Bean sprouts promote nutrient-rich health benefits, which contain a wide range of bioactive compounds. By regularly eating them, you can prevent certain diseases.
They are a safe source to obtain protein and several vitamins. You will not experience any adverse health effects by eating bean sprouts.
There are plenty of ways you can even eat bean sprouts. In fact, we will share a recipe with you later. A little background history on bean sprouts — there are two common types known as soybeans and mung beans.
The medical benefits of bean sprouts include improving your metabolism, maintaining cholesterol levels, increasing bone density, improving blood circulation, preventing congenital diseases, supporting weight loss, strengthening the immune system, and a lot more.
We are going to look into the health benefits of bean sprouts in a little more detail.
Health Benefits of Bean Sprouts
Bean sprouts offer you an array of health benefits. Bean sprouts contain 65 calories per cup. But first, let us look at the nutritional value of eating bean sprouts per cup:
- Calcium 7g
- Copper 3mg
- Dietary Fiber 11g
- Iron 5g
- Magnesium 5g
- Niacin 4mg
- Pantothenic acid 4g
- Phosphorus 8g
- Potassium 3mg
- Riboflavin 12mg
- Thiamin 5g
- Vitamin B6 7g
- Vitamin C 6g
- Vitamin K 2g
- Zinc 2mg
Some of the health benefits of bean sprouts include:
1. High Antioxidant Levels Can Reduce Risk of Chronic Disease
Bean sprouts contain numerous antioxidants, such as flavonoids, cinnamic acid, phenolic acids, caffeic acid, and much more. Antioxidants can neutralize free radicals in the body. Free radicals can cause chronic inflammation, cancers, heart disease, and more.
Researchers have found that antioxidants can neutralize free radical damage linked to the growth of cancer in the stomach cells and lungs. However, most studies on the health benefits of bean sprouts has been done on test-tubes rather than humans.
2. Vitexin and Isovitexin Are Two Antioxidants that Can Prevent Heat Stroke
Bean sprouts’ anti-inflammatory properties can protect you against heat stroke, thirst, high body temperatures, and more. They contain two antioxidants, vitexin and isovitexin, which can protect cells from free radicals that develop during heart stroke.
3. Reduce Bad Cholesterol Levels and Risk of Heart Disease
High cholesterol levels such as “bad” LDL cholesterol can increase your risk of developing heart disease. According to researchers, bean sprouts contain properties that can decrease bad cholesterol levels.
They found this out in this study where the antioxidants lowered blood LDL cholesterol levels and protected the LDL particles, preventing them for interacting with unstable free radicals. Researchers reviewed 26 studies and discovered that by eating one daily servings of beans, it lowered bad cholesterol levels.
In another study, researchers reviewed 10 studies that showed that a diet rich in beans can decrease bad cholesterol levels by around 5%.
4. Contains High Levels of Magnesium, Potassium, and Fiber, which May Decrease Blood Pressure
High blood pressure is a grave health condition, which puts people at risk of heart disease, which is the leading cause of death. Research also states that magnesium, potassium, and fiber work together to reduce the risk of high blood pressure.
Researchers analyzed eight studies that depicted that a higher intake of beans can reduce blood pressure in people suffering and not suffering from it.
Researchers also performed animal and test tube studies, which have revealed that beans suppress enzymes, which work to increase blood pressure. However, researchers have yet to perform a study on people.
5. Fiber and Resistant Starch Aid Digestive Health
Beans are high in fiber, containing pectin, a soluble fiber. By eating beans, you can speed up your metabolism, allowing it to move the food through your gut quickly. Beans also contain resistant starch, which can nourish your gut bacteria.
The gut bacteria then digest the resistant starch, turning it into short-chain fatty acids known as butyrate.
6. Nutrient Composition Can Reduce Blood Sugar Levels
High blood pressure can become a serious health problem if left unchecked and untreated. Not only is it an indicator of diabetes, but it also has been linked to several chronic diseases.
Researchers used animals as subjects to perform a study in which they discovered that the antioxidants, specifically isovitexin and vitexin, reduced blood sugar levels and ensured that insulin functioned more effectively.
7. Reduces Weight
Since beans are high in both protein and fiber, they can help you lose weight. Research has exhibited that protein and fiber can suppress ghrelin, a hunger hormone. Other studies have uncovered that the nutrients in beans also promote the release of hormones that make a person feel full.
Researchers have also reviewed nine studies and discovered that people felt 31% fuller after they ate beans instead of eating staple foods, such as bread and pasta.
8. Folate Can Support a Health Pregnancy
Women should eat food rich in folate during pregnancy, as it is required for optimal growth and development of their child. Most women do not eat a lot of food containing folate, resulting in a higher risk of birth defects.
9. Reduces Stress Induced Anxiety
The University of Adelaide concluded that vitamin C is effective in reducing stress-induced anxiety in women. Other studies show that the bioflavonoids found in beans prevent stress and improve sleep quality, as it increased the melatonin levels — a hormone that controls the sleep wake cycle and improves mood — in rats.
10. Maintains Eye Health
Folate in bean sprouts helps maintain eye health, as per a study. The Archives of Internal Medicine performed a clinical trial where the objective of the study was to find information about age-related macular degeneration (AMD) and how it can be reduced by supplementing your diet with folic acid, vitamin B12, and vitamin B6 — all found in bean sprouts.
The study concluded that by giving people a daily intake of folic acid, vitamin B12, and vitamin B6, it can reduce their AMD.
11. Supports Immune System
Beans contain iron, which your body needs to combat diseases by eliminating damaged pathogens.
12. Improves Skin
Bean sprouts contain high levels of antioxidants, which eliminate free radicals from your body. Eating beans can also reduce the appearance of fine lines and wrinkles, eliminate blemishes due to oxidative stress, and improve skin elasticity.
13. Relieves Cold Sores
Bean sprouts contain the enzyme lysine, which prevents and treats cold sores. If you do not treat cold sores, there is a risk of them becoming infected.
14. Improves Male Fertility
Bean sprouts contain antioxidants, which can increase male fertility and boost vitality in men. According to a study, an extract of beans can increase the percentage of sperm in men.
How to Store Bean Sprouts in the Fridge
You can easily store bean sprouts in the fridge. But, do not wash bean sprouts before you store them in the fridge.
You should remove the tails off the bean sprouts if you have time or you can remove the tails when you use them.
Place the bean sprouts either in a container, plastic bag with newspaper, or absorbent paper towel. The absorbent paper towel will absorb all the excess moisture.
When you store them in a container, you need to loosely place them in there, followed by a paper towel and then bean sprouts.
Pack the bean sprouts in two layers, not one. Do not close the container but store it open. The reason for storing it open is that it improves circulation and keeps them dry to make them last longer.
Commonly Asked Storage Questions
Here are the most commonly asked questions about storing bean sprouts:
How Long Can You Store Bean Sprouts in the Fridge?
You can store bean sprouts, following the method just described, for no more than 5 days. The longer you delay cooking food with bean sprouts, the less fresh and crunchier they will get.
Can You Freeze Bean Sprouts?
Yes, you can freeze bean sprouts. However, do at your risk, as the water from the freezer can make the bean sprouts soggy. The freezer deteriorates the bean’s texture if placed in the freezer. For this reason, you should purchase bean sprouts only when you plan to use them, so you do not have to store them in the fridge or freezer.
Should You Remove Tails from Bean Sprouts or Leave them On?
The only thing removing the tail of bean sprouts does is that it makes them look better. Moreover, removing the tail of bean sprouts has more to do with individual preference than taste. The taste remains the same.
How Do You Tell If Your Bean Sprouts in the Fridge Are No Longer Edible?
You will need to smell your beans sprouts to tell if they have gone bad. Most bean sprouts will begin to show signs of rust before they become inedible to eat. If your bean sprouts do not smell bad, but they appear to look brown or rusty, you should cook them immediately.
Why Did Your Bean Sprouts Become Moldy?
In most cases, it looks like your bean sprouts have become moldy, but they have not developed any mold. What you perceive as mold is actually fine root hairs. These fine root hairs look similar to mold. If you begin to see root hairs, it as a sign that you need to rinse them.
You should not keep your bean sprouts in the cabinet either, as it creates a very humid environment for bean sprouts to grow. You can differentiate between root hairs and mold by smelling your bean sprouts. Mold has a peculiar smell, so you will know right away that you are dealing with mold.
What Should You Do If You Find Fruit Flies Flying Over Your Bean Sprouts?
Fruit flies will naturally be attracted to your bean sprouts. Soon, when the word spreads, several more fruit flies may gather on top of your bean sprouts. In the warmer months, fruit flies tend to become a reoccurring and uninvited guest.
Even though you cannot completely prevent them from flying over your bean sprouts, you can reduce the number of fruit flies that find their way to your home. You can create a fruit fly trap using apple cider vinegar.
How to Grow Your Own Bean Sprouts at Home
Time needed: 3 days.
HOW TO GROW YOUR OWN BEAN SPROUTS AT HOME
- Prepare Three Tupperware
If you and your family eat a lot of bean sprouts and use them as part of your weekly menu, you may want to think about growing your own bean sprouts at home. You will require three Tupperware containers and one lid.
- Drill Holes for Drainage
You will need to drill holes in one of the bases of the containers for drainage purposes. After buying bean sprouts from the store, add them into the dish with holes. When putting the beans in the dish, make sure that it covers half of the base of your dish.
- Soak, Drain and Rise Bean Sprouts
Place the dish with bean sprouts into a regular dish and pour water into the dish, soaking them 8 to 12 hours. Next, drain your bean sprouts. You need to rinse the beans under cold water and drain the water again. Place the dish with beans back into the dish without holes.
- Grow Bean Sprouts
Next, add water into the plastic container and place a lid on it. You need to place the plastic container on top of the perforated dish and weigh it down by putting heavy things on them. In doing so, it will cause the bean sprouts to grow think with long roots.
- Rinse & Repeat Every 8-12 hrs
After every 8 to 12 hours, rinse the bean sprouts. Use light water pressure when you rinse for the first few days. When you rinse them, make sure that you do not move the bean sprouts. After each rinse, return the beans back into the dish and weigh them down.
- Store in Fridge
When they begin to grow, the sprouts will grow out from the base of the container, but this is completely normal. Lastly, you need to place the container with the bean sprouts in the fridge, covered, for a few days. Once your bean sprouts have fully grown, you can begin to cook with them.
- Cook & Consume
There are a large variety of dishes that you can cook with bean sprouts. If you have not tried bean sprouts before, now is a good time to give them a taste, as you never know, they may become your favorite vegetable to eat.
3 Favorite Bean Sprout Recipes
Here are three favorite bean sprout recipes you should try to cook very soon:
Stir Fry Bean Sprouts and Fried Garlic
- 0.25 teaspoons of white pepper
- 0.5 tablespoons of sugar
- 1 garlic clove
- 2 tablespoons of light soy sauce
- 2 tablespoons of oil
- 3 tablespoons of water
- 400 grams of bean sprouts
- 400 milliliters of water
- Place a pan over medium heat. Add oil into the pan, allowing it to heat up. Add minced garlic into the pan and sauté them until they become golden brown. Remove fried garlic from the oil and put it to the aide.
- Pour soy sauce, water, sugar, and white pepper into the pan, cooking it over low heat until the sugar is completely dissolved and place it to the side.
- In the same pan, add water to boil bean sprouts for 60 seconds.
- Place the bean sprouts in a serving dish, pour gravy on top of it, and add fried garlic on top of it.
Chicken with Bean Sprouts Stir-fry
- 1 tablespoon of water
- 1 teaspoon of cornstarch
- 1 teaspoon of vegetable oil
- 1/2 teaspoon of soy sauce
- 8 ounces of chicken breast, sliced into thin strips
Bean stir fry:
- 1 teaspoon of cornstarch combined with 2 teaspoons of water
- 1/4 teaspoons of sesame oil
- 16 ounces of fresh bean sprouts
- 2 minced garlic cloves
- 2 teaspoons of oyster sauce
- 2 teaspoons of Shaoxing wine
- 3 tablespoons of vegetable oil, divided
- 3/4 teaspoon of salt
- 4 scallions, cut lengthwise and then 2-inches pieces, separating white and green parts
- 5 dried and sliced Shiitake mushrooms
- Pinch of ground white pepper or to taste
- Combine 1 tablespoon of water with chicken strips until the meat completely absorbs the water.
- Add oil, cornstarch, and soy sauce to the chicken strips, mixing it to combine and then set it aside for 20 minutes.
- Pour cold water into a bowl, place the bean sprouts, and leave them in there for 2 to 3 minutes.
- Transfer the bean sprouts into a colander, placing it over the skin to let the extra water drain.
- Cook garlic, mushrooms, and scallions with the bean sprouts.
- Place your wok on high heat until you see smoke coming out of it. Add 2 tablespoons of oil into the wok, add the chicken and spread it evenly across it using the spatula.
- Sear the meat for 20 seconds and stir for 20 seconds more and then transfer the meat into a serving dish
- Add oil, mushrooms, and white parts of the scallions, stir fry for 10 seconds and then add garlic on the high heat.
- Add the bean sprouts next to stir fry them. Spread the wine around the wok and stir one more time.
- Add salt, sesame oil, white pepper, and oyster sauce to the wok.
- Return the chicken to the wok along with any remaining liquid.
- Add the green parts of the scallions and cook at maximum heat.
- Stir fry for 10 seconds and another 15 seconds until the bean sprouts become completely transparent.
- Put them in a serving dish to eat.
Eggs and Tofu Omelet Served with Bean Sprouts
- 1 bowl of bean sprouts, blanch
- 3 eggs
- 5 yellow tofu, cubed
- Oil for frying
- Peanut sauce
- Salt and black pepper to taste
- Pour oil in a pan to heat it.
- Add tofu cubes into the pan, frying them until they turn golden brown.
- Add eggs combined with salt and black pepper.
- Fry the eggs on one side until they turn golden brown and then flip them.
- Place them in a serving dish, add blanched bean sprouts, and then add peanut sauce.
Before you buy bean sprouts, you should know that the United States Food and Drug Administration (FDA) has linked 48 cases of foodborne illness to either raw or lightly cooked bean sprouts.
If you experience food poisoning after eating bean sprouts, you will experience its symptoms after 12 to 72 hours.
Some of the symptoms you can develop include vomiting, stomach cramps, and diarrhea. Even though these symptoms are not life-threatening, children, the elderly, and pregnant women should make sure they thoroughly cookthe bean sprouts or do not eat them at all.
Some tips to help you reduce the risk of developing food poisoning after eating bean sprouts include buying chilled sprouts, checking the appearance of bean sprouts, and looking for a strong smell and slimy appearance.
You should store them in the fridge when you come home at temperatures under 48 degrees Fahrenheit and wash your hands before you handle raw bean sprouts.
Bean sprouts are your answer to a healthy and nutritious diet. You can use them to create several appetizing and mouth-watering dishes.
If you want to receive the array of health benefits related to eating bean sprouts, you should make them part of your diet. Introduce them to your family in the form of delicious dishes.