Young Bambo shoots prepared for a meal.
Did you know that eating Bamboo Shoots commonly referred to as Malewa by the Bagisu in eastern Uganda can help promote heart health and fight cancer? And do you know that Bamboo Shoots are the one ingredient you need to look for if you want to shed some kilos?
Well, according to StyleCraze.com a website dedicated to beauty and health especially to women around the world, bamboo shoots have tremendous health benefits that include; helping in weight loss, control cholesterol, heart health, fight cancers, boost immunity, anti-inflammatory, rich in dietary fiber, cures breathing disorders, cures stomach problems, anti-bacterial among the other benefits.
The Journal of Food Science and Technology in an online research titled “Value addition to bamboo shoots: a review” published in 2011, also mentioned that Bamboo shoot forms a traditional delicacy in many countries. Being low in fat content and high in potassium, carbohydrate, dietary fibers, Vitamins and active materials, bamboo shoots are consumed in raw, canned, boiled, marinated, fermented, frozen, liquid and medicinal forms.
Although the fresh bamboo shoots of species like Dendraocalamus giganteus are healthier and nutritionally rich, the young shoots, after fortification, can be consumed by processing into a wide range of food products with longer shelf-life and better organoleptic qualities.
In Uganda, bamboo is mostly a delicacy for the Bagisu who harvest it mainly in the thick forests slopes of Mt. Elgon of eastern Uganda. The bamboo is seasonal and mostly trading in the mid months of the year especially in June. The bamboo is either in shoots or hunging over grown fruits on trees that are cut and smocked mostly in the forest before being transported mainly on foot to the markets.
The delicacy is mainly mixed with ground nut pest accompanied by banana (matooke) that is also widely grown a stapple food crop of the region.
It is therefore no wonder that bamboo after all has good health benefits after all.
- Helps Lose Weight:
Bamboo shoots are the best food for you if you are looking to lose weight. They are rich in dietary fiber, which helps satiate hunger. But they also contain negligible amounts of sugars and calories. With a percentage of carbohydrates lower than that of dietary fiber, bamboo shoot is an ideal weight loss agent (1).
- Controls Cholesterol:
Bamboo shoots also help decrease LDL cholesterol levels. This is because of two reasons: Bamboo shoots contain negligible fats and calories, and Bamboo shoots help decrease LDL cholesterol levels as they contain a decent amount of dietary fiber. Dietary fiber helps reduce LDL cholesterol levels (2).
- Heart Health:
Bamboo shoots contain many essential nutrients and minerals like selenium and potassium that are good for the heart. Add to this the low amount of carbohydrates and sugar present in bamboo shoots, and they become an ideal preventive measure for heart diseases. Bamboo shoots are rich in dietary fiber, which helps purge LDL or ‘bad’ cholesterol from the body. The expulsion of excess cholesterol clears up arteries and reduces the risk of contracting heart disease (3).
- Fights Cancer:
Bamboo shoots are rich in free-radical eliminating antioxidants and phytosterols thatimina exhibit cancer elting properties. Antioxidants help eliminate cancer-causing free radicals while plant phytosterols in bamboo shoot help impede tumor growth and mutations (4).
- Boosts Immunity:
Bamboo shoots contain many vitamins and minerals that are essential for the smooth functioning of the body. Bamboo shoots help improve immunity as well. The presence of essential vitamins like A, C, E, and B vitamins like thiamin, riboflavin, and folate help boost immune function (5).
- Anti-Inflammatory:
Bamboo shoots also exhibit efficient anti-inflammatory properties. They help relieve pain and inflammation and also help heal ulcers. Bamboo shoots can be boiled and ingested, or the juice can be applied topically to reduce inflammation (6).
- Rich In Dietary Fiber:
As we have mentioned above, bamboo shoots contain a high amount of dietary fiber, which not only helps reduce cholesterol levels and improves heart health, but also ensures healthy and regular bowel movements. In fact, bamboo shoots are an ideal meal for you if you’re on a diet or just looking to reduce some weight. In this age of sedentary lifestyles, a low-calorie high-fiber option like bamboo shoot is perfect for you (7).
- Cures Breathing Disorders:
Bamboo shoots are effective in dealing with breathing problems and disorders like breathlessness, asthma, and bronchitis. As bamboo shoots exhibit anti-inflammatory properties, they help cure inflammation in the respiratory tract as well. You can boil bamboo shoots and add some honey to them to make an effective expectorant.
- Cures Stomach Problems:
Bamboo shoots are rich in dietary fiber, which is a bulking agent that helps clear constipation and soften hard stool. It also helps move the stool along the digestive tract. Bamboo shoots also contain other chemicals that help treat intestinal worms and other stomach disorders.
- Antibacterial:
Finally, bamboo shoots exhibit mild antibacterial and antiviral characteristics. This ability helps bamboo shoots rid you of bacterial and viral infections. This property also makes bamboo shoot an excellent remedy for bacterial and viral diseases (8).
So, what are you waiting for? With all these health benefits, you may want to consider adding bamboo shoots to your diet.
Nutritional Facts
Given below is the nutritional value of 100 g of fresh bamboo shoots.
| Nutrients | Amount | %Daily Value |
| Carbohydrate | 5.2 g | 1% |
| Protein | 2.6 g | 4% |
| Dietary fibre | 2.2 g | 5% |
| Sugars | 3 g | – |
| Fat | 0.3 g | – |
| Energy | 115 (27 kcal) | – |
| Water | 115 g | – |
| Vitamin B1 (Thiamine) | 0.15 mg | 13% |
| Vitamin B2 (Riboflavin) | 0.07 mg | 6% |
| Vitamin B3 (Niacin) | 0.6mg | 4% |
| Vitamin B5 (Pantothenic Acid) | 0.161mg | 3% |
| Vitamin B6 | 0.24mg | 18% |
| Vitamin B9 (Folate) | 7 μg | 2% |
| Vitamin C | 4 mg | 5% |
| Potassium | 533 mg | 11% |
| Phosphorous | 59 mg | 8% |
| Manganese | 0.262 mg | 12% |
| Zinc | 1.1 mg | 12% |
| Iron | 0.5 mg | 4% |
| Calcium | 14.4 mg | 1% |