The world’s fastest-growing plant could soon become a staple of global diets after the first-ever academic review of its nutritional value identified it as a potential “superfood”.
New research led by Anglia Ruskin University (ARU) in England suggests that bamboo shoots — already a common ingredient in Asian cuisine — offer a surprising range of health benefits, including controlling blood sugar, fighting inflammation, and improving gut health.
However, the review warns that the plant poses a serious toxic risk if not properly prepared.
Nutritional powerhouse
Bamboo can grow up to 90cm (35 inches) in a single day. While China and India are currently the largest producers, the new research suggests the plant could play a vital role in sustainable diets worldwide.
The review analysed all published research on bamboo consumption, including human trials and lab experiments. It found that bamboo shoots are:
- High in protein and amino acids.
- Low in fat but with moderate levels of fiber.
- Packed with vitamins including Vitamin A, B6, E, thiamine, and niacin.
- Rich in minerals such as selenium and potassium.
The study suggests bamboo could be a powerful tool against metabolic disorders. Human trials indicated that consuming bamboo helped regulate blood sugar levels (glycaemic control), a key factor in managing diabetes. It also improved lipid profiles, potentially reducing the risk of cardiovascular disease.
Beyond basic nutrition, the plant was found to have probiotic effects, promoting beneficial gut bacteria and improving bowel function. It also displayed strong antioxidant and anti-inflammatory properties.
Interestingly, bamboo compounds were found to inhibit the formation of toxic compounds such as acrylamide, which can form during frying or roasting, suggesting that bamboo could be used as an ingredient to make other processed foods safer.
The cyanide catch
Despite the benefits, the review highlighted a critical safety issue. Some bamboo species contain cyanogenic glycosides, compounds that release cyanide when the shoots are eaten raw.
Additionally, the study found that certain compounds in the shoots might interfere with thyroid hormone production, increasing the risk of goitre.
Fortunately, both risks are easily avoidable. “Both risks can be avoided by correctly pre-boiling the shoots,” the researchers noted.
“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,” said senior author Professor Lee Smith.
“Our review shows bamboo’s clear promise as a possible ‘superfood’, but there are also gaps in our knowledge,” Smith added, noting that more high-quality human trials are needed to confirm the findings.
