Are Bean Sprouts Keto? The Dieter's Guide

Yes bean sprouts can be eaten whilst following a ketogenic diet. Ketogenic diets are fairly strict and specific regarding what can be consumed, therefore we’ll break down all considerations when eating bean sprouts. Including, grams of carbs per serving, recommended quantities, tasty keto recipes and other sprouts that are keto friendly too.

 

What Is Keto?

Keto is short for ketogenic. “The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat.” Source: Healthline.
Followers of the ketogenic diet tend to consume less than 20g of carbohydrates per day, favouring meat rich meals and snacks instead of the standard western diet.

 

What Are Bean Sprouts And Sprouting?

Sprouting is the process of soaking and rinsing beans, nuts and grains continuously to encourage them to sprout. After several days of this process sprouts will start to appear emerging from the medium. 
Bean sprouts come from mung beans, and are the most popular and commonly found type of sprout. Therefore normally just referred to as bean sprouts.
Sprouting has become very popular for the tasty flavor, health benefits, and fun process. Everytime you check on the sprouts you can see them grow bigger and bigger - kids and adults enjoy it alike. 

 

Are Bean Sprouts Keto Friendly?

As the ketogenic diet allows for the consumption of 20g of carbohydrates per day, we’ll break down the nutritional value per 100g, and recommended serving size for you to follow. 
The chart shows that there is only 5.94g of carbohydrate per 100g of sprouted mung beans. This suggests that they’re an ideal food to consume, making a great addition to salads, stir-frys and as a snack too.
A typical serving size for mung beans ranges from a small handful all the way up to 200g. Both of which are well within the ketogenic daily carb limit, making them keto friendly.
 
Name
Amount
Unit
Water
90.4
g
Energy
30
kcal
Protein
3.04
g
Total lipid (fat)
0.18
g
Carbohydrate
5.94
g
Fiber
1.8
g
Sugars
4.13
g

 

 

Keto Bean Sprout Recipes

Incorporating bean sprouts into your daily diet is quick and easy. You can add some to your favourite sandwich or bulk out a meaty dish. We’ve compiled a list of our 5 favourite keto friendly bean sprout meals.
Bean sprouts have a very high concentration of water and a characteristic snap when you bite into them, in order to get the most out of them you’ll need to make sure they’re cooked or accompanied by strong flavors - otherwise they’ll likely be bland and tasteless.
The sprouts often appear in Asian food dishes and cuisine, particularly Chinese, Thai and Korean styles of food.
1.  Over at Low Carb Asian they whip up a quick bean sprout Chinese style stir-fry recipe, which would be ideal to accompany a meal. Only containing 4g of carbs too, and taking under 10 minutes to make this is an ideal keto dish. For more information check out Low Carb Asian Bean Sprout Recipe.
2.  A low carb Korean mung bean salad is the next dish we recommend. Cooked by iheartumami they incorporate traditional ingredients such as sesame oil, chopped spring onions, herbs and spices, to achieve this tasty Korean salad. For more information check out iheartumami.
3.  Pad Thai is the quintessential asian dish. Characterized by the sticky noodles and overwhelming flavor leaving you very satisfied. Martina from ketodietapp has developed an amazing keto chicken pad thai recipe. Sourcing noodles that keep you within that 20g carb threshold. For the full recipe check out Ketodietapp.
4.  Shrimp and bean sprouts is a Chinese cabbage dish, that is so quick and simple to make. It’s healthy tangy and you certainly will not be missing your carb fix! The recipe was uploaded to Food.com if you’d like to try it yourself. 
5.  A tasty vegetable omelette is often perfect on a Sunday morning. It’s simple to make, always tasty, and really hard to mess up! Adding bean sprouts to your dish adds an extra dimension, an extra crunch. Carbmanager, where we got the recipe from, suggests accompanying your omelette with cauliflower rice, salad or extra sauce! The recipe can be found here: Ketomanager.com.

 

Common Bean Sprouting Keto Questions

Are Mung Bean Sprouts And Soy Bean Sprouts The Same?
No, mung bean sprouts come from mung beans, whereas soy bean sprouts come from soybeans. Both are similar in the way that both can be sprouted.
Are Bean Sprouts Keto Friendly?
Yes, as discussed in detail throughout the article, bean sprouts are indeed keto friendly. You can consume up to 350g of mung bean sprouts per day and still be within the 20g keto threshold. 
Are Bean Sprouts Low Carb?
Yes, bean sprouts have below 6g of carbs per 100g of sprouts therefore can be considered low carb. 
How Many Net Carbs Are In Bean Sprouts?
The net amount of carbs is 6g per 100g of bean sprouts. Making them keto, low carb and atkins diet friendly.
How Many Carbs In 1 Cup Of Bean Sprouts?
1 cup or 33g of mung bean sprouts contains roughly 2g of carbohydrate. 
Are Bean Sprouts Good For Diabetics?
If you’re diabetic and considering changing your diet always contact your physician first. Bean sprouts can be a health addition to most people’s diet, if you’re unsure speak to your doctor before adding gradually.
Are Bean Sprouts Zero Carb?
No, although being considered a low-carb option bean sprouts do contain carbohydrates.

 


 

Other Articles You'll Enjoy Too
Sprouting Equipment
Are Bean Sprouts Keto?
Mung Bean Sprouts Smell
How To Tell If Mung Beans Have Gone Bad
What Do Bean Sprouts Taste Like?

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