The New Complete Book of Food



o

]

[

8

1

3

w

/

?

^

r Bean Sprouts

See also Beans.

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: B vitamins, folate, vitamin C

Major mineral contribution: Iron, potassium

About the Nutrients in This Food

Because beans use stored starches and sugars to produce green shoots

called sprouts, sprouted beans have less carbohydrate than the beans from

which they grow. But bean sprouts are a good source of dietary fiber,

including insoluble cellulose and lignin in leaf parts and soluble pectins

and gums in the bean. The sprouts are also high in the B vitamin folate

and vitamin C.

One-half cup raw mung bean sprouts has 1.2 mg dietary fiber, 31.5

mcg folate (8 percent of the RDA), and 7 mg vitamin C (9 percent of the

RDA for a woman, 7 percent of the RDA for a man).

Raw beans contain anti-nutrient chemicals that inhibit the enzymes

we use to digest proteins and starches; hemagglutinins (substances that

make red blood cells clump together); and “factors” that may inactivate vita-

min A. These chemicals are usually destroyed when the beans are heated.

Sprouted beans served with the bean must be cooked before serving.

The Most Nutritious Way to Serve This Food

Cooked (see Adverse effects associated with this food).

Diets That May Restrict or Exclude This Food

Low-fiber, low-residue diet