4 Edible Insects and Their Surprising Health Benefits

Insects have been a part of human diets for centuries in many cultures around the globe (1). While it might sound unusual to some, insects are a powerhouse of nutrients. This article will introduce you to four edible bugs with their nutritional punch. From protein-packed crickets to vitamin-rich mealworms, these tiny critters have a lot to offer.

4 Edible Insects You Can Add to Your Plate

Crickets

Crickets are arguably the most well-known edible insects. These little creatures are not only crunchy and delicious but also exceptionally nutritious. They are an excellent source of complete protein, providing all the essential amino acids our bodies need. Crickets contain about 60-70% protein by dry weight, making them a protein powerhouse. Additionally, they are rich in vitamins like B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid), as well as minerals like iron and zinc. Adding cricket flour into your diet can boost your protein intake while supporting a sustainable food source. These bugs are eco-friendly, requiring significantly fewer resources than traditional livestock.

Mealworms

Mealworms, the larvae of darkling beetles, are another nutritious insect option for consumption. They are readily available and have a nutty flavor that pairs well with various dishes. Mealworms are a great protein source and contain essential fatty acids, such as omega-3 and omega-6. These fats are crucial for brain health and reducing inflammation. Furthermore, mealworms are a rich source of dietary fiber, which aids digestion and supports a healthy gut microbiome. They also offer vitamins like B6 and B9 (folate). Incorporating mealworms into your diet can improve your overall nutrient intake while contributing to a more sustainable and eco-conscious food system.

Black Soldier Fly Larvae

Black soldier fly larvae are rapidly gaining popularity as a sustainable protein source. These larvae are high in protein and boast an impressive amino acid profile. They are particularly rich in lysine, an essential amino acid that is often limited in plant-based diets. Lysine is essential for collagen production, tissue repair, and overall growth. Additionally, they are a great source of calcium, making them beneficial for bone health. Their calcium content is comparable to that of milk. Incorporating it into your diet can boost your protein intake and support various bodily functions while contributing to a more sustainable food supply chain.

Grasshoppers

Grasshoppers have been consumed for centuries in various parts of the world and are considered a delicacy in many cultures. These insects offer a balance of protein and healthy fats. They are rich in iron and zinc, essential minerals for maintaining healthy blood and immune function. Grasshoppers are also a good source of B vitamins, including B1 (thiamine), which is crucial for energy metabolism, and B5 (pantothenic acid), which supports skin health. Moreover, they contain chitin, a fiber that can help regulate cholesterol levels and support digestive health. Incorporating grasshoppers into your diet can provide a unique blend of nutrients while contributing to a sustainable and environmentally friendly food supply (2).

Conclusion

Incorporating edible bugs into your diet can not only expand your culinary horizons but also provide a range of health benefits. From protein-packed crickets to nutrient-rich mealworms, these tiny creatures offer a sustainable and eco-conscious alternative to traditional meat sources.