Bamboo may be next sustainable superfood with protein and fiber

Bamboo has the potential to become a superfood, according to the world’s first academic review on its consumption. Known to be the fastest-growing plant on Earth, with China and India being the largest producers, bamboo offers health benefits ranging from blood sugar control and anti-inflammatory effects to improved gut health and antioxidant properties.

“Bamboo is already commonly eaten in parts of Asia, and it has huge potential to be a healthy, sustainable addition to diets worldwide — but it must be prepared correctly,” says senior author Lee Smith, professor of Public Health at Anglia Ruskin University, UK.

“The multiple health benefits we identified are likely due to the nutritional content of bamboo and its extracts, with bamboo being rich in proteins, amino acids, carbohydrates, minerals, and vitamins.”

The review in Advances in Bamboo Science examined human and lab studies indicating that the plant leaves, shoots, and extract can enhance various health functions. However, its improper preparation can lead to health risks, as it contains toxic compounds.

The review calls for further high-quality human trials to substantiate bamboo’s benefits and ensure its safe consumption.

Bamboo benefits

The researchers detail that bamboo is protein-packed, with moderate fiber and low fat levels. It also contains amino acids, selenium, and potassium. Moreover, the plant includes thiamine, niacin, and vitamins A, B6, and E.

According to trials, consuming bamboo led to better glycemic control, meaning it helps regulate blood sugar levels, which is essential for diabetics. 

Trials also found improvements in lipid profile, which is beneficial to reduce cardiovascular disease risk.

Bamboo’s fiber types include cellulose, hemicellulose, and lignin, which have proven to improve bowel function in humans.

Other human studies found that eating bamboo can increase antioxidant and anti-inflammatory activity and cell viability while reducing cell toxicity. 

Bamboo could become a sustainable superfood, offering metabolic and gut health benefits when properly prepared.Laboratory research also found strong antioxidant properties while positing that bamboo has probiotic effects. Researchers suggest the plant could support gut health by boosting beneficial bacteria.

Furthermore, researchers have found that bamboo compounds could inhibit the formation of the possible carcinogen furan while reducing the formation of acrylamide, which is also possibly cancer-causing. These chemicals can develop when certain foods are fried or roasted. However, findings on bamboo suggest it can make other foods safer.

Risks pose hurdle 

According to the researchers, bamboo comes with significant risks when not properly prepared. 

Some species contain cyanogenic glycosides that release cyanide if eaten raw, they warn. One study also found that a compound in bamboo shoots may interfere with thyroid hormone production, increasing the risk of developing goiter.

“Our review shows bamboo’s clear promise as a possible ‘superfood,’ but there are also gaps in our knowledge,” says Smith. 

“We could only find four studies involving human participants that met our criteria, so additional high-quality human trials are necessary before we can make firm recommendations.”

Superfoods in headlines

According to other recent research on alternative superfoods, dried small fish are a nutrient-dense hidden superfood. Drying and smoking concentrate their nutrients, making them more nutritionally dense than fresh fish.

Another study spotlighted a nutrient-rich freshwater microalga as a sustainable superfood to address global food security and environmental sustainability.