They typically have an ivory yellow color and are soft and crispy. The white bamboo flesh turns yellowish when cooked (1). Bamboo shoots are rich in nutrients and healthy. The next sections explore their health benefits and nutrient profile. Keep reading.
Are Bamboo Shoots Healthy?
Dr. Anthony Puopolo, MD, says, “Bamboo shoots are similar to foods like celery or seaweed in that their calorie count is extremely low. They can serve as a good snack, especially if you are trying to lose weight.” Bamboo shoots are low in fat and have a rich nutrient profile.
Nutritional Information Of Bamboo Shoots
One cup of raw bamboo shoots contains (2): Dr. Puopolo adds, “One of the biggest health benefits of bamboo shoots is how high in fiber they are. Bamboo shoots, due to this, will contribute to digestion, gut health, and healthy appetite habits. They also contain antioxidants and are high in nutrients.” Many Southeast Asian and East Asian countries and ethnic communities use fermented and fresh bamboo shoots for medicinal benefits. Let’s understand how bamboo shoots may positively impact your health.
Potential Health Benefits Of Bamboo Shoots
1. Have Antibacterial And Antifungal Activity
Bamboo shoots contain a unique protein called dendrocin, which shows antifungal activity against Fusarium, a fungus found in soil, air, and plants that often causes food poisoning. The shoots contain novel peptides (Pp-AMP 1 and Pp-AMP 2) that have antimicrobial activity against pathogenic bacteria and fungi (3),( 4).
2. Rich In Antioxidants
Bamboo shoots contain bioactive polyphenols and are an excellent source of natural antioxidants. They can reduce inflammation in your body and regulate the immune response to prevent many chronic diseases (5).
3. May Lower Cholesterol Levels
The dietary fibers in bamboo shoots may reduce the serum cholesterol levels, especially the bad (LDL) cholesterol. The fibers help maintain a healthy lipid profile and improve bowel functions (6).
4. May Promote Gut Health
The dietary fibers in the bamboo shoots promote the growth of gut-friendly bacteria Lactobacillus and Bifidobacterium. It provides them with small chain fatty acids, stimulating their growth, maintaining gut health, and improving digestion (7).
5. May Support Weight Loss
Several studies have indicated that higher fiber intake may promote weight loss. Dietary fiber takes time to digest and may keep you full for longer (8). This may help in portion control and have a favorable effect on body weight.
6. May Lower Blood Pressure
A rat study found that bamboo shoots could inhibit angiotensin-converting enzymes, which caused high blood pressure. Moreover, the antioxidants in bamboo shoots also play a crucial role in preventing hypertension by lowering blood pressure levels (9).
7. May Delay Fatigue
Bamboo shoots contain biochemical compounds like triterpenoids and flavonoids. A mice study found that these compounds in the fresh extracts of bamboo shoots have an anti-fatigue effect and prolong endurance (10). These are just a few of the many benefits bamboo shoots provide. If you want to give them a try, scroll down to learn how to add bamboo shoots to your diet.
How To Eat Bamboo Shoots
You may eat fresh or canned/fermented bamboo shoots. Fresh shoots are covered in sheaths. Peel the sheath to reveal yellowish-white edible flesh. You can boil and sauté the tender shoots. Canned bamboo shoots are precooked and stored in either water or brine. Rinse them before consuming. Bamboo shoots are crisp and crunchy, and their sweet and earthy taste imparts a distinct flavor to the dish. They make wonderful additions to soups and dumplings and can be used as a spicy pickled side dish. Here are a few recipes to help you get started.
Popular Bamboo Shoots Recipes
1. Bamboo Shoot Wontons
What You Need
250 g ground pork ¼ cup of bamboo shoots, finely chopped ½ can of water chestnuts, drained and finely chopped ¼ cup of green onions, finely chopped ½ cup of bean sprouts, finely chopped 1 egg, beaten 1 tablespoon of cooking sherry 1 tablespoon of soy sauce ½ teaspoon of salt 1 pack of square wonton wrappers 2 cups of oil
How To Prepare
2. Chicken Soup
What You Need
3 cups of chicken broth 500 g chicken breast halves, cut into thin strips ½ cup of bamboo shoots, sliced 2 cups of mushrooms, sliced 3 slices of ginger root 2 garlic cloves, crushed 2 scallions, chopped 2 teaspoons of soy sauce ¼ teaspoon of red pepper flakes 1 tablespoon of sesame oil 2 tablespoons of cornstarch 3 tablespoons of vinegar ½ cup of water 1 egg, beaten
How To Prepare
3. Spiced Bamboo Shoots With Pork
What You Need
1 can of bamboo shoots, thinly sliced 100 g ground pork 2 garlic cloves, minced 3 scallions, thinly sliced 1 red chili pepper, minced ½ teaspoon of red pepper flakes 1 teaspoon of dry sherry 2 teaspoons of vinegar 2 teaspoons of soy sauce 3 tablespoons of chicken broth 3 tablespoons of peanut oil Salt, as needed
How To Prepare Bamboo shoots are also safe for your pets, especially dogs. They love gnawing on the tender bamboo stalks. Experts suggest that bamboo shoots can benefit your pet doggo in many ways.
Are Bamboo Shoots Safe For Pets?
Dr. Sara Ochoa, DVM, affirms, “Yes, these are a good treat to give to dogs. They are especially good for dogs who suffer from diabetes or have to have a low-fat diet.” She adds, “They contain high levels of vitamin A, vitamin C, calcium, potassium, and phosphorus. These can help strengthen cardiovascular health as well as support a healthy immune system.” Bamboo shoots should be stored properly to keep them fresh for a long time and prevent any taste changes. Here are a few tips.
How To Store Bamboo Shoots
Tender bamboo shoots have a shelf life of two weeks if stored and refrigerated in sealed plastic bags. Fermented bamboo shoots may last longer. Store them away from sunlight as sun exposure may make them bitter. Discard the shoots if they develop an unpleasant odor, taste, appearance, or mold. Canned bamboo shoots may last until the expiration date. However, it is better to consume them within a few days of opening the can. Also, make sure to consume them in moderation, as though they may have numerous health benefits, they also come with associated health risks.
Possible Side Effects Of Bamboo Shoots
Bamboo shoots contain certain anti-nutrients (cyanogens) like hydrogen cyanide and may cause cyanide poisoning. They also contain toxins like tannins, oxalate, and heavy metals, which may damage the pancreas, central nervous system, and thyroid gland (11). Therefore, it is crucial to remove the toxins from fresh bamboo shoots before consuming them. The best way is to boil the shoots in water or ferment them in brine. Washing the fresh bamboo shoots may also reduce the cyanogen content. However, it is best to avoid consuming raw and unprocessed bamboo shoots.
Why do bamboo shoots make me itchy? Bamboo shoots might make you itch if you are allergic to them or a plant in the same species. Is bamboo shoot a vegetable? Yes, bamboo shoot is the edible bamboo sprouts and are used as a vegetable in various Asian broths and dishes. Does bamboo cause gout? Studies suggest that consumption of bamboo shoots may lead to increased uric acid levels and the possibility of gout (16). Is bamboo shoot acidic or alkaline? Bamboo shoots are not very popular due to their pungent smell and acidic taste.
