Can I eat bean sprouts on keto?

In this article, we are going to discuss and answer the question “Can I eat bean sprouts on keto?”. I will also provide the nutritional information of the keto appropriate sprouted beans and their benefits. I will also explain why you sprout, and how you can do it at home.

Can I eat bean sprouts on keto?

Yes, you can have some kinds of bean sprouts on keto. There are many varieties of bean sprouts, some are keto-friendly and others are higher in carbs. Soybean sprouts and kidney bean sprouts and mung bean sprouts. 

What is the nutritional information of soybean sprouts?

The  nutritional information of soybean sprouts is the following:

One cup (70 grams) of soybean sprouts packs

  • Calories: 85 kcal
  • Carbs: 7 grams
  • Protein: 9 grams
  • Fat: 5 grams

What is the nutritional information of kidney bean sprouts?

The  nutritional information of kidney bean sprouts is the following:

One cup (184 grams) of kidney bean sprouts packs:

  • Calories: 53 kcal
  • Carbs: 8 grams
  • Protein: 8 grams
  • Fat: 1 gram

What is the nutritional information of mung bean sprouts?

Mung bean sprouts are low in calories with 1 cup (104 grams) offering:

  • Calories: 31 calories
  • Fat: 0 g
  • Carbohydrates: 6.0 g
  • Dietary Fiber: 2.0 g
  • Net Carbs: 4.0 g
  • Protein: 3.0 g

What are the benefits of these three bean sprouts?

Bean sprouts pack some health benefits. 

Mung bean sprouts

Mung beans when germination increase vitamin C content 24 times and increase flavonoids. It contains antioxidants as well. Flavonoids have been linked to being beneficial to some kinds of cancer. Mung beans contain essential fatty acids that your body can not make on its own. Germinating them would increase their nutritional content, and lower the antinutrients in them that interferes in the absorption of minerals like zinc, magnesium, and calcium. 

Their high antioxidant that removes free radicals would protect against some kinds of cancers and heart diseases. 

It lowers LDL cholesterol and lowers blood pressure. These beans are rich in potassium, magnesium, and fiber. The high protein and fat content help lower blood sugar. It also promotes satisfaction by lowering the hunger hormone levels.

Kidney bean sprouts

Kidney beans are really nutritious food. They are rich in fibers, vitamins and minerals. The fermentation of these beans increases  short-chain fatty acids that improves colon health and reduces the risk of colon cancer. 

Kidney beans lowers the risk of weight gain. Some of the protein they have could prevent the digestion of carbs.

Soybean sprouts

Soybean sprouts contain vitamin , folate that is essential for DNA synthesis and red blood cells. It lowers cholesterol, blood sugar and blood pressure. 

It reduces the risk of certain types of cancer like breast cancer. It improves health and menopausal symptoms. 

What is sprouting?

Sprouting beans is a way to transform starch into more nutrient rich beans. It increases the nutrients such as folate, iron, vitamin C, zinc, magnesium and protein. 

First, you need to soak them. Soaking beans reduces anti-nutrients that interfere with the absorption of nutrients. It reduces the indigestible starches that cause a range of annoying symptoms such as bloating and gas. 

How to sprout at home?

Because of the risk of contamination from soil, it is better to do it at home. You need either soybean, kidney beans or mung beans. 

You also need big bowls, a towel and water. First you need to soak the beans for twelve hours. You can change the water halfway through to improve the fermentation process. Rinse them and put them in the bowl and cover with a towel. 

Keep rinsing until you see sprouts forming at least an inch tall. The purpose of sprouting is letting the plant use starch and reducing the content of these extra carbs. 

Can I  eat sprouted beans raw?

No, you can not eat raw sprouted beans because of the toxins that they might contain. PHA toxins cause abdominal discomfort. So it is better to cook them before eating them.

How can I eat sprouted beans?

Sprouted beans can be cooked in terms of boiling for at least 10 minutes to kill the toxins. You can add them to salads or stews. 

You can also make your own dish and add some seasoning to them. You can make rice, and chili with these beans.

Conclusion

In this article, we discussed and answered the question” Can I eat bean sprouts on keto?”. I also provided the nutritional information of the keto appropriate sprouted beans and their benefits. I also explained why you sprout, and how you can do it at home.

References 

10 Impressive Health Benefits of Mung Beans (healthline.com)

Intestinal health functions of colonic microbial metabolites: a review – PubMed (nih.gov)

Kidney Beans 101: Nutrition Facts and Health Benefits (healthline.com)

How and why you should be soaking, sprouting, and pressure cooking your beans! – Instant Loss – Conveniently Cook Your Way To Weight Loss

How To Sprout Kidney Beans: The Comprehensive Guide – Grow Your Pantry

7 Interesting Types of Bean Sprouts (healthline.com)

Are Bean Sprouts Keto Friendly? [3 Different Varieties] – The Art Of Keto

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.