Trying to eat like our paleolithic ancestors may sound straight forward but it often leads to a lot of questions. A big question at the top of the list right now is bean sprouts. We know beans and legumes are a big no on the paleo diet, but does this also involve their sprouts? Are these sprouted vegetables considered paleo-friendly?
Bean sprouts are not considered paleo-friendly because they are made from a legume which contains phytic acid, an antinutrient. However, because they only contain small amounts of phytic acid, have many associated health benefits, and they aren’t a processed food, many agree that bean sprouts are, or at least should be, paleo friendly. The best paleo alternative is broccoli sprouts.
Whether or not you agree if bean sprouts should be part of the paleo diet, the decision is yours if you would like to include them in your diet. Let’s take a look at what bean sprouts are, their nutritional benefits and alternatives to make this decision a little easier.
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What are Bean Sprouts?
Bean sprouts are grown by germinating beans in water which leads to tender, edible shoots commonly used in salads, stir-fries, egg rolls and on sandwiches. A popular vegetable used in China and India you can find these sprouted beans in the produce section of most grocery stores.
Mung bean sprouts have a slightly nutty flavor with a crisp texture. There are other sprouted beans aside from Mung beans, such as soybean sprouts, kidney bean sprouts, lentil sprouts, pea sprouts, chickpea sprouts and many more. However, Mung beans are the most popular and most widely available at grocery stores and farmers markets. Some prefer to even make their own.
Aside from bean sprouts, you can also have vegetable sprouts made from broccoli, alfalfa, mustard green and red clover. You can have sprouted nuts and seeds and even sprouted grains [1].
Are Bean Sprouts Healthy?
Bean sprouts, along with other varieties of sprouted vegetables, are packed full of nutrients. They are low in calories, fat-free and provide an excellent nutrient boost to many different dishes. They are a rich plant-based source of protein and fiber.
Mung beans are a great source of antioxidants that can help to fight against free radicals and reduce chronic disease risk. Their high fiber content can help reduce risk for cardiovascular disease, along with their high concentration of potassium and magnesium which can help to keep blood pressure well controlled.
There are some risks with eating bean sprouts, specifically with foodborne illnesses such as salmonella or E. Coli. Bean sprouts are often grown in humid conditions which can harvest bacterial growth. Because they are consumed raw in most cases, there is not a chance of kill that bacteria with heat, further increasing the risk. It is encouraged for those with a compromised immune system or those who are pregnant to cook their sprouted beans or choose canned varieties [1].
The Phytic Acid Debate
Phytic acid is a substance commonly found in the seeds of plants, specifically all seeds, grains, legumes and nuts. Many studies have revealed that this compound has a significant effect on the absorption of certain minerals, categorizing it as an anti-nutrient.
Phytic acid is believed to impair the absorption of iron, zinc and calcium and there are concerns for mineral deficiencies for those whose diet contain significant amounts of this compound. The absorption of these nutrients is impaired during the time of the meal when the phytic acid is consumed and sprouting can cause this acid to degrade, lowing the amount found in foods such as bean sprouts. Fermentation and soaking these foods can reduce the phytic acid as well [2, 3, 4].
Phytic acid is not all bad, in fact it has some health benefits to it, such as its high antioxidant properties. In general, phytic acid is not considered a major health concern for those who follow a balanced diet. Individuals who struggle with nutrient deficiencies, specifically iron or zinc deficiency or those who are vegan or vegetarian might benefit from avoiding high phytic acid foods during their meals [5, 6].
Do Bean Sprouts have Lectins?
Lectins are another anti-nutrient found in some plant foods. Sprouting reducing lectin content in beans but they do still contain some. When sprouting to remove lectins, beans should be soaked and the water should be thrown out.
Nutrition Facts for Mung Bean Sprouts
Raw Mung Bean Sprouts
Ingredients:
- Mung bean sprouts
Nutrition Facts (Per 1-cup):
- Calories 30
- Fat 0g
- Saturated fat 0g
- Sodium 12mg
- Carbohydrates 6g
- Sugar 4g
- Added sugar 0g
- Fiber 2g
- Protein 3g
Canned Mung Bean Sprouts
Ingredients:
- Mung bean sprouts
- Water
- Salt
- Ascorbic acid
- Citric acid
Nutrition Facts (Per 1/2-cup):
- Calories 10
- Fat 0g
- Saturated fat 0g
- Sodium 40mg
- Carbohydrates 2g
- Sugar 1g
- Added sugar 0g
- Fiber 1g
- Protein 1g
Paleo Friendly Bean Sprout Alternatives
To keep things paleo-friendly, consider swapping out bean sprouts for vegetable sprouts, such as broccoli, mustard green and red clover. Although alfalfa sprouts are often considered a vegetable sprout, they are not considered paleo friendly as they are sprouted from a legume.
Broccoli Sprouts
Similar in appearance to alfalfa sprouts, broccoli sprouts are nutritional powerhouses just like the vegetables they sprout from. With an earthy taste similar to radishes, they are often enjoyed raw in salads, sandwiches and wraps.
Broccoli sprouts are high in vitamin C and antioxidants without any phytic acid getting in the way of your nutrient absorption.
Nutrition Facts (Per 1-cup):
- Calories 20
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 2g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 2g
Mustard Green Sprouts
Mustard green sprouts are low in calories but high in fiber and micronutrients, especially vitamin C and vitamin K. These green sprouts are also rich in antioxidants. They have a light peppery flavor, resembling that of a light mustard with a spicy kick similar to horseradish. They are commonly used in cold dishes or as a garnish.
Nutrition Facts (Per 1-cup):
- Calories 15
- Fat 0g
- Saturated fat 0g
- Sodium 5mg
- Carbohydrates 3g
- Sugar 1g
- Added sugar 0g
- Fiber 2g
- Protein 2g
Red Clover Sprouts
Red clover sprouts are mild in flavor with a subtle crunch but they come in hard with their nutrition. In fact, red clover sprouts are commonly used to help symptoms of menopause. This is because red clover sprouts contain phytoestrogens that can be converted into a dietary supplement [7].
Nutrition Facts (Per 1-cup):
- Calories 25
- Fat 0g
- Saturated fat 0g
- Sodium 5mg
- Carbohydrates 3g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 3g
Fenugreek Sprouts
Often utilized as an Indian spice, a digestive aid and by nursing women to increase milk production, fenugreek sprouts have a slight bitter flavor that pairs well with sweet dressings. It is nutritionally dense, containing high amounts of fiber, protein, vitamin A, vitamin C and calcium.
Fenugreek has long been used as a holistic treatment for various ailments and has been researched for its immune boosting and antioxidant properties. Research has linked fenugreek to improving various conditions such as diabetes, high cholesterol and even reducing cancer risk [8].
Nutrition Facts (Per 1-cup):
- Calories 12
- Fat 0g
- Saturated fat 0g
- Sodium 2mg
- Carbohydrates 2g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 1g
Radish Sprouts
Rich in B vitamins and vitamin C, radish sprouts are also a great source of calcium, low in calories and full of flavor. Radish sprouts are commonly added to salads, sandwiches and stir-fry dishes, most often in Asian cuisine. They have a crisp texture, similar to other sprouts, with a refreshing flavor profile.
Nutrition Facts (Per 1-cup):
- Calories 25
- Fat 0g
- Saturated fat 0g
- Sodium 5mg
- Carbohydrates 3g
- Sugar 0g
- Added sugar 0g
- Fiber 2g
- Protein 3g
Beet Sprouts
Vibrant in color just like its vegetable parents, beet sprouts have an earthy flavor. They are rich in vitamin K, iron and calcium and are wonderful on salads to add texture, color and mild flavor.
Nutrition Facts (Per 1-cup):
- Calories 30
- Fat 0g
- Saturated fat 0g
- Sodium 50mg
- Carbohydrates 7g
- Sugar 5g
- Added sugar 0g
- Fiber 2g
- Protein 1g
Cress Sprouts
Rich in iron, folic acid, vitamin B, C and K, cress sprouts are nutrient dense. They have a tangy, sharp flavor with a hint of heat that pairs well with mild flavored salads and wraps to add a flavor boost.
Nutrition Facts (Per 1-cup):
- Calories 4
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 1g
Related Questions
Are Bean Sprouts Keto?
Bean sprouts are considered a keto-friendly vegetable. Bean sprouts contain minimal to no net carbohydrates and are a great addition to salads and other low-carb meals.
Are Bean Sprouts Safe During Pregnancy?
Because there is high risk of foodborne illness when consuming raw bean sprouts, it’s encouraged to fully cook or avoid consuming raw bean sprouts during pregnancy. Bean sprouts are also available canned. Although they are not as appealing in taste and texture, they are a safer option.
Can Mung Bean Sprouts be Frozen?
Freezing mung bean sprouts can extend their shelf life from a few weeks to almost a year. However, when freezing them, sprouted mung beans may lose their crunchy texture.