Have you ever wondered what those small, white, long pieces of fried rice or chopsticks you eat at the store are? This thing that many people love to eat, which adds a different taste and crunch to their food, is what we call bean sprouts. These are not just something that makes food taste good, but it would not be wrong to call them a superfood that brings many valuable health benefits to our body. So today, let's talk about the great properties of this small plant.
What are these bean plants?
Simply put, bean sprouts are the new leaves that emerge when the beans we eat sprout. They are an essential part of Asian cuisine. We eat the sprouts from mung beans and soybeans in particular.
You can buy these at the store, or you can make them at home. In fact, they can be easily grown if you keep them in a covered container, out of direct sunlight.
The Difference Between Bean Sprouts and Alfalfa Sprouts
Sprouts are the young stage of any plant. Like beans, sprouts are also produced from vegetables such as broccoli, mustard, clover, and alfalfa. Green peas and alfalfa sprouts are two of the most popular types. Green peas are a bit juicier, and they are also great for stir-frying. Alfalfa sprouts have a grassy flavor, so they are often used in things like sandwiches.
The amazing health benefits of bean sprouts
This little plant is packed with vitamins C and K, as well as protein and fiber. Not only that, but it also contains folate, manganese, phosphorus, and iron. Let's see what benefits come from adding these to our diet.
Helps control high blood pressure
Bean sprouts may help protect against and control high blood pressure, or hypertension. This is because they contain small building blocks of proteins called peptides. Some studies suggest that these peptides may work in a similar way to some medications used to treat high blood pressure, helping to lower blood pressure.
But this is very important: If you are taking high blood pressure medication, never replace these with the medication your doctor has prescribed. They are just a supplement.
Can the risk of cancer be reduced?
Research has found that the proteins in bean sprouts may have some potential to reduce the risk of cancer. Some studies suggest that these nutrients may help control the growth of cancer cells, especially breast cancer, leukemia, and digestive system cancers.
Helps digestion.
Bean sprouts are a food rich in fiber. Fiber is very important for our digestive system. Fiber acts like an "internal brush" that cleans the inside of our intestines. It helps to easily remove waste from the body and prevent constipation.
Good for heart health
Bean sprouts can also help balance your cholesterol levels and protect your heart health. A small study conducted on people with diabetes showed that eating bean sprouts can reduce LDL cholesterol (bad cholesterol), which is harmful to our bodies and accumulates in our blood vessels, and increase HDL cholesterol (good cholesterol), which cleanses our blood vessels.
They also have the ability to reduce another type of fat in the blood called triglycerides. If these triglycerides increase, the risk of developing heart disease increases.
Reduces inflammation in the body
Some studies suggest that beans may help regulate the function of our immune system and reduce inflammation in the body. This may help control conditions like autoimmune disorders, some cancers, obesity, and diabetes.
Good for diabetes too
Bean sprouts have a very low glycemic index, meaning they don't spike your blood sugar levels immediately after eating them. Some studies have also found that green beans can help regulate insulin and glucose levels in our bodies.
Let's look at the nutrition contained in bean sprouts.
These are the nutrients contained in about a cup of green beans.
| Nutrient | Amount per Cup |
|---|---|
| Calories | 31 |
| Protein | 3 grams |
| Fat | 0 grams |
| Carbohydrates | 6 grams |
| Fiber | 2 grams |
| Sugar | 4 grams |
In addition, bean sprouts are a food rich in antioxidants. Antioxidants prevent damage to our body's cells and help reduce the risk of cancer and heart disease. Bean sprouts are especially rich in vitamin C, calcium, and iron.
How do you eat these? Can you make them at home?
You can eat bean sprouts raw or cooked. But it's safest to eat them cooked . We'll talk about that later.
If you're cooking, you can stir-fry them in oil and serve them with noodles or vegetables like carrots and bell peppers. You can also eat them raw on top of your salad. They go bad quickly, so it's best to refrigerate them as soon as you get them.
When buying from the store, choose plants that are white, shiny, and have a yellow tip. Avoid those that smell bad or are sticky. The best way to test this is to take one plant and break it in half. A new plant will break easily with a "tuck" sound.
This is how to grow plants at home
1. First, take about 50 grams of sprouting seeds and wash them well.
2. Then, place it in lukewarm water and let it soak overnight at room temperature.
3. Drain the soaked seeds, place them in a glass bottle, and cover the bottle with a piece of cheesecloth.
4. Two or three times a day, add a little chlorine-free water (such as spring water) and shake the seeds around by turning the bottle. This bottle should be kept in a dark place. They will start to sprout in 3 to 7 days.
5. Once the plants have grown well, place them in a basin of water and remove the skin and roots from the seeds.
6. Put the leaves in a strainer to drain the water well and use. Or, store them in an airtight plastic/glass container in the refrigerator.
Are there any things to be careful about when eating bean sprouts?
Yes, this is very important. Although bean sprouts are delicious and nutritious, they can sometimes contain harmful germs. The warm, moist environment that the sprouts need to grow is also the perfect environment for bacteria like Salmonella and Listeria to thrive.
If there are germs on the seeds, they can spread quickly when they sprout. Therefore, the safest way to eat them is to cook them thoroughly . Cooking kills these harmful bacteria.
If you are growing seedlings at home, buy seeds that are certified pathogen-free. Also, check the seedlings for any mold or mildew. If you see any, discard the entire batch.
Who should avoid eating raw bean sprouts?
Eating raw bean sprouts can cause more severe illness in some people than others. The following people should never eat raw bean sprouts:
| People who should avoid eating raw food |
|---|
| Little children |
| Elderly people (elderly) |
| People with weakened immune systems (e.g. cancer patients, HIV infected people) |
| Pregnant mothers |
Take-Home Message
- Bean sprouts are a highly nutritious food with many health benefits.
- However, since these may contain harmful germs, the safest and best way to eat them is to cook them thoroughly.
- Young children, the elderly, pregnant mothers, and those with weakened immune systems should definitely avoid eating raw bean sprouts.
- When buying from the store, always choose fresh, clean-looking plants and store them in the refrigerator.
- If you have a medical condition such as high blood pressure or diabetes, it is very important to talk to your doctor before making any major changes to your diet.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න