Looking for a low-calorie and nutritious addition to your meals? Look no further than 1 cup of cooked bean sprouts (from canned, fat added in cooking), which contains just 48 calories. But that's not all - bean sprouts are also packed with vitamins, minerals, and other important nutrients.
In addition to being low in calories, bean sprouts are also a great source of vitamin C and folate. Vitamin C is important for immune system function and skin health, while folate is essential for fetal development and may help protect against certain cancers. Bean sprouts also contain small amounts of iron, calcium, and potassium, which are important minerals for overall health.
In this article, we'll explore the nutritional content, health benefits, and ways to eat bean sprouts, as well as their potential role in weight loss, digestive health, eye health, and more.
Nutritional Content of Bean Sprouts
Bean sprouts are a low-calorie and nutrient-dense food that can be a great addition to any healthy diet. One cup of cooked bean sprouts (from canned, fat added in cooking) contains: - 48 calories
- 4.2 grams of protein
- 0.2 grams of fat
- 8.6 grams of carbohydrates
- 1.8 grams of fiber
- 29% of the recommended daily intake (RDI) of vitamin C
- 21% of the RDI of folate
- Small amounts of iron, calcium, and potassium Overall, bean sprouts are an excellent source of vitamins, minerals, and other important nutrients, while also being low in calories and high in fiber.
Calories in Bean Sprouts
As we mentioned earlier, 1 cup of cooked bean sprouts (from canned, fat added in cooking) contains just 48 calories. This makes them a great option for people looking to reduce their calorie intake, without sacrificing nutrition or flavor. Bean sprouts can be used in a variety of dishes, from stir-fries to salads, to add volume and texture without adding a lot of calories.
Health Benefits of Bean Sprouts
In addition to their nutritional content, bean sprouts also offer a range of health benefits. Some of the potential benefits of bean sprouts include: - Weight loss: Bean sprouts are low in calories and high in fiber, which can help promote feelings of fullness and reduce overall calorie intake.
- Digestive health: The fiber and water content in bean sprouts can help promote regular bowel movements and prevent constipation.
- Eye health: Bean sprouts are a good source of vitamin C, which is important for eye health and may help reduce the risk of age-related macular degeneration (AMD).
- Protein source: Bean sprouts are a plant-based source of protein, which can be beneficial for vegetarians and vegans, as well as people looking to reduce their intake of animal products.
- Immune system: The vitamin C content in bean sprouts can help support immune system function and reduce the risk of infections.
- Inflammation: Some studies have suggested that bean sprouts may have anti-inflammatory properties, which could help reduce the risk of chronic diseases. Overall, incorporating bean sprouts into your diet can be a great way to boost your overall health and well-being.
Ways to Eat Bean Sprouts
Bean sprouts can be a versatile and delicious addition to a wide range of dishes. Here are some ideas to get you started: - Stir-fries: Toss bean sprouts into stir-fries for a crunchy and flavorful addition. They pair well with a variety of proteins and sauces.
- Salads: Add bean sprouts to salads for extra crunch and nutrition. They work well in both leafy and grain-based salads.
- Sandwiches and wraps: Use bean sprouts as a filling for sandwiches and wraps. They add bulk and texture without a lot of calories.
- Soups: Bean sprouts can be added to soups and stews for added nutrition and texture.
- Spring rolls: Use bean sprouts as a filling for spring rolls, along with other vegetables and protein sources. These are just a few ideas - don't be afraid to get creative and try bean sprouts in new and interesting ways.
Bean Sprouts for Weight Loss
Bean sprouts can be a great addition to a weight loss diet, due to their low calorie and high fiber content. Fiber is important for promoting feelings of fullness and reducing overall calorie intake, which can help support weight loss. Bean sprouts can be used in a variety of low calorie dishes, such as stir-fries, salads, and soups, to help increase volume and satiety without adding a lot of calories.
Bean Sprouts for a Healthy Digestive System
In addition to their potential role in weight loss, bean sprouts may also help support digestive health. The fiber content in bean sprouts can help promote regular bowel movements and prevent constipation. Additionally, the high water content can help keep stools soft and easy to pass. Incorporating bean sprouts into your diet can be an easy and enjoyable way to support the health of your digestive system.
Bean Sprouts for Eye Health
The vitamin C content in bean sprouts can be beneficial for eye health, as it plays an important role in the development and maintenance of healthy eyes. Vitamin C may also help reduce the risk of age-related macular degeneration (AMD), which is a common cause of vision loss in older adults. By incorporating bean sprouts into your diet, you can help support the health of your eyes and reduce the risk of AMD.
Bean Sprouts as a Source of Protein
If you're looking to increase your intake of plant-based protein, bean sprouts can be a great option. One cup of cooked bean sprouts contains 4.2 grams of protein, which is comparable to other plant-based sources such as spinach and kale. Adding bean sprouts to your meals can help you meet your daily protein needs, especially if you are following a vegetarian or vegan diet.
Bean Sprouts for Immune System
The vitamin C content in bean sprouts can also help support immune system function. Vitamin C is important for the production of white blood cells, which are responsible for fighting off infections in the body. By incorporating bean sprouts into your diet, you can help support your immune system and reduce the risk of infections.
Bean Sprouts to Reduce Inflammation
Some studies have suggested that bean sprouts may have anti-inflammatory properties, which could help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. While more research is needed in this area, incorporating bean sprouts into your diet can be a simple and enjoyable way to help reduce inflammation and promote overall health and wellness.
"Incorporating bean sprouts into your diet can be an easy and enjoyable way to support your overall health and well-being."
5 Frequently Asked Questions About Cooked Bean Sprouts
1. What are the health benefits of cooked bean sprouts?
Cooked bean sprouts are low in calories and fat but high in fiber, vitamins, and minerals. They are a good source of protein, folate, vitamin C, and iron. Additionally, they contain antioxidants that can reduce inflammation and promote overall health.
2. How should you store cooked bean sprouts?
Cooked bean sprouts should be stored in an airtight container in the refrigerator. They can last for up to four days, but it is best to consume them as soon as possible to prevent spoilage.
3. Can you freeze cooked bean sprouts?
Yes, you can freeze cooked bean sprouts. However, their texture may become mushy after thawing. It is best to use frozen cooked bean sprouts in soups, stews, or other cooked dishes.
4. How do you cook canned bean sprouts?
Canned bean sprouts are precooked, so they can be eaten straight from the can. However, if you prefer warm bean sprouts, you can heat them up in a pan with a small amount of oil and seasonings. They can also be added to stir-fries, salads, or sandwiches.
5. Are there any risks associated with eating bean sprouts?
Raw bean sprouts can sometimes contain harmful bacteria such as E. coli and salmonella, which can cause foodborne illness. It is recommended to cook bean sprouts thoroughly to reduce the risk of contamination. Additionally, individuals with weakened immune systems or who are pregnant should avoid eating raw bean sprouts.