Are bean sprouts keto friendly? – Calories, Nutrition and Keto Recipes

Are bean sprouts Keto-Friendly?

Yes, bean sprouts can be considered keto-friendly. This is because they are low in carbohydrates, which is a primary factor when considering if a food is keto-friendly. On a ketogenic diet, it’s crucial to keep carbohydrate intake low to maintain the body in a state of ketosis, where it burns fat for fuel. With only about 5.94 grams of carbs in 100 grams of bean sprouts, they can be incorporated into a ketogenic eating plan.

Nutritional Facts About bean sprouts

Bean sprouts are a healthy food choice not only for individuals on a ketogenic diet but for everyone. They offer a significant array of nutrients including vitamins, minerals, and antioxidants. Bean sprouts are a great source of Vitamin C, Vitamin B, and they also provide small amounts of calcium, iron, and potassium.

Calories, Carbs, Proteins and Fats

Here’s a breakdown of the nutritional facts for bean sprouts:

What is the Average Weight?

On average, the weight of a single sprouted mung bean is about 2 grams. This means that roughly 50 sprouted mung beans make up 100 grams.

Additional Information About bean sprouts

In addition to their low carbohydrate content, bean sprouts are high in fiber, which aids in digestion and satiety. They also contain enzymes that make digestion easier. Moreover, sprouts are low in calories and rich in antioxidants, which are good for overall health and disease prevention.

Other Foods to Match With Bean Sprouts

Bean sprouts pair well with a variety of foods, enhancing the taste and texture of dishes. Some options include:

1. Salad: A fresh salad is perfect for the low-calorie, high nutrients sprouts as they add a satisfying crunch.
2. Soup: Bean sprouts in soups add texture and taste while increasing the dish’s nutritional value.
3. Stir Fry: Bean sprouts can be added to stir fry dishes, providing a delightful crunch and an extra serving of veggies.
4. Wraps/Sandwiches: The sprouts can be utilized as a filling, enhancing the nutritional profile of your meal.

The versatility of bean sprouts makes them a great addition to various dishes, even on a ketogenic diet.

8 Famous Keto-Friendly Dishes To Try

1. Keto Bean Sprouts Salad

Bean Sprouts Salad is a keto-friendly and nutritious recipe. It contains low-carb bean sprouts, slices of cucumber, carrots, and a pinch of salt and pepper. It’s a great recipe because it’s packed with essential nutrients and is quick to prepare. The salad also contains olive oil and vinegar that gives it a zesty flavor.

2. Keto Bean Sprouts Stir Fry

This keto-friendly recipe is made with bean sprouts, garlic, red peppers, and shredded chicken or tofu for a protein boost. The stir fry is a great recipe because it’s high in fiber and it’s a delicious way to incorporate various fresh vegetables in your keto diet.

3. Keto-friendly Bean Sprouts Soup

The Keto-friendly Bean Sprouts Soup is a nutritious and warm recipe. It’s prepared with bean sprouts, leek, celery, and chicken bone broth. This soup is great because it’s a comforting meal and it is very low in carbs while still being rich in proteins and healthy fats.

4. Pho-Style Noodle Soup with Bean Sprouts

This recipe substitutes traditional rice noodles with shirataki or miracle noodles, which are zero-carb and keto-friendly. The dish often features lean beef, fragrant herbs, and of course, fresh bean sprouts. It offers a keto-friendly version of the Vietnamese classic that’s both flavorful and comforting.

5. Keto Bean Sprouts Omelette

Keto Bean sprout Omelette is a quick and easy keto-friendly recipe. It’s prepared with eggs, bean sprouts, cheese, onions, and green peppers. This dish is excellent as it offers an excellent source of protein and is packed with nutritious vegetables.

6. Keto Beef and Bean Sprouts Stir Fry

Beef and Bean Sprouts Stir Fry is another appetizing keto-friendly recipe that uses lean cuts of beef, bean sprouts, bell peppers, and a savory sauce. The dish is rich in protein and the vegetable ingredients balance the meal, making it an excellent choice for a keto lifestyle.

7. Keto Bean Sprouts Cauliflower Rice

This keto-friendly twist on a popular Asian dish substitutes regular rice for low-carb cauliflower rice, combined with bean sprouts, green onions and scrambled eggs. This recipe is great for those on a keto diet as it provides an excellent source of fiber, vitamins, and minerals.

8. Keto Bean Sprouts Wrapped in Bacon

This unique recipe wraps bean sprouts in bacon, offering a perfect balance of crunch and savory. It’s a delicious fusion food that’s keto-friendly, protein-packed and provides an array of textures and flavors. It’s an innovative way to use bean sprouts in your keto diet.

Are bean sprouts keto-friendly?

Yes, bean sprouts are keto-friendly. They have a low carbohydrate content, with only roughly 5.5 grams of total carbs per 100 grams serving, and approximately 2 grams of those are dietary fiber which is subtracted from total carbs to arrive at the net carbs number. The net carbs, which is the carbohydrate content relevant to a keto diet, is thus only 3.5 grams per 100 grams of bean sprouts. This makes them suitable for a ketogenic diet where the daily limit of net carbs is typically set at 20-50 grams.

What are the nutritional aspects of bean sprouts beneficial for a ketogenic diet?

Apart from their low carbohydrate content, bean sprouts are also rich in vitamins, minerals and proteins, nutrients that are essential to a balanced keto diet. They’re especially high in Vitamin C, Vitamin K, Folate and the mineral Iron. Proteins provide a source of essential amino acids, while vitamins and minerals help meet the nutritional needs on a keto diet, which can be challenging given the strict restrictions on carbohydrate-rich foods.

Can you eat bean sprouts raw on a ketogenic diet?

While you can technically eat bean sprouts raw, they are best consumed cooked, lightly steamed or stir-fried to reduce the risk of bacterial contamination. Regardless of preparation method, they remain keto friendly, as the cooking process does not significantly alter their carbohydrate content.

How to incorporate bean sprouts into a ketogenic diet?

Because of bean sprouts’ mild taste, they can be added to a wide range of dishes without significantly altering the flavor. They can be used in low-carb salads, stir-fries, soups or even used as a topping in keto-friendly wraps. Note that while adding them to meals, ensure you remain within your daily net carb limit.

What are some keto recipes that use bean sprouts?

Keto-friendly stir fry is a popular choice which typically combines bean sprouts with other low carb vegetables and a protein source like chicken or tofu. Another recipe is the Keto “Pho” soup which uses bean sprouts, beef, and a combination of herbs and spices. Bean sprouts can also be used in a low-carb salad with avocado, cucumber, and a lean protein like shrimp or salmon. Just ensure that any sauces or dressings used are also low in carbs to keep it keto-friendly.

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