Bean sprouts are an incredibly helpful plant protein that has a variety of health benefits, including weight loss, boosting bone and heart health, treating brain disorders and digestive issues. Looking to optimize your metabolism? Bean sprouts are rich in folates and vitamins and will help keep good eyesight without causing oxidative stress.
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What are Bean Sprouts?
Bean sprouts are an important part of Asian cuisine. They can be eaten within a week of being produced, and offer a denser source of nutrients. While they’ve been part of Asian cuisine for thousands of years, they’ve only recently become popular in places other than Asia.
Bean Sprouts Nutrition Facts
Beans such as mung beans are the highest source of protein. They also contain significant levels of vitamin C, vitamin B6 and iron, riboflavin, pantothenic acid, niacin, thiamin and zinc. These tiny sprouts also have a relatively low level of fat, no cholesterol and zero saturated fat. On top of that, they’re a high source of dietary fiber – more than 2.5 grams per cup (equal to two slices of bread) – along with some complex carbohydrates. The calorie count is quite low – just 65 calories per cup! (That’s around 3 milligrams!) “The Complete Book of Enzyme Therapy” by Anthony J. Cichoke includes other nutritional benefits for the sprouter in his book. Beans like mung beans have proteolytic enzymes that make them easy to digest proteins and carbs easily; these digestive enzymes can be found in higher concentrations in sprouted seeds versus the body having to make them. When your body doesn’t need to manufacture these enzymes, it can focus on making more essential enzymes that help fight off diseases rather than manufacturing excess protease after being exposed to too many proteins or carbs from your diet. Beans like mung beans also contain antioxidants
Health Benefits of Bean Sprouts
Bean sprouts offer a variety of health benefits, including the following:
Might Reduce Anxiety and Stress
Bean sprouts contain essential nutrients, including vitamin C, zinc, and magnesium. They can also help with mood balance and anxiety relief, as well as promoting sleep. Furthermore, their bioflavonoids provide stress-relieving benefits.
May Help Build Immunity
One study aims to examine the benefits of beans sprouts, focusing on their effects on immunity. They believe that these sprouts may have antioxidant properties useful in helping to fend off infections and protect you from diseases.
May Improve Heart Health
Beyond being a staple in your diet, vitamin K has been found to increase the amount of blood clots in your body and reduce buildup of calcium. Moreover, bean sprouts are full of this vitamin, which can help you maintain a healthy heart. [10]
May Aid in Weight Loss
For people trying to lose weight, bean sprouts are a great choice. There are impressively few calories in a cup of bean sprouts, and the large quantity of dietary fiber will also promote feelings of satiety over overeating, helping you lose weight.
May Aid in Skin Care
Bean sprouts contain a compound called anthocyanins that is actually more potent at reducing free radical activity than the main compounds found in the beans themselves. Furthermore, it can help minimize the appearance of wrinkles and improve skin elasticity so your face stays looking young for longer. [11]
May Improve Improve Digestion
Within the leaves of the bean sprouts there is a low-fiber, not well-absorbable part that is more likely to get in your gut and move it along. This includes vitamin A, folate, vitamin K, magnesium, and polyphenols from the green leafy vegetables these are also found in.
May Optimize Metabolism
Consuming a wide variety of B-complex vitamins will help you improve your metabolism. They are essential in hundreds of biochemical reactions that regulate circadian rhythms, hormones, enzymes, and energy metabolism. So ensure that you’re not lacking riboflavin (vitamin B2), pantothenic acid (vitamin B5), folate (vitamin B9), niacin (vitamin B3) or thiamine (vitamin B1).
May Increase Circulation
Beans are an excellent source of iron, which is vital for skin health and proper function. Beans also provide a perfect amount of nitrogen to avoid the signs of anemia such as lightheadedness, muscle weakness, and fatigue.
Might Regulate Bone Density
Many people often overlook the importance of Vitamin K, but it actually plays a critical role in regulating bone mineral density in the body and ensuring that minerals stay at their proper levels. This can protect heart health and other metabolic functions. The additional minerals, such as manganese and zinc, are also helpful for preventing osteoporosis and build healthy bones.
Might Prevent Birth Defects
The Institute of Food Science, Spain, suggests that bean sprouts have plenty of folic acid. This vitamin helps to reduce the risk of neural tube defects in infants. It is a well-known fact that pregnant women should use folic acid supplements, but those on supplemental doses should always consult with their doctor first.
May Increase WBC Count
The concentration of vitamin C in these beans increases after the plant germinates, acting as a boost for your immune system. It will also help reduce oxidative stress and free radical activity throughout the body by supporting antioxidant enzymes while also providing more oxygen to healthy cells.
Might Balance Cholesterol Levels
A recent study by the American Journal of Clinical Nutrition showed that beans have no cholesterol content and are only moderately high in dietary fiber. Because of this, regular consumption of properly prepared bean sprouts can help you balance your cholesterol level while reducing cardiovascular risks such as heart attacks and strokes.
May Speed up Healing
Vitamin K and vitamin C are both important in healing. Vitamin K is a critical component in blood clotting, which will help fight infection, or speed up the healing process. Vitamin C is needed to produce collagen, the compound that makes up tissue and cells. A bean sprout happens to have these vitamins in it in high supply along with additional antioxidants.
How to Prepare Bean Sprouts?
Bean sprouts are quite simple to grow. In fact, you can grow them in your home! They’re even easier to prepare once you get the hang of it. The only things you’ll need are a jar and some space for roots to start taking root.
Side Effects of Bean Sprouts
There is a lot of debate about the safety of bean sprouts. There are some common side effects, including gastrointestinal distress and compromised immunity. There is a small percentage of people who have experienced allergic reactions after eating beans that have been cooked with wet-cooked goji berries. One outcome is diarrhea and nausea, which could be caused by improper storage or preparation that has led to the presence of pathogens (e.g., Salmonella). Additionally, food-associated parasites such as E. coli and worms were found in fermented milk products with wet-cooked goji berries.