Sprouts are young plants that have germinated from seeds and grown for a few days. They are often eaten raw or lightly cooked in salads, sandwiches, soups and stir-fries. Sprouts come in many varieties, such as bean, vegetable, nut and grain sprouts.
Sprouts are considered to be nutritional powerhouses, as they are rich in protein, vitamins, minerals, antioxidants and other beneficial plant compounds and have been used for centuries to help in anti aging behavior and promotes healthy lifestyle.
Benefits of Eating Sprouts
- Sprouts are nutrient-dense. Sprouting increases the nutrient content of seeds, making them more concentrated in protein, folate, magnesium, phosphorus, manganese and vitamins C and K123. Sprouting also reduces the amount of antinutrients, which are compounds that interfere with the absorption of nutrients from plants. Sprouts also contain essential amino acids, enzymes and antioxidants that support various bodily functions .
- Sprouts may improve digestion. Sprouts are high in fiber, which can help prevent constipation and promote regular bowel movements. Fiber also feeds the beneficial bacteria in your gut, which may improve your digestive health and immunity. Moreover, sprouts may be easier to digest than un-sprouted seeds, as sprouting breaks down some of the starches and proteins into simpler forms.
- Sprouts may lower blood sugar levels. Several studies have shown that eating sprouts can help regulate blood sugar levels in people with diabetes or prediabetes . This may be due to the high fiber content of sprouts, which can slow down the absorption of sugar into the bloodstream. Sprouts may also contain compounds that inhibit the activity of enzymes that break down carbohydrates into sugars.
- Sprouts may benefit your heart. Eating sprouts may reduce the risk factors for heart disease, such as high blood cholesterol levels1 . Sprouts may increase the levels of “good” HDL cholesterol and decrease the levels of “bad” LDL cholesterol and total cholesterol1. Sprouts may also contain phytochemicals that have anti-inflammatory and anti-hypertensive effects on the blood vessels.
How Much Sprouts Should You Eat?
There is no definitive answer to how much sprouts you should eat, as different types of sprouts may have different nutrient contents and calorie counts. However, a general guideline is to follow the recommended vegetable portion size for adults, which is 80g/2.8oz
Based on this information, an average serving of sprouts is:
- Bean and pea sprouts: 1/2 cup or 1 handful
- Vegetable or leafy sprouts: 1 cup or 2 handfuls
- Nut and seed sprouts: 1/4 cup or 1/2 handful
- Sprouted grains: 1/4 cup or 1/2 handful
How to Eat Sprouts Safely
To reduce the risk of food poisoning from sprouts, you should follow these tips:
- Buy fresh sprouts that are crisp and green. Avoid sprouts that are slimy or have a foul smell.
- Store sprouts in the refrigerator at 40°F (4°C) or lower and use them within two to three days.
- Wash your hands before handling sprouts and use clean utensils and containers.
- Rinse sprouts thoroughly under running water before eating them.
- Cook sprouts thoroughly to kill any harmful bacteria. You can steam, boil or sauté them for a few minutes until they are tender.
- Avoid eating raw or lightly cooked sprouts if you are pregnant, elderly, young or have a weakened immune system.
