It only means the data has not been collected and is unknown. Sprouts may also help you keep your blood sugar under control. This article takes a comprehensive look at the benefits and dangers of eating raw sprouts to help you decide whether they should make an appearance on your plate. Adults need 400mcg of folate daily, according to the National Academies' Institute of Medicine. The %DV *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. One cup of raw soy bean sprouts has 120mcg of folate. This makes it easier for the body to absorb nutrients during digestion (6). More are needed before strong conclusions can be made. It has high content of micro and macro elements such as zinc, sodium, potassium, copper, magnesium, phosphorus, iron, manganese and magnesium. In comparison, those given lower amounts of broccoli sprout powder or none did not benefit from significant changes to their levels of triglycerides or HDL cholesterol (20). There are 31 calories in 1 cup of mung Bean Sprouts (Soybean or Mung). Soy bean sprouts have a delicate, distinctive flavor and provide a variety of essential nutrients. (~ = missing data), Bar length Soy bean sprouts are a source of zinc, a mineral essential for proper sense of smell, immune function and wound healing. They may also offer a variety of health benefits, including easier digestion, improved blood sugar levels and a lower risk of heart disease. Six oz. Despite these encouraging results, it’s worth noting that few studies appear to exist on this topic. It easily grows, like the mung bean, by placing the soybeans in the shade and watering them until the roots grow long. At the end of the eight-week study, the group that had consumed the lentil sprouts had 12% higher levels of “good” HDL cholesterol and 75–84% lower levels of triglycerides and “bad” LDL cholesterol, compared to the control group (19). Soybean seeds possess average of 20% oil and 40% protein on dry weight basis. Nutritional Advantages of Sprouts Soy Bean Sprouts It is really only in the past thirty years that "westerners" have become interested in sprouts and sprouting. McEvoy holds a Bachelor of Science in nutrition and food science from the University of Vermont. It is much healthier than most commercial breads on the market. is the percent daily value you should aim to eat each day. Phytoestrogens mimic and also block natural estrogen that interrupts hormone balance in the body. The fact that sprouts are generally consumed raw or only slightly cooked adds to this risk. Soybean sprouts are used in various recipes such as soy sauce, in soup, mixing with rice or as a fresh salad. Calories 125 Kcal. The following tips should help you further reduce the risk of contamination: Sprouts can be eaten in a variety of ways and are easily incorporated into a variety of dishes. Remaining 40% comprises of vitamins, carbohydrates, minerals, phytochemicals and other minor elements. Sprouting appears to specifically increase the amount of insoluble fiber, a type of fiber that helps form stool and move it through the gut, reducing the likelihood of constipation (16). One issue often linked to eating sprouts is the risk of food poisoning. In another study, people with type 2 diabetes consumed a powdered broccoli sprout supplement for eight weeks, resulting in lower blood insulin levels and insulin resistance. Researchers also note that rats given sprouts may benefit from blood cholesterol improvements similar to those resulting from taking the cholesterol-lowering drug atorvastatin (18). rice porridge. Including sprouts in your daily diet may also have benefits for your heart. However, keep in mind that they are also associated with a risk of food poisoning. One study followed a small group of people with type 2 diabetes. Soybean sprouts possess nutritional components such as riboflavin, isoflavones and niacin with amino acids, crude protein and lipids. The soybean sprout is also known as kongnamul. One was given 60 grams of lentil sprouts per day, whereas the other received no sprouts. Our commitment is to provide high quality data and easy to use tools. These types of beans sprout and can be consumed within a week, offering a denser source of nutrients than the original bean. Calories from Fat 21.15 Kcal. However, children, pregnant women, the elderly and people with generally weaker immune systems are recommended to thoroughly cook sprouts or avoid them completely. This is a bar chart of vitamins by the percent daily value. A serving of soy bean sprouts is 1 cup of raw sprouts and has 85 calories, making it a low-calorie food and suitable if you're on a weight loss diet. Healthline Media does not provide medical advice, diagnosis, or treatment. Store fresh soy bean sprouts in a ventilated container in the refrigerator for up to two days. Short-term germination increases the strength of soy‘s antinutrient fractions. Soy bean sprouts, which are germinated soy beans, have been used for human consumption for more than 5,000 years. Soybean sprouts are an essential ingredient in Korean cuisine. Voedingswaarde van Soybean sprouts, raw. For instance, in one study, grains allowed to sprout for five days contained up to 133% more fiber than un-sprouted grains (15). This is a bar chart of minerals by the percent daily value. These sprouts have high content of nutrients and are easy to produce. Inside the US, however, frozen beans in vacuum packs, or frozen shelled edamame beans (mukimame) can be available in the supermarkets.At home, store dry b… Privacy Policy The end product is generally a sprout measuring 1/8–2 inches (2–5 cm) long. You can sprout your own soy beans at home or purchase them at the grocery store year-round. She worked for three years as a public health nutritionist with the Vermont Department of Health, where she wrote nutrition-related articles for "The St. Albans Messenger." Some studies indicate this may be partly because sprouting appears to reduce the total amount of carbs in sprouts. Sprouts are also easy to add to warm meals such as rice dishes, stir-fries, omelets, soups or freshly made burger patties. High amount of soy could mess up leptin sensitivity and also provokes hunger pangs. Ezekiel bread is made from sprouted grains and doesn't contain added sugars. However, sprouts are also frequently linked to cases of food poisoning, which makes people question whether the potential benefits are worth the risks. Add it to soups and rice and serve it as a side dish. Food…, Food poisoning is extremely common, but its symptoms and severity can vary, making it hard to identify. Soy bean sprouts, which are germinated soy beans, have been used for human consumption for more than 5,000 years. (~ = missing data). Nutrition Facts for Soybean Sprouts - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Search: Foods Recipes Fitness Members Challenges Groups ... Bean Sprouts (Soybean or Mung) Alfalfa Seeds (Sprouted) Alfalfa Sprouts : View More Alfalfa Nutritional Info: Related types of Vegetables: Spinach: Red Tomatoes: Lettuce: … These types of beans sprout and can be consumed within a week, offering a denser source of nutrients than the original bean. In addition, sprouting appears to reduce the amount of gluten found in grains, which may make them easier to digest, especially for people sensitive to gluten (17). Antinutrients are compounds in foods that reduce the absorption of other nutrients. All data is sourced from the USDA Food Data Central. Disclaimer, e-mail: [email protected] Sprouts carry bacteria so it should be consumed after properly cooked. Calculations are based on average age of 19 to 50 years and weighs 194 lbs. The soybean sprout is also known as kongnamul. Get full nutrition facts and other common serving sizes of Bean Sprouts (Soybean or Mung) including 1 oz and 1 serving. This is likely due to the sprouting process, which appears to reduce the amount of antinutrients — compounds that decrease your body’s ability to absorb nutrients from the plant — by up to 87% (6). Nutrition Facts for Soybean Sprouts - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. In Farm Management, Joseon farming & living book, cooking methods of Soybean sprout dishes were listed. Sprouts may help you digest your foods more easily. https://en.wikipedia.org/wiki/Soybean_sprout, https://www.culturesforhealth.com/learn/sprouting/how-to-sprout-soy-beans/, https://www.e-sciencecentral.org/upload/pbb/pdf/pbb-04-398.pdf, https://www.culturesforhealth.com/learn/sprouting/raw-sprout-safety-tips/, https://eatlove.live/sprouted-soy-health-risks/, https://www.tarladalal.com/glossary-bean-sprouts-193i, https://www.maangchi.com/ingredient/kongnamool. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Soybeans are crucial part of typical Korean diet due to its oil, protein and other components. Institute of Medicine: Dietary Reference Intakes: Vitamins, Institute of Medicine: Dietary Reference Intakes: Macronutrients, Institute of Medicine: Dietary Reference Intakes: Elements, USDA National Nutrient Database: Soybeans, Mature Seeds, Sprouted, Raw. In another small study, people with type 2 diabetes who were given 10 grams of broccoli sprout powder per day for four weeks benefited from an 18.7% decrease in triglyceride levels and significantly higher levels of “good” HDL cholesterol. This is a bar chart of minerals by the percent daily value. One cup of raw soy bean sprouts provides 9.16g of protein. 2,000 calories a day is used for general nutrition advice. What Are the Benefits of Great Northern Beans? Sprouts are also great sources of antioxidants and other beneficial plant compounds (7, 8, 9). High intake of soy is associated to infertility, breast cancer and hormone imbalances. Mentioned values are recommended by a U.S. Department of Agriculture. They contain less than 1g of fiber and around 6.7g of carbohydrates in a 1-cup serving. What to Do If You Get Food Poisoning While Pregnant. Nutritional value of Soybeans, mature seeds, sprouted, cooked, stir-fried, Nutritional value of Soybeans, mature seeds, sprouted, raw. is the percent daily value you should aim to eat each day. It should be used within two days. That’s mainly because sprouts may reduce risk factors for heart disease, such as high blood cholesterol levels. // Leaf Group Lifestyle. A 1-cup serving of raw soy bean sprouts provides 0.82mg of zinc. Soybean sprouts are slightly larger than mung bean sprouts and have a yellowish tint, while mung bean sprouts may have a green edge to their color.