Nutrition, Uses, Benefits, and Downsides

Wasabi beans contain a small amount of protein and fiber in each serving. It also provides important nutrients such as manganese, thiamine, copper and vitamin K.

One ounce (28 grams) of wasabi beans contains the following nutrients (1):

• calorie: 121
• carbohydrate: 17.5 grams
• sugar: 4 grams
• protein: 4 grams
• thick: 4 grams
• fiber: 1 gram
• manganese: 15% of daily value (DV)
• Thiamine: 14% of DV
• copper: 14% of DV
• Vitamin K: 12% of DV
• Folic acid: 10% of DV
• nicotine: 9% of DV
• Vitamin B6: 9% of DV
• zinc: 8% of DV
• sodium: 4% of DV

Wasabi beans are especially rich in manganese, an essential mineral that acts as an antioxidant that helps prevent oxidative damage to cells (2).

They also provide thiamine, a B vitamin that plays an important role in energy metabolism, growth, and development (3).

In addition, it contains about 14% of the recommended domestic violence for copper. This is important for producing connective tissue and certain neurotransmitters in the brain (Four).

However, keep in mind that wasabi beans are relatively high in carbohydrates, weighing close to 18 grams per ounce (1 ounce).1).

Some commercial varieties may also be high in sodium or added sugar, depending on the particular brand and amount of sugar and salt used to make the coating.

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One serving of wasabi beans provides important nutrients such as protein, fiber, manganese, thiamine and copper. It’s also relatively high in carbohydrates, and some brands may be high in sugar and sodium.

Thanks to their nutrient profile, wasabi beans may be associated with some potential health benefits.

Supports digestive health

Wasabi beans contain a good chunk of fiber in each serving, packing 1 gram into 1 ounce (28 grams) (1).

Fiber slowly moves through the gastrointestinal tract and adds bulk to the stool to promote regularity (Five, 6).

Some studies suggest that fiber can increase the frequency of stools in people with constipation and improve stool consistency (7).

Increasing fiber intake may also protect you from several other digestive problems, such as hemorrhoids, diverticulitis, and colorectal cancer (“Five).

Wasabi beans help increase fiber intake and meet your needs. According to the latest dietary guidelines for Americans, daily fiber requirements range from 22 to 34 grams per day, depending on age and gender assigned at birth ().8).

Rich in antioxidants

Greenpeace is an excellent source of antioxidants and helps neutralize harmful compounds known as free radicals (“9, Ten).

In particular, green peas contain certain antioxidant compounds such as:11 11, 12):

• Ellagic acid
• Beta-sitosterol
• p-coumaric acid
• Naringenin
• Quercetin
• Luteolin
• Apigenin

In addition to combating the oxidative damage caused by free radicals, antioxidants can reduce inflammation and protect against chronic diseases such as heart disease, diabetes, and neurodegenerative diseases such as Alzheimer’s disease (“13, 14).

Not only that, some test tube studies suggest that certain compounds in peas have anti-cancer properties and may help slow the growth of cancer cells, but more. Needs research (12).

May help stabilize blood sugar levels

Wasabi beans are an excellent source of protein and fiber, two nutrients that help support healthy blood sugar levels.

In fact, dietary fiber can slow the absorption of sugar in the bloodstream and prevent postprandial blood glucose spikes and drops (in fact).15).

On the other hand, proteins can improve insulin sensitivity, reduce insulin resistance, and may also be beneficial in promoting glycemic control ().16 16).

In addition, wasabi beans are high in manganese, which may reduce the risk of diabetes and pre-diabetes (17 17, 18 18).

However, keep in mind that some over-the-counter varieties may contain large amounts of sugar and carbohydrates per serving, which negates the beneficial effects of fiber and protein on glycemic control (). 19).

Carefully check the labels on the ingredients or make your own wasabi beans at home to reduce additional sugar intake and maximize potential benefits.

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Wasabi beans are rich in antioxidants that fight disease and contain nutrients that support digestive health and help stabilize blood sugar levels. However, some varieties are high in sugar and blood sugar levels may rise sharply.

Wasabi beans can be a great addition to a balanced diet for most healthy adults, but there are some drawbacks to consider.

For starters, wasabi beans are often spicy, which may cause acid reflux or heartburn for some people (20).

In addition, some people are allergic to green peas and may need to avoid wasabi peas altogether ()twenty one, twenty two).

In addition, some commercial varieties use flour. Therefore, anyone on a gluten-free diet should carefully read the ingredient labels and choose a certified gluten-free brand.

Keep in mind that peas also contain antinutrients. Antinutrients are compounds that can interfere with the absorption of certain nutrients in the body (twenty three).

However, since wasabi beans are cooked and processed before consumption, the number of antinutrients is greatly reduced (twenty three).

All green peas are already a source of carbohydrates because they are starchy, but some commercial wasabi peas can be very high in carbohydrates and sugar, depending on the type of coating used (“twenty four).

In addition to causing fluctuations in blood sugar levels, consuming large amounts of additional sugar can contribute to several chronic conditions, including heart disease, type 2 diabetes, and liver problems (” 19, twenty five).

Certain brands are also high in sodium and can increase blood pressure levels in some people (26).

Finally, note that wasabi beans are relatively high in calories, about 121 calories per ounce (28 grams) (1).

For this reason, it is important to keep your intake moderate, especially if you are trying to reach or maintain a reasonable weight.

Also, check the label on the ingredients and choose a brand that is low in sodium, carbs, and sugar, or try making wasabi beans at home.

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Some people, such as those with allergies, those who are prone to acid reflux, those with high blood pressure, and those who are trying to reach or maintain a moderate weight, need to avoid or reduce their intake of wasabi beans. Green peas also contain some antinutrients, but this amount is reduced by cooking.

Wasabi beans can be found in many grocery stores and online retailers.

You can also make homemade wasabi beans using Dijon mustard, dried peas, rice vinegar, grated wasabi and wasabi powder.

Wasabi beans can be enjoyed as a simple treat or used to add flavor to a variety of other dishes.

For example, wasabi beans are great to add to your homemade trail mix or to combine with other ingredients such as nuts, seeds and dried fruits.

You can also sprinkle on salads, stir fries and soups to add a little crunch to your favorite recipes.

Alternatively, try crushing wasabi beans and using them alone or in combination with bread crumbs, almonds, olive oil, soy sauce, and spices as a coating on chicken or pork.

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You can enjoy the wasabi beans as they are for a snack, or add them to your homemade trail mix, salad, stir fry, or soup. You can also grind them and use them as a coating for chicken or pork.

Is wasabi beans a healthy treat?

Wasabi beans provide some important nutrients, such as protein and dietary fiber, and are ideal for a balanced diet.

However, because it contains a lot of calories, some varieties have a large amount of sugar and sodium added. Therefore, it is best to enjoy it moderately.

Are wasabi beans actually beans?

Yes — Wasabi beans are made from dried peas coated with oil and seasonings such as wasabi, sugar and salt.

Where can I buy wasabi beans?

Wasabi beans are widely available in many grocery stores and online retailers. You can also try making it at home using ingredients such as wasabi, rice vinegar, peas, and Dijon mustard.

Wasabi beans are a common snack made from roasted green peas coated with wasabi, salt, sugar and oil.

Wasabi beans not only provide protein and fiber for each serving, but also contain antioxidants, which help stabilize blood sugar levels and support digestive health.

They are also versatile ingredients that can be enjoyed as-is or used to add spicy flavors to a variety of recipes.

Be sure to read the ingredient labels and choose a brand with added sodium and sugar, or try making your own at home to maximize potential health benefits.