Bamboo Shoots Nutrition

You must have noticed that especially in East Asian cuisines, the young shoots of certain species of the bamboo genera Dendrocalamus and Phyllostachys are sliced, cooked and eaten as vegetables. Bamboo shoot, the youngest part of the bamboo plant, forms an essential ingredient in dishes of many countries like India, Indonesia, Nepal, Vietnam, Philippines, China, Japan and Uganda.

Mainly the two types, winter shoots and spring shoots are considered to be edible. The spring shoots are larger and tougher than the winter shoots. These days, canned as well as fresh bamboo shoots are available in the markets. They are the invariable part of the delicious snacks, hot curries, spicy stir fries, attractive salads, appetizing soups and aromatic fried rice. A diet conscious consumer is aware of the bamboo shoots nutrition facts. Have a look at the following bamboo shoots nutrition information, which will make it clear why bamboo shoots are so popular all over the world.

Bamboo Shoots Nutrition Facts

• Bamboo shoots are rich in dietary fiber, vitamin C, vitamin E, vitamin B6, thiamine, phosphorus, zinc, copper, manganese, protein, riboflavin, niacin and iron.
• Bamboo shoots health benefits are the result of the fact that bamboo is a low calorie source of potassium.

Calories in Bamboo Shoots

As mentioned above, the important bamboo shoots nutrition fact is that, though bamboo shoots are highly nutritious, they are low in calories. Following information will make the point clear.

• 120 gm of cooked, boiled with salt and drained bamboo shoots contain no fat and cholesterol while they provide you 13 calories. These bamboo shoots are packed with dietary fiber and the above mentioned nutrients.
• Half cup of raw bamboo shoots, about 75 gm, contain 1.7 gm fiber, 68.7 gm water, 1.96 gm protein, 3.93 gm carbohydrates, 2.27 gm sugar. They offer 20 calories.
• 100 gm of canned bamboo shoots slices provide approximately 19 calories.

Health benefits of Bamboo Shoot

• Bamboo shoots can be ideally consumed for healthy weight loss as they are low in calories.
• Bamboo shoots help maintain optimum health.
• Bamboo shoots are used in Chinese medicines to treat infections.
• They help reduce bad cholesterol and thus help prevent heart diseases.
• The shoots effectively remove stomach worms.
• Bamboo shoots are included in the diet of the persons who face the problem of obesity.
• Bamboo shoots help in lowering high blood pressure as they are rich in potassium.
• Bamboo shoots are packed with phenolic acids, with anti-oxidant and anti-inflammatory properties.
• They help in curing toxemia (internal poisoning).
• Fresh, dried, shredded and pickled bamboo shoots are commonly included in the diet. High fiber in the bamboo shoots prevents chronic constipation and promotes healthier bowel movements.
• One of the important fact about bamboo shoots nutrition is that the phytochemicals present in bamboo shoots are potent antioxidants which are considered as magical, due to their anti-cancer, anti-bacterial and anti-fungal properties.

Tips for Cooking Bamboo Shoots

If you store the fresh bamboo shoots in the refrigerator, they can last for several days. Before cooking the bamboo shoots, the hard outer layer of the shoots is peeled off so that the inner off-white tender part is exposed. You are expected to parboil the fresh bamboo shoots before cooking, else they might be toxic. In order to remove the bitterness of the fresh shoots, fresh slices are to be soaked in water for about 24-36 hours. You can cut the ram bamboo shoots into cubes, sticks or slices and then you can cook them in salted water. They are cooked within 30 minutes. You should store the unused bamboo shoots in the refrigerator, in a air-tight container, full of water, with the water changed daily.

The unusual characteristic of bamboo shoots is that they literally glow in the dark. They make your skin glow too! I hope it is clear from the above overview of bamboo shoots nutrition facts, that the crisp bamboo shoots not only give a sweetness and crunch to many dishes but they also improve your health and keep you fit and active.