Finding what to eat on a diet is not always so easy. One frequently asked question that comes into mind is if sprouts are allowed in the keto diet.
In this article, we’re going to explore the benefits and conscious consumption of sprouts.
Yes, Sprouts Can Be Part of a Keto Diet
Yet sprouts can be part of this diet, we must first understand what it is about.
What is the Keto Diet?
The ketogenic diet is a low-carb-based diet that aims to balance energy levels through the change of the body’s fuel source. Since it burns fat instead of carbs, it promotes weight loss, better blood pressure, and lower levels of blood sugar.
This method has been used for the first time in the 1920s as a treatment for epilepsy. After many studies, it was applied to prevent mental diseases and disorders.
Low-carb, High-fat
The key principle of this diet is keeping a diet low in carbohydrates (glucose), while maintaining high fat levels. Although, not every fat is allowed on the ketogenic diet, since not every fat is healthy for your body.
Foods like salmon, avocado, nuts, and seeds are known to be superfoods. That’s because they provide not only nutrients but are the major source of good fats.
If you check out our keto pillar article, you’ll find a long list of high-fat foods that comply with this lifestyle.
Limits Carbs to 20-50g per Day
The eating plan requires a certain macronutrient division — a breakdown listing how much fat, carbs, and protein you have to consume in a day.
According to Mark Sisson — creator of the popular ketogenic diet — defined that a perfect macro daily consumption includes: 50 grams of carbs total, 0.7-1.0 grams of protein per pound of lean body mass, and as much fat as needed for you to feel satisfied.
Normally, people consume around 225-325 grams of carbs per day on a 2,000-calorie diet.
The change from carbs to fat-burning as the primary fuel for energy production is called ketosis.
Puts the Body in Ketosis
In a regular diet, the metabolic system produces energy from your carbohydrates. However, glucose is unnecessary since the minority of the cells depend on it to work. And, when needed, the liver can produce it by breaking down proteins and lipids (fat).
To achieve ketosis, you may consume less than 50 grams of carbs per day. Maintaining this lower quantity makes your body stop relying on carbs and start using fat to generate energy.
Keto-Friendly Sprouts
Among the many options available, we separated the three main options for you to look forward to.
Bean Sprouts
Although not zero carbs, they have lots of benefits for health; they are high in vitamin C, antioxidants, proteins, and peptides. Besides, bean sprouts can balance cholesterol and assist the digestion process.
Since they are low in fat, a great way to consume them is as a complement to your salad.
Soybean Sprouts
Because of the considerable carb amount (6.5g per 100g serving), they need to be thoughtfully consumed. A much better alternative would be black soybeans, which own only 1g of net carbs per 100g.
Gladly, these sprouts are minimally processed and free of harmful ingredients like non-keto sweeteners and food additives.
Mung Bean Sprouts
Thanks to its low net carbs (3.39g per 100g serving), they can be consumed while on kenosis. Just like soybean sprouts, they have minimal processed features. Besides, they are low on sweeteners and food additives, keeping your sugar at a safe level.
Notice that they are low-fat, so you’ll need to supplement them with foods that are high in healthy fats.
Nutrition Facts of Sprouts for Keto
Even in a small portion, sprout consumption brings great benefits to your body. They boost the metabolism, enhance the digestive process, and act acting against anemia. Since they control blood sugar, they increase heart health.
Low in Net Carbs
As for any other food, the carbs of sprouts vary in type and serving size. But most of them are low in net carbs, having around 3-5g normally.
These low numbers are beneficial for those following a keto diet, considering the daily 20g carbs limit. Mung bean sprouts are the ones that present a lower carbohydrate index.
Carbs in Bean Sprouts
Considered a superfood and antioxidant, bean sprouts contain almost 6g of carbs per serving. The highest level of carbs is from kidney bean sprout, which contains 7.5g of net carbs.
So, are bean sprouts keto-friendly? The simple answer is yes. You just need to know how to dosage your consumption of these foods if you’re on keto otherwise you might surpass the 20g/day limit.
Use a Net Carb Calculator
Calculating net carbs is not especially difficult, although you surely can ease up the process. Nowadays, there are some websites that provide a net carb calculator for you to use. It really comes in handy when doing keto groceries, since it’s quicker to calculate carbs with technology assistance.
Benefits of Adding Sprouts to the Keto Diet
Since sprouts are superfoods due to their micronutrients, they bring some benefits for overall health.
Provides Fiber
According to studies, a sprouted grain has 133% more fibers than an unsprouted one.
Curiously, they tend to contain lots of insoluble fiber; which is good for digestion and reduces the chances of constipation. The lower levels of gluten and anti-nutrients also contribute to a better digestion process.
Boosts Nutrient Intake
Exactly because of the fibers assisting the digestion process, nutrient intake turns out to be a much easier process for the body. On top of that, their reduced amounts of gluten make them sustainable for people sensitive to gluten.
Adds Variety to Diet
A ketogenic diet can bring some level of restriction normally. Being capable of adding a new ingredient to your daily life enriches the menu. Sprouts bring flavor from different cuisines, even capable of incorporating Asiatic elements into your dishes.
Easy to Incorporate
Speaking of culinary, these greens are practical to incorporate in meals. They can be sidings, and salad dressing, as part of the ingredients for a bigger recipe — such as summer rolls, soups, and wraps.
The possibilities are endless! Just beware when eating them raw. They are prone to contamination by bacteria like Salmonella, so make sure to buy from reliable suppliers and store them properly.
Best Keto Foods and Items at Sprouts
When it’s time to do the groceries, you get yourself surrounded by endless choices of tempting products. It’s handy to have a list of what you can or cannot consume.
The first thing that comes to mind when thinking of “healthy eating” is vegetables. But did you know that not every vegetable may be consumed on a ketogenic diet?
Keto Vegetables
Having nutrients and low-carb characteristics makes some vegetables the perfect ingredients to include in your dishes. For more micronutrients, include some leafy greens in your diet, such as kale, arugula, lettuce, and spinach.
Other vegetables may include:
- Cauliflower
- Broccoli
- Asparagus
- Zucchini
- Avocado
Meat and Seafood
Naturally, meat has no carbs in general but is high in vitamins and minerals — mainly protein — and amino acids. The unprocessed and fatty parts help you get enough fat for kenosis with no further worries.
Keep in mind to avoid processed meat, such as sausages, bacon, hot dogs… They are high in harmful additives.
Seafood also brings some health benefits to the immunological system. However, they need extra attention: shellfish, depending on the type, can have more carbs than expected and desired.
The best meats for consuming include:
- Beef
- Pork
- Poultry
- Salmon
Look forward to prioritizing grass-fed animals; they are way more nutritious than conventionally farmed ones. In addition, they present higher levels of anti-inflammatory omega-3 fats and vitamin B12.
Find the Best Sweetener
Cutting the sweeteners can be hard for some people. Gladly, there are some substitutes that will keep you low-carb and bring the sweet touch into your life.
- Stevia
Derived from the Stevia rebaudiana plant, it is a zero nutrients and carb sweetener known for being much sweeter than regular sugar. It is found in powdered, granulated, or liquid form and it may assist in lowering blood sugar levels.
- Erythritol
Used for baking and cooking as a sugar substitute, erythritol is a sugar alcohol with a similar structure to sugar. It is created by fermenting wheat/corn glucose and it is a low-calorie compound — only 0.2kal/g.
- Monk fruit
A natural sweetener extracted from a native southern China plant. With natural sugars and antioxidants, it adds no calories or carbs to your diet. When buying this sweetener, beware of the ingredients; the extract is sometimes mixed with sugar, molasses, and other unfriendly sweeteners.
- Xylitol
Found in sugar-free products, xylitol is another sugar alcohol. Its carbs don’t count as net carbs, since it doesn’t raise blood sugar levels as regular sugar. It is just as sweet as regular sugar and can be used in recipes with few adaptations.
- Sucralose
Artificial sweetener that is not digested by the metabolic system, thus not adding any calories or nutrients to your body. It is the most common sugar-free sweetener on markets and it is popular among people for not leaving a bitter aftertaste.
Since it does not go along with high temperatures, it is ideal to sweeten only room temperature or cold foods — such as yogurt.
How to Shop for Keto at Sprouts
The items at Sprouts Farmers Market are drawing attention due to the variety that makes your diet feasible. So if you’re looking forward to this supermarket, here we share some hints for you to find the best keto items there.
Make a Keto Shopping List
No matter looking for keto vegetables, snacks, or meat and seafood, at Sprouts you can find accessible prices over many high-fat low-carb products.
- Fruits and vegetables
There you can find a variety of ingredients for your recipes, including Spaghetti Squash. Besides the leafy greens, zucchini, cauliflower rice, tomatoes, and avocado at lower prices.
- Meats
No matter whether frozen or fresh, Sprouts has a wide range of animal proteins for you to choose from.
- Baking
You can also enjoy bakery supplies; the supermarket also includes dairy-free and gluten-free options, like chia seeds, almond flour, and coconut milk powder. Furthermore, you also can find sweeteners like stevia, xylitol, monk fruit, and other replacements for your recipes.
- Snacks
Besides finding nuts and seeds — walnuts, cashews, macadamia, pumpkin seeds… —, you also find some delicious snacks. Unsweetened coconut chips, Vermont original beef and pork sticks, Epic over baked pork rinds chili lime, Flackers sea salt flavor, and much more!
Focus on Low-Carb Options
Don’t be mistaken, even though there are plenty of options, you need to be careful about the ingredient lists behind each package. In Sprouts, you also find lots of highly refined oil products that add nothing to your shopping list.
Not every fat is safe fat, so be sure to double-check before buying any ingredient. Remember to always put the ingredients into a carb count, so you’ll know which are the best products for your consumption.
Best Ways to Eat Sprouts on Keto
Although it might look hard, it is rather simple to incorporate this ingredient into your dishes.
Add to Salads and Bowls
It sounds rather common, and it is; although, it doesn’t mean it needs to be simple. There are plenty of ways to upgrade a salad; try adding sprouts to your salad and poke bowls and using a special dressing.
- Caesar
½ cup mayonnaise
3 tablespoons olive oil
¼ cup grated parmesan cheese
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 minced garlic clove
1 teaspoon anchovy paste (optional)
- Italian
¾ cup extra virgin olive oil
¼ cup red wine vinegar
2 tablespoon water
1 tablespoon grated parmesan cheese
½ tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon Italian seasoning
Sea salt and black pepper
- Ranch
½ cup mayonnaise
3 tablespoons Dijon mustard
¼ + ⅛ teaspoons dried dill
¼ + ⅛ teaspoons garlic powder
2 to 3 teaspoons water
Salt and pepper
Mix into Egg Dishes
To add protein value alongside the fibers, experiment with recipes with eggs. Either preparing them separately or trying one-pan recipes, there is a great variety of alternatives.
I personally suggest a bacon, egg & Brussels sprout hash. The combination of bacon, red onions, garlic, eggs with a taste of Dijon mustard and homemade chicken stock gives me more than enough energy by the morning.
Top Keto Burgers or Tacos
Unlike expected, you can still eat “junk food”, but a keto-friendly, versatile homemade version.
Intended to bring vitamins, minerals, and healthy fat, these options contain basic ingredients; like cauliflower buns, cheese, beef, lettuce, keto tortillas, or burns. Furthermore, you can add bean sprouts on top to bring freshness and fiber.
Blend into Smoothies
Not so different from green detox juices. If you don’t enjoy the flavor of sprouts, an alternative to your routine is adding them to smoothies.
Adding a cup of broccoli sprouts, for example, in your strawberry or green smoothie will masquerade its flavor and still add its nutrients. If you’d rather, you can also top it with them.
Sprouts Can Fit into a Keto Diet
Bringing bean sprout varieties to your diet is perfectly reasonable. Sprouts are good for keto because they are low in net carbohydrates. Instead, they come with various advantages for your body.
As superfoods, sprouts are capable of controlling your blood sugar levels, assisting diabetic people. Their insoluble fibers ease the digestive process, reducing the chances of constipation. Also, sprouts can lower bad LDL cholesterol and blood triglyceride levels, increasing good HDL cholesterol and improving heart health.
Monitor Portions
Although sprouts are a positive addition, they need to be wisely consumed.
Even low in calories, pea and lentil sprouts, for example, have way more net carbs than permitted in a ketogenic lifestyle. On the other hand, mung beans, Brussels sprouts, bean sprouts, and soybean sprouts contain 1-3g of net carbs in 100g portions.
However, they are low in fats, so you must include fat fonts on your plate, besides proteins. Following those basic instructions will guarantee you stay in a ketosis state with no problems.
Calculate Net Carbs
To understand the use of sprouts in your diet, you must calculate the net carbs. It refers to the carbohydrates present in food that you will consume. Therefore, they are going to define if they are keto-friendly or not.
For that, you can either use a net carb calculator or infer the amount of fiber from the total number of carbs. For, there are 6 grams of carbs on bean sprouts – 2 grams of fiber = 4 grams of net carbs.
Consuming more than 20 grams of carbs per day breaks out the ketosis process, so beware when consuming sprouts; some of them have more carbs than expected.
Takeaway
Owning vitamins, minerals, antioxidants, and anti-inflammatory properties; eating them on a regular basis, being in salads or soups, already provides you with a higher nutrition.
However, for better insurance against contamination, remember to cook them before ingesting it.
Many Sprouts Are Keto-Friendly
Gladly you don’t need to limit yourself to picking these superfoods, there are many alternatives in supermarkets for you to choose from. The most common on the ketogenic diet are beans, mung beans, and alfalfa sprouts.
Incorporate Sprouts for Variety and Nutrition
A great part of the sprouts contain high antioxidant and anti-inflammatory nutrients, which bring many additions to your immunologic system.
No matter as salad, topping, pan-fried, or even incorporated into a smoothie; this food is a great supplement.
Shop Sprouts for Keto Staples
Be conscious: although low in net carbs, they are not meant to be consumed as main dishes, but as sidings or toppings. And since sprouts are low in fat, you still need to consume high-fat foods for ketosis.
When buying them, be sure to pick the ones that are not moist, slimy, or smelly. Look for the ones with green leaves and firm and white stems.
Conclusion: Are Bean Sprouts Keto Friendly?
Rich in micronutrients and healthy, bean sprouts can be incorporated in many ways into your diet. Although, it still needs moderation when consuming it, since their net calories can be rather significant for your total per day.
