Insects are a normal menu item in several cultures, says Valerie Stull, PhD, MPH, a faculty associate at the University of Wisconsin in Madison. For the average American who didn’t grow up with insects as part of their cuisine, this can seem strange. On a worldwide scale, however, insects are regarded as a potential alternative protein source that is both healthy and sustainable — and more people who eat a traditional Western diet are coming to see these benefits. There are more than 2,300 edible species of insects, per a November 21, 2019, article in Food Production, Processing, and Nutrition (though there are likely more), and people around the world have eaten insects for thousands of years. Read on for a closer look at some of the nutritional benefits of edible insects, and — if you’re interested — how to start your journey into entomophagy (insect eating).
What Are Edible Insects?
Edible insects (or edible bugs) are varieties that are safe for human consumption. In the United States, the just-getting-started edible insect industry has focused on a few species, including crickets, mealworms, and black soldier fly larvae, says Gina Hunter, PhD, an associate professor of anthropology at Illinois State University in Normal and the author of Edible Insects: A Global History. The idea of bringing more insects into our food supply is becoming popular with the “growing awareness of the strain our food system is putting on the planet, which has led the food industry and entrepreneurs to think about more sustainable practices,” explains Dr. Stull. Insects are a natural fit because they are similarly nutritious to meat (high in protein and healthy fat, low in carbohydrates) but are also swarming creatures that can be raised close together in vertical farms, have a short life span, and are adept at recycling organic waste — all factors that have the potential to make them more sustainable than livestock, says Stull. In addition, insects need less feed and emit fewer greenhouse gasses than the animals we commonly consume (such as cows and pigs), according to the Food and Agriculture Organization of the United Nations. The practice of raising insects for animal feed is already on the rise, and there are several manufacturers who process insects for human consumption as well. For that reason, you will find that insects, especially crickets, are being dried and ground and sold as powdered products (much like a protein powder) or incorporated into snack foods, such as bars, cookies, and chips.
Crickets
Per one-third cup of whole, roasted crickets:
150 calories5 grams (g) fat25 g protein3 g carbohydrate3 g fiber
Crickets are also a good source of iron and are rich in vitamin B12, providing about five times your daily need. When it comes to cricket powder, 2 tablespoons (tbsp) supplies:
80 calories3 g fat11 g protein2 g carbohydrate1 g fiber
Black Soldier Fly Larvae
Per 2 tbsp of larvae:
50 calories3.5 g fat4 g protein2 g carbohydrate2 g fiber
These larvae are also a good source of iron and provide an excellent source of the mineral zinc.
CricketsMealwormsBlack solider fly larvaeAntsScorpions (certain types)GrasshoppersCicadasWax wormsSago wormsSilkworm pupaeTermites
Unlike most animal proteins, bugs are high in heart-healthy unsaturated fats, including polyunsaturated fatty acids and omega-3 fatty acids (linoleic acids); a review published January 5, 2021, in Critical Reviews in Food Science and Nutrition suggested they may be a useful dietary addition to manage chronic diseases. Insects are a unique source of animal protein because they contain fiber, says Stull. This nutrient, important for good digestion and heart health, is not found in typical meat products, such as chicken breasts or eggs. And that fiber may be healthy for your gastrointestinal health. Preliminary research published in Scientific Reports in July 2018, which Stull was an author on, found that cricket consumption increased a specific species of probiotics in the gut and also reduced a marker of inflammation. “Our research suggests that chitin, the cricket fiber, potentially is acting as a prebiotic, meaning it provides food for the probiotics in the gut,” she explains. “This suggests that insects could promote gut health through the unique fiber they have.” Dr. Hunter adds that with imported cricket sources it can be tough to know for sure what conditions they’re collected in or how they’re raised. Do your research to understand what exactly you’re buying. In addition, experts warn against collecting insects in your own backyard or local area. “You need to know what you’re collecting and where to find them that won’t be subject to environmental contamination,” says Hunter. Do so only if you’ve had some training in foraging for insects. The best thing to do, adds Hunter, is to try insects away from home first. Are you traveling to Mexico where escamoles (ant larvae) or chapulines (grasshoppers) are spiced and cooked to perfection? Are you at a fine-dining restaurant where ants are on the menu? “Tasting well-prepared insects gives you a sense of their potential,” she says. You can order dried or roasted insects online that are tossed in spices to mimic the flavors you already love. Think pizza, barbecue, sour cream and onion, and basil. Just be sure to look at the nutritional facts of any preseasoned product, as it may contain added salt and sugar. These insects will be crunchy and taste like whatever they’re seasoned with, so they’re not necessarily indicative of the flavor of the bug itself, and this can be a nice entry-level bite. Eat them plain or tossed into a bowl with peanuts or popcorn, says Stull. Finally, take a chance on cricket powder. This is by far the most common insect product, and it’s easy to incorporate into the foods you already are eating, says Stull. (Treat it as you would a protein powder.) She adds a tablespoon to her smoothies, and you can also incorporate it into a sauce or soup, or bake it into banana bread or brownies.
Cricket Crepes from Bug Farm Foods in the UKSweet Potato Cricket Flour Bread from Bug VivantTropical Pear Juice Boost from Cricket Flours
