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Another Great Vegetable Perfect For Ketogenic Diet: The Bamboo Shoots

Bamboo shoots are a very common staple in Asian cuisine. This incredibly versatile ingredient of Asian cuisine with its crunchy texture and a unique "umami" flavor, has been consumed as a vegetable for thousands of years.

A cup of sliced bamboo shoots contains between 1-3 grams of net carbs depending on the species, making them suitable addition to a keto-friendly meal.

How are bamboo shoots produced?

Bamboo is the fastest-growing plant in the world. Bamboo shoots are young bamboo stems (culms). The tender sprouts hatch from the soil, which then lignify (turn into wood through the formation of lignin in cell walls) as the shoots grow gradually up to up to 100 ft (35 m) full mature height.

There are three types of shoots; spring or summer shoots, winter shoots (very tender) and rhizome shoots.

Most bamboos produce new culms once each year, usually in the spring or autumn.

They are harvested when they are about 6"-12" (15- 30 cm) long, depending on the species.

Bamboos grow better with organic fertilizer, so the production of shoots is not harmful to the environment.

Nutrition facts

Bamboo shoots are highly nutritious. They ...

  • are low in calories,

  • are high in fiber (supports digestive health, can keep you feeling fuller for longer periods),

  • are high in vitamins (Vitamin B6 is essential for maintaining a healthy nervous system. Vitamin E is a powerful antioxidant. Vitamin K is essential for blood clotting and bone health.),

  • are high in minerals (Potassium helps to regulate blood pressure and heart health. Calcium and magnesium are essential for strong bones and teeth. Phosphorus is important for energy metabolism and cell function.),

  • are Gluten free,

  • have no Lactose, and

  • have very low amount of Fructose.

Nutrition facts per 100g bamboo shoots (for more nutrition info, please visit here)

Calories (kcal) 20

Fat (g) 0

Protein (g) 2

Carbohydrates (g) 1

Fibers (g) 1.7

Sodium (mg) 6

Water (g) 91

Magnesium (mg) 3

Zinc (mg) 0.2

Iron (mg) 0.8

Potassium (mg) 470

Vitamin C (mg) 7

In conclusion

Bamboo shoots are an excellent addition to a healthy and balanced ketogenic diet. They are excellent for Asian keto dishes. They are low in carbs, high in fiber and protein, and offer numerous health benefits, including aiding digestion and weight loss.


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