Keto Bean Sprouts
Keto bean sprouts? Yes!
Bean sprouts are culinary vegetables that can be obtained from the germination of beans. The sprouts are tender, edible shoots which are the protrusion from the germination of beans.
Many kinds of beans can be sprouted to be used as ingredient for recipes, however the most commonly consumed variety, and probably the type most people are familiar with, is the mung bean sprout.
Bean sprouts are distinctively crunchy with a light, mildly-sweet flavor which make them a staple for many dishes such as salads and soups, especially in East Asian cuisines.
Bean sprouts are also not very hard to find, and they are very cheap as well.
They are available in most grocery stores and farmers’ markets. But if it so happens that beans sprouts are not available in your area, growing them is very easy.
All that is needed is your choice of beans, a safe and closed container, a place in your house where you can keep the beans away from the sunlight, and some few days of patient and religious watering so that sprouting can be encouraged.
In a few days of taking care of the beans, sprouts should grow, a few days more and they should be ready for consumption.
Keto Bean Sprouts Nutritional Info
Not only are bean sprouts readily available, cheap, and delicious ingredients, they are also highly nutritious that comes with health-promoting effects.
Generally, bean sprouts contain high concentration of vitamin C, proteins, and fibers that makes it one of the most nutritious and complete vegetables out there.
For example, 100 grams of mung bean sprouts, the most common type of bean sprout, contains 31 calories, 3 grams of proteins, 6 grams of carbohydrates, 2 grams of fiber, 4 grams of sugar, and 0 grams of fat.
It also contains high amounts of vitamin C, calcium, and iron.
The presence of proteins and peptide in bean sprouts have been known to help in the prevention and treatment of high blood pressure or hypertension, as well the reduction of the risk of cancer.
Studies confirms that the proteins and peptides in bean sprouts slow the growth of cancer cells.
The insoluble dietary fibers found in bean sprouts also promote healthy digestion, which moves quickly along the digestive system carrying along with it the waste products that are very toxic for the body.
This process can help people who are suffering from constipation. On the other hand, the high levels of antioxidants present in bean sprouts promote eye health and will help prevent the development of harmful common eye conditions, which may include age-related macular degeneration or the AMD.
The AMD is one of the leading causes of loss of vision for adults over the age of 55. The high vitamin C content of most bean sprouts also help in the prevention of cataracts.
Proper consumption of bean sprouts has also been proven to improve the holistic wellness of the heart.
Sprouts do this by reducing the presence of bad cholesterol that causes the build-up of plaque that clogs the arteries, while also increasing good cholesterol which aid in clearing fatty deposits from the blood.
Health Benefits of Bean Sprouts
Additionally, different types of bean sprouts offer extra benefits due to slight differences in their nutritional value.
Kidney bean sprouts contain high amounts of melatonin which could help in the prevention of diabetes. The lentil sprouts have increased antioxidant capacities which reduces bad cholesterol levels while also increases levels of good cholesterol.
Pea sprouts contain twice the amount of vitamin B9 or folate than other bean sprouts, which decreases the risk of birth abnormalities such as heart and nervous system defects.
Chickpea sprouts are recommended for women as it contains high levels of phytoestrogen, which could reduce menopausal symptoms such as osteoporosis and high blood cholesterol levels.
Mung bean sprouts have high flavonoid and vitamin C contents that give it its potential anticancer benefits.
Soybean sprouts can reduce the risk of iron deficiency in the blood, while the adzuki bean sprouts’ sinapic acid can have anti-inflammatory, antibacterial, and anticancer effects.
But, Are Bean Sprouts Keto?
But are bean sprouts keto? The answer is yes, bean sprouts are keto friendly. Ketogenic diet only allows 20 grams of carbohydrate to be consumed per day.
Per 100 grams of bean sprouts, there is only a 5.94 grams of carbohydrate content. Bean sprouts have a common serving size of a handful up to 200 grams, which is still within the daily carb limit for people who are on a ketogenic diet.
The bean sprout is an ideal keto friendly food and ingredient to consume that could be a great addition to most meals such as salads, stir-fries, noodle soups, and even as snacks.
Keto Bean Sprouts Salad Recipe!
To start you off with your exploration of keto bean sprouts, here’s a recipe for a Korean-inspired keto bean sprouts salad, which is a super speedy salad that is keto and low carb. It is perfect as a side dish for main dishes such as seafood, steaks, and chicken.
For this recipe, you will be needing the following ingredients:
- 1 lb. of mung bean sprouts
- 7 cups of water
For the seasoning, you will be needing:
- 3 tbsp. of coconut aminos
- 2 bulbs of scallions
- ¼ -1/2 tsp. of coarse sea salt to taste + 2 pinches
- 2-3 tsp. of toasted sesame oil
- 02.-0.3 oz. of clove garlic
- Toasted white sesame seeds
First off, clean and prepare some of the ingredients. Thoroughly rinse the mung bean sprouts, chop the scallions, and grate or crush (whichever you prefer) the garlic.
Then, boil one large pot of water. Approximately, this should contain 7 cups of water. Add two pinches of coarse sea salt to season the water.
Add the mung bean sprouts to the boiling water and quickly blanch them for about 45 second to 1 minute.
After that, rinse the sprouts in cold running water, and then set it aside.
While you wait for it to drain well. For the sauce, gently mix all of the ingredients from the coconut aminos up to the garlic in a bowl.
Get a large serving bowl and place the blanched and drained mung bean sprouts. Add the sauce and gently mix. Taste the mix to make some adjustments to the seasoning.
Once done, you can sprinkle the salad with toasted sesame seeds. This can be served either warm or cold. The salad can be stored for up to 4 days in an airtight container in the refrigerator.
The bean sprouts, small as it may, is considered a powerhouse vegetable as it contain so much nutritional value but with low carb content.
The bean sprouts must be added in all ketogenic diets as it not only provide low carb intake, it also offer great health-promoting benefits for its proper consumption.