6 Bugs You Can Eat (and Their Health Benefits)
It may make your skin crawl, but some bugs are good sources of protein and healthy unsaturated fat. It’s no wonder they’re staples in non-Western diets.
Could you eat something that once crawled on the floor or buzzed in your ear?
The idea of edible bugs may sound strange among Western diners, but entomophagy, or the practice of eating insects, is anything but new in Asia, Africa, and South America. “There are many cultures that have included insects as part of their diet for centuries,” says Sujaya Rao, PhD, professor and head of the department of entomology at the University of Minnesota in St. Paul. At the same time, “this is the food of the future. We will need alternative foods that can be raised in small environments and are easy to raise,” she says. Insects answer that call.
Healthwise, insects tick several nutritional boxes. “Think about an insect. It’s so small, but picture a bee flying or a grasshopper jumping. They require a lot of muscle and energy to do those things,” says Dr. Rao. You benefit from that when you eat them. In general, insects are rich in protein and low in carbohydrates, and contain essential minerals including iron, zinc, calcium, and magnesium. They are also rich in unsaturated fat, which is a healthier source of fat than saturated fat.
According to a review, the protein content of edible insects ranges from 35 to 60 percent dry weight (after being processed) or 10 to 25 percent fresh weight, which is higher than plant protein sources like cereals, soybeans, and lentils and can sometimes be greater than meat and eggs, says Antonette Hardie, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center in Columbus. Their fat content ranges widely, from 10 to 60 percent, and it’s mostly healthy, unsaturated fats, she adds.
Important, too, are the environmental benefits of eating bugs. “Consuming insects could potentially help solve food access, cost, and environmental issues in the United States,” says Hardie. As Rao points out, the Food and Agriculture Organization of the United Nations (PDF) published a report looking ahead to 2050, when the worldwide population will be an estimated 9 billion. Insects, the report acknowledges, are a more sustainable option to help rectify food scarcity due to lack of farmland, overfished oceans, and the effects of climate change and water shortages. Insects require far less water, land, and feed to raise, compared with conventional animals like cattle.
There are almost 2,000 species of insects eaten worldwide, says Rao. Promoting edible insects doesn’t mean foraging for them in your backyard. “We’re talking about raising them in really clean environments,” she says. Insects have to eat organic food; if they were to feast on pesticide-laden feed, they’d die. Today, you can buy products in which insects have been processed into flours that you can use in everyday cooking and baking or in which they’re combined with familiar flavors or prepared as familiar foods (such as bars or cookies).
If eating bugs is something you’ve never considered before, that’s okay. But don’t write them off — they’re a staple of many cultures. “Do you eat crabs, lobsters, and prawns? Those are close relatives of insects, and they are the bottom feeders of the ocean,” says Rao. “It’s all in the mind. Consider trying it to see if you embrace different products.”
Here are six to add to your plate — and the potential health benefits they offer.
Which Bugs Are Edible? Here Are 6 to Try
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1. Crickets Are a Great Entry-Level Insect and Contain Probiotics
If you’re not ready to eat this entire insect whole — crunch and all — a good gateway is cricket flour. One company, Exo, sells protein and energy bars made with cricket powder (ground crickets), so you can’t even tell that they’re full of insects. Per 2 tablespoons (tbsp) of cricket flour, there are 50 calories, 6 grams (g) of protein, 2.5 g of fat (0.5 saturated), and less than 1 g of carbs, per the company. There’s also preliminary evidence that crickets support gut health, as eating them spurs the growth of certain good-for-you probiotics.
2. Mealworms Make for a Versatile Ingredient
Go ahead and dry, broil, roast, pan-fry, deep-fry, boil, steam, or microwave mealworms to eat, according to research. The research analyzes mealworms as a food source, and the authors note that broiling them makes them smell like steamed corn. After drying and processing, mealworm larvae are 50 percent protein and 30 percent fat. This amount of fat is similar to that of whole-milk powder, the researchers note, so they’re not the leanest choice.
3. Termites Are Rich in Minerals Such as Magnesium
You never want to find these alive in your home, as they can cause massive destruction, but cultures in Africa and Asia dine on termites with relish. According to a study, termites are extremely rich in the mineral manganese, which plays a role in metabolism and is essential for strong bones and immune function, notes the National Institutes of Health. Termites contain up to 100 times the concentration of the mineral compared with other insects. In fact, they may contain more than the safe limit of manganese when eaten whole.
4. Grasshoppers Provide Disease-Fighting Antioxidants
Are you into shrimp? Grasshoppers taste similar to the beloved seafood. To make them edible, the wings and legs are removed. They are high in protein and fat but low in carbohydrates, according to a review. In Mexico, crickets are featured in tacos and as a garnish on guacamole, Wired reports. In Japan, people eat them fried with soy sauce. You may want to include them as part of a disease-fighting diet: Grasshoppers are among the most antioxidant-rich insects, according to a scientific article. They contain 5 times more antioxidants than fresh orange juice.
5. Black Soldier Fly Larvae Satisfy as a Snack
Though a study noted that larvae from black soldier flies are not one of the more frequently consumed insects, they are accessible right now. That’s because the Portland, Oregon–based company Cricket Flour (which also produces cricket flour) sells Larvae Bites, made from roasted and seasoned black soldier fly larvae. Buying them already roasted and flavored (spicy cayenne or Buffalo wing sauce) is another way to try out edible insects. A 2 tbsp serving has 50 calories, 3.5 g of fat, 4 g of protein, 2 g of carbs, and 2 g of fiber, making them a well-rounded snack.
6. Cicadas Are a Great Bite if You’re a Fan of Shrimp
Some years, you may notice a lot of cicadas in your area — and these critters are edible and are generally low in fat and high in protein, according to the Cleveland Clinic. (If you have live cicadas, you should freeze them first to kill them humanely, per George Mason University.)
That said, acknowledging that people are eating cicadas, the U.S. Food and Drug Administration has warned that people who are allergic to seafood should not eat cicadas because these are related to shrimp and lobsters. They may also contain mercury, so if you are pregnant or breastfeeding, you should avoid cicadas, notes the Cleveland Clinic. Also avoid them if you have gout.
These insects even taste similar to shrimp, according to Montclair State University. Battering and frying the bugs or dipping them in chocolate are yummy ways to enjoy them at home, the university says.
