Bean sprouts, like all other sprouts, are vegetables that have just started growing, and are the first edible parts of the plant. These have multiple health benefits, as long as they are consumed in moderation.
However, it must be taken into account that soybean sprouts, despite their properties, they do not have as many nutrients as the grain and its derived products, but they are an ideal element to add to meats and salads, since they are a source of vitamin C, carbohydrates and proteins, among others, according to the portal Better with Health.
The Spanish Database of Food Composition (BEDCA) indicates that lecithin, which is a soy compound, it has a high content of good fats, which makes it a highly energetic food which, in addition, is very healthy when it comes to caring for organs and vital systems of the body, highlighting important micronutrients such as vitamin E (8.18 mg/100 grams), phosphorus (3.1mg/100 grams) and potassium (1.2 mg/100 grams).
Additionally, the American Diabetes Association states that soy is a highly recommended source of protein for diabetics.
The consumption of bean sprouts could also contribute to the control of blood sugar levels. This is particularly due to its contribution of dietary fiber, the assimilation of which is key to helping the body use glucose as an energy source.
Health benefits of soy
- These sprouts provide about two grams of dietary fiber per cup.
- Also, since they are difficult to chew, the body feels that it fills up sooner, avoiding overeating and feeling more satiated.
They help the immune system
- Due to the contribution of vitamin C, soybean sprouts help the immune system to fight bacteria and viruses.
- Women need about 75 mg. of daily vitamin C, while men need something more, about 90 mg.
- Soybean sprouts contain proteins that help lower LDL or bad cholesterol levels. And thanks to vitamin C, they could reduce the risk of heart disease.
- Because bean sprouts are low in sodium and high in potassium, they reduce the risk of hypertension and prevent coronary heart disease.
- A cup of bean sprouts contains 125 mg of potassium which is essential for the proper functioning of cells, tissues and organs.
- A 100-gram serving of cooked broad beans covers 30% of the daily needs for iron, phosphorus and magnesium, as well as 13% of calcium. It also provides abundant manganese and copper, according to the portal Body and mind.
- It helps transfer energy to muscle function, and is important for heart health.
- Unlike other potassium-rich foods, bean sprouts are low in sodium, making them ideal for high blood pressure or heart failure. This is also due to the presence of phytoestrogens, since they are cardiovascular protectors, according to Better with Health.
- They are high in vitamin C, as a result of sprouting, and function as a natural antioxidant.
- A cup of bean sprouts contains about 14 mg. of vitamin C
Few fats and low in calories
- Just one cup of bean sprouts contains just 0.11 grams of fat. So they are ideal for weight loss.
- Bean sprouts are also low in calories. Since a cup provides 25 calories, which represents less than 2% of the total calories throughout the day.
- It is recommended to consult a specialist (endocrine) if the person is on a diet, before consuming.