Bean sprouts are a nutritious food that is great for weight loss and burning fat, and they also promote healthy skin. They are easy to grow at home, and in this article, we will explore the nutritional value of 100g of bean sprouts and answer the question: Will eating bean sprouts make you fat?
1. Nutritional Value of 100g of Bean Sprouts
Nutritional Value of 100g of Bean Sprouts
100g of bean sprouts contain 5.5g of protein, 5.3g of fat, 38g of carbohydrates, 91mg of calcium, 1.4mg of iron, 0.2mg of zinc, 0.13mg of vitamin B1, 0.75mg of vitamin PP, 0.09mg of vitamin B2, and 10mg of vitamin C. Bean sprouts are also a good source of folate, containing 15-25mg. In addition, they contain amino acids, minerals, and phytochemicals, which are beneficial to our health.
100g of bean sprouts contain a variety of beneficial nutrients
Health Benefits of Bean Sprouts
Due to their high nutrient content, bean sprouts offer a range of health benefits.
- Promote Eye Health
A study on age-related macular degeneration and dietary intake of folate, vitamin B6, and vitamin B12, published in the Archives of Internal Medicine, found that the folate in bean sprouts is beneficial for maintaining healthy vision.
- Reduce the Risk of Coronary Artery Disease
Vitamin K in bean sprouts has been shown to reduce the risk of cardiovascular disease. A report by the American Community Nutrition Association found that participants who were given vitamin K supplements had a 6% lower risk of coronary artery calcification (CAC).
Bean sprouts help promote eye health
- Reduce Stress
Vitamin C deficiency can affect the transmission of substances in the brain that directly impact mood and sleep. Sufficient vitamin C intake can help prevent colds and improve mood. Additionally, the flavonoids in bean sprouts have been shown to reduce stress. Therefore, it is essential to include bean sprouts in your diet to ensure adequate vitamin C and flavonoid intake.
- Boost the Immune System
Iron is an important mineral that helps protect the immune system. Fresh bean sprouts provide the body with the necessary iron to maintain a healthy state and help cells fight off infections and harmful pathogens.
Bean sprouts contribute to strong and healthy bones
- Support Bone Health
Scientific research has shown that approximately 50% of women and 25% of men over the age of 50 will experience bone fractures due to osteoporosis at some point in their lives. The manganese in bean sprouts plays a beneficial role in maintaining strong and healthy bones. When combined with calcium, phosphorus, and other minerals, manganese helps improve bone mass and reduce the risk of osteoporosis in women.
2. How Many Calories Are in 100g of Bean Sprouts?
Despite their rich nutritional content, 100g of raw bean sprouts only contain about 8kcal of energy, along with water and fiber. Cooked bean sprouts provide slightly more energy, with 100g containing around 10kcal. This makes bean sprouts an ideal food for those looking to lose weight without sacrificing essential nutrients. However, it is important to note that stir-fried bean sprouts can contain up to 45kcal per 100g due to the addition of oil and seasonings.
100g of bean sprouts contain approximately 8kcal
3. Will Eating Bean Sprouts Make You Fat?
As mentioned earlier, bean sprouts are very low in calories, and they are packed with nutrients that are beneficial to our health. Therefore, eating a lot of bean sprouts will not make you fat. In fact, bean sprouts can actually help with weight loss. Consuming bean sprouts can help you lose weight without causing dehydration, which can lead to skin wrinkles and dullness, as is often the case with other weight loss methods. So, you can rest assured that eating bean sprouts will not cause weight gain.
Eating bean sprouts will not make you fat
4. Things to Keep in Mind When Eating Bean Sprouts
Don’t Stir-Fry Bean Sprouts with Liver
These two foods are considered incompatible. The vitamin C in bean sprouts can be oxidized during the stir-frying process when cooked with pork liver, causing a loss of nutrients.
Avoid Eating Raw Bean Sprouts
While bean sprouts are delicious, it is not advisable to eat them raw. According to nutrition experts, there is a high risk of food poisoning. Before consuming bean sprouts, it is recommended to blanch them in boiling water, rinse them thoroughly, and soak them in salted water to ensure food safety.
Raw bean sprouts should be avoided
Don’t Eat Bean Sprouts on an Empty Stomach
Bean sprouts have a cooling effect, but they can also be slightly cold in nature. Therefore, those with weak limbs, joint pain, or loose stools should avoid eating them, as it may worsen their condition. It is also not advisable to eat bean sprouts on an empty stomach, as it can upset the stomach.
Don’t Eat Bean Sprouts Regularly
While bean sprouts are highly nutritious and can be safely prepared by traditional soaking and sprouting methods, some people use growth stimulants to produce “dirty” bean sprouts for economic gain. Consuming these bean sprouts may increase the risk of cancer.
Avoid eating bean sprouts regularly
Additionally, those with cold hands and feet, weak digestion, or chronic stomach conditions, as well as pregnant or breastfeeding women, should refrain from consuming bean sprouts to avoid any potential negative impact on their health.
5. Delicious Dishes Made with Bean Sprouts
Chicken Breast, Onion, and Bean Sprout Salad
This simple and easy-to-make salad combines chicken breast, onion, and bean sprouts to create a delicious and healthy dish that is perfect for weight loss. If you are on a diet, don’t hesitate to give this recipe a try!
Chicken breast, onion, and bean sprout salad
Kimchi Bean Sprout Soup
This soup is the perfect comfort food for a chilly rainy day or a cold winter night. Enjoy a warm and satisfying bowl of kimchi bean sprout soup with rice or noodles, and you’ll be sure to fall in love with this delicious and hearty dish.
Kimchi bean sprout soup
Stir-Fried Bean Sprouts with Meat
This classic dish is a favorite among many due to its ease of preparation and versatility. Simply stir-fry some ground meat with bean sprouts and add a touch of scallions for extra flavor. In just 5-7 minutes, you’ll have a hot and tasty meal ready to be enjoyed.
Stir-fried bean sprouts with meat
Stir-Fried Bean Sprouts with Chicken Gizzards
For a delicious twist on a classic, try stir-frying chicken gizzards with bean sprouts. Clean and season the gizzards, then stir-fry them with the bean sprouts and add some vegetables if desired. This dish can be prepared and cooked in just 10-15 minutes, making it a quick and tasty option for any night of the week.
Stir-fried bean sprouts with chicken gizzards
Sweet and Sour Bean Sprouts
This dish combines bean sprouts, carrots, and a sweet and sour sauce to create a delicious and flavorful side dish. Before preparing the bean sprouts, remember to soak them in water and blanch them in hot water to remove any bacteria. Cook the carrots slightly, then mix all the ingredients together and add some sesame oil and pepper to enhance the flavor.
Sweet and sour bean sprouts
We hope this article has provided you with the information you need to understand the nutritional value of 100g of bean sprouts and answered your question about whether eating bean sprouts will make you fat. With the suggestions provided, we hope you will be inspired to create delicious and healthy dishes using bean sprouts.
Source: Lao Dong Newspaper
