to lose weight, the dietary fiber content will also help avoid overeating and stimulate feelings of satiety, which will further aid in weight loss.
May Aid in Skin Care
Research has shown that the antioxidant levels of bean sprouts are actually higher than in the beans themselves, which means that these potentially phenolic compounds can reduce free radical activity all over the body. Antioxidants can also help minimize the appearance of wrinkles and scars, clear up blemishes caused by oxidative stress, and improve skin elasticity to keep you looking younger for longer. [11]
May Improve Improve Digestion
2.5 grams of dietary fiber in each cup of bean sprouts represents between 7 and 8.5% of the daily recommended intake for men and women, respectively. This can lead to more efficient digestion, as dietary fiber can help bulk up the stool and promote peristaltic motion. This will also relieve excess flatulence and bloating, as well as symptoms of constipation and diarrhea.
May Optimize Metabolism
The range of B vitamins found in bean sprouts is good news for those who want to improve their metabolism. B vitamins are involved in hundreds of processes in the body that regulate circadian rhythms, hormones, enzymes, and energy metabolism. So ensuring that you aren’t deficient in riboflavin, pantothenic acid, folate, niacin, and thiamin is a very good idea!
May Increase Circulation
With a significant amount of iron, bean sprouts provide an ideal way to support circulatory health and ensure that your body is receiving the resources and oxygen it needs for normal function and repair. Furthermore, a proper iron intake will help avoid the signs of anemia, such as lightheadedness, muscle weakness, and fatigue.
Might Regulate Bone Density
Vitamin K is often overlooked, but it may play a critical role in regulating bone mineral density in the body, ensuring that minerals stay at their proper levels in the blood, which can protect heart health and other metabolic functions. The additional minerals, such as manganese and zinc, also help prevent osteoporosis and build strong bones.
Might Prevent Birth Defects
The Institute of Food Science, Spain, suggests that bean sprouts contain an ample amount of folic acid, which can help expectant mothers avoid neural tube defects. The connection between this vitamin and this tragic condition is well researched, and folate supplements are often given to pregnant women. However, it is essential that you speak with your doctor before adding powerful new foods like bean sprouts to your pregnancy diet. [12]
May Increase WBC Count
These unassuming bean sprouts contain a significant amount of vitamin C and the concentration increases after the bean germinates. This can help stimulate the production of white blood cells by your immune system, in addition to the antioxidant effects of vitamin C, which will help reduce oxidative stress and free radical activity throughout the body.
Might Balance Cholesterol Levels
The American Journal of Clinical Nutrition has numerous studies that focus on the effects of dietary fiber on cholesterol levels. With no cholesterol content but a moderate amount of dietary fiber, regular consumption of properly prepared bean sprouts can help balance your cholesterol levels. Fiber scrapes excess cholesterol and reduces plaque in the arteries and blood vessels, thus lowering your risk of cardiovascular events such as heart attacks and strokes. [13]
May Speed up Healing
Vitamin K and vitamin C may both play a key role in healing; vitamin K is a critical component in blood clotting, which will help heal wounds and lower your risk of exposure or infection. Vitamin C, on the other hand, is required to produce collagen, the basic compound that makes up our tissues, cells, muscles, and blood vessels. Bean sprouts happen to have these two vitamins in high supply.
How to Prepare Bean Sprouts?
Bean sprouts are quite simple to grow in your own home and are even easier to prepare. To grow your own bean sprouts, simply follow the instructions below and your refrigerator will be one step closer to perfection!
How To Make Sprouts At Home: Easy Recipe
Ingredients
- 2 tbsp sprouting seeds/legumes of your choice
- 1.5 cups water
Instructions
- All kinds of grains and legumes can be sprouted. Mung beans, alfalfa sprouts, and bean sprouts are the most common kind. You can also use pumpkin seeds or sunflower seeds.
- Select a clean, wide-mouth jar or mason jar for sprouting. They can be half a liter or one-liter bottles, depending on how much of the seeds you decide to sprout.
- Cut a piece of cheesecloth that is slightly wider than the mouth of the jar. You can also instead buy a sprouting jar with a mesh lid. The cheesecloth or the mesh helps drain the water used to sprout the seeds.
- Add two tablespoons of the seeds of your choice to the jar. You can now add one and a half cup of room temperature water.
- Secure the cheesecloth with rubber bands on the jar mouth. If you are using a sprouting jar, put its lid.
- Let the seeds soak overnight. Drain the water in the morning. Fill enough water to make the seeds wet. Shake the jar so that some seeds stick to the jar glass.
Place the jar in a warm, sunny place. Continue to rinse the seeds till you see the seeds beginning to sprout. It may take a week. Once the sprouts are the desired length, drain them completely and rinse them well.
- It is advisable to have the sprouts fresh. You can keep them in the refrigerator for up to a week. You can add the fresh sprouts to salads, sandwiches, or stir-fries.
Side Effects of Bean Sprouts
There is quite a bit of debate regarding the safety of bean sprouts, as there are some common side effects, including gastrointestinal distress and a compromised immune system. While this debate still rages on, most people agree that with proper preparation and storage, bean sprouts can be extremely beneficial to overall health.
- Stomach Issues: When bean sprouts are eaten raw, they can often cause stomach distress, partially because of the risk of certain bacteria forming in the damp environment of bean sprouts is quite high. E. coli and Salmonella are commonly associated with bean sprouts that are improperly stored or prepared, which can lead to nausea, vomiting, and diarrhea. [14]
- Immune System: As mentioned, pathogens and other unwanted substances are commonly found in bean sprouts, which can lead to more serious bacterial, viral, or fungal infections. If your immune system is compromised in any way, you should avoid eating bean sprouts, as it could leave you vulnerable to more serious infections.
