Bean Sprouts, Cooked: A Low Glycemic Index Vegetable

Bean sprouts are a nutritious and versatile addition to many dishes, particularly in Asian cuisine. These young seedlings of mung beans or soybeans are packed with nutrients while being low in calories and carbohydrates. Let’s explore the glycemic index, nutritional profile, and health benefits of cooked bean sprouts.

Glycemic Index and Glycemic Load

Bean sprouts have a low glycemic index of 32, making them an excellent choice for those monitoring their blood sugar levels. Foods with a GI below 55 are considered low glycemic foods, which means they cause a slower, more gradual rise in blood glucose levels.

The glycemic load of bean sprouts is extremely low at just 0.89. This low GL value reflects both the low GI and the small amount of carbohydrates in bean sprouts, indicating minimal impact on blood sugar levels even when consumed in typical serving sizes.

Nutritional Profile (per 100g cooked serving)

• Calories: 116
• Protein: 9.8g
• Fat: 6.93g
• Total Carbohydrates: 6.08g
• Dietary Fiber: 3.3g
• Sugars: 2.83g
• Net Carbs: 2.78g

Health Benefits of Bean Sprouts

Excellent for Blood Sugar Management

With their low glycemic index (32) and very low glycemic load (0.89), bean sprouts are an ideal food for people with diabetes or those trying to maintain stable blood sugar levels. The high fiber content also helps slow down carbohydrate digestion and absorption.

Weight Management

Bean sprouts are low in calories yet high in protein and fiber, which can help increase satiety and reduce overall calorie intake. With just 116 calories per 100g serving, they’re a filling addition to meals without significantly increasing caloric content.

Nutrient-Dense

Despite being low in calories and carbs, bean sprouts offer significant nutritional value. They provide nearly 10g of protein per 100g serving, making them a good plant-based protein source. The 3.3g of fiber per serving supports digestive health and contributes to their low net carb count of just 2.78g.

How to Include Bean Sprouts in Your Diet

• Add to stir-fries for a crisp texture and nutritional boost
• Include in salads for extra crunch
• Use in spring rolls or as garnish for soups
• Incorporate into sandwiches or wraps for added texture
• Mix into omelets or scrambled eggs

Summary

Cooked bean sprouts are an excellent low-glycemic food choice with minimal impact on blood sugar levels. Their impressive nutritional profile—high in protein and fiber while being low in calories and net carbs—makes them a valuable addition to balanced diets, particularly for those managing diabetes, following low-carb eating plans, or seeking weight management solutions.

With their versatility in the kitchen and their nutritional benefits, bean sprouts deserve a regular place in a health-conscious diet.