You've undoubtedly seen them on a salad or a sandwich before and given them little consideration. Maybe you like them, and maybe you don't. In any case, there's a good possibility you don't know much about them.
So, what exactly are these teeny-tiny vegetables? What else may they be used for, and what are the advantages (and disadvantages) of eating raw sprouts? We chatted with registered dietitian Mira Ilic, RD, LD, MS, to get to the bottom of it all.
What exactly are sprouts?
Sprouts are the sprouted seed of a vegetable, immature plants on their way to full maturity – at least until some of those plants are picked to become, well, sprouts for eating. Sprouts may be found almost everywhere that sells food, especially in grocery shops and farmers markets. Some individuals go so far as to cultivate their own.
The many types of sprouts
The majority of sprouts you'll come across fit into one of four categories:
Mung bean, kidney bean, black bean, lentil, and snow pea sprouts are examples of bean and pea sprouts.
Broccoli, alfalfa, mustard green, and red clover sprouts are examples of vegetable sprouts.
Pumpkin seed, sesame seed, and sunflower seed sprouts are examples of nut and seed sprouts.
Wheatgrass and quinoa sprouts are examples of sprouted grains.
Alfalfa, mung bean, red clover, and broccoli are some of the most popular sprouts.
No, these sprouts do not include Brussels sprouts. "They're growing like real plants, not like sprouts in that warm water environment," Ilic explains. Brussels sprouts, like cabbage, kale, broccoli, and cauliflower, are members of the cabbage family.
What are some of health benefit of Eating Raw sprouts?
Sprouts include a variety of vitamins and minerals, which differ from sprout to sprout. "Sprouts are high in important vitamins, minerals, fiber, and antioxidants," explains Ilic.
"Broccoli sprouts, for example, will be rich with vitamin A, vitamin C, vitamin K, folic acid, and are a very strong source of the potent antioxidant sulforaphane," she explains.
Other nutrients, like as B vitamins and minerals like phosphorus and magnesium, may be found in sprouts. Furthermore, they are minimal in fat, salt, and calories.
The attraction of what they can add to your dinner is also appealing. Ilic says, "They provide diversity to your salad, wrap, or sandwich." "Aside from the health advantages, they may provide crunch and even a distinct taste." And that appeals to a wide range of individuals."
However, there are certain hazards associated with sprouts that you should be aware of before including them into your next meal.
The dangers of sprout consumption
Sprouts are healthful, but they also carry the danger of foodborne infections like E. coli and salmonella. The majority of sprout seeds are produced in warm, humid environments that encourage bacterial development. Furthermore, Ilic points out that at bigger farms where sprout seeds are gathered, the seeds may come into touch with animal waste-contaminated water.
"There's also a danger associated with the method they're gathered," she adds. "If the persons who touch them don't exercise appropriate hand hygiene, there's a danger that a foodborne disease may be passed on to them when they're harvested and packed for sale."
These dangers are exacerbated by the fact that many people prefer to consume sprouts raw, which means there is no boiling step to destroy germs. The FDA has given suggestions and instructions for sprout growers due to the substantial and widespread nature of these concerns.
How can I eat sprouts without getting sick?
Cooking sprouts, according to Ilic, is the safest method to consume them. "It may not appeal to some because you lose the crunch, but it's the safest option," she explains.
"When you boil sprouts, you lose certain vitamins and minerals, but you still receive the majority of the nutrients they contain, only in less amounts," she says. Sprouts may also be cooked by boiling, roasting in the oven, or steaming.
Bean sprouts in a can are also available. They aren't as appetizing as newly produced sprouts, but they are safer, according to Ilic. "Because the process of canning includes heat, they are a safer option."
Are sprouts grown at home safe?
Some people prefer to cultivate their own sprouts at home. This does not, however, imply that they are immune to infection. "Because most outbreaks of sprout-related foodborne disease are linked to tainted seeds, growing sprouts at home is no safer than buying them from a shop," Ilic explains.
"Regardless of where the seeds are cultivated, if they are infected with germs, they might cause food poisoning."
Other precautions to take while eating sprouts
"Once you have fresh sprouts at home, cool them and store them in a refrigerator that can preserve them at or below 40 degrees Fahrenheit," Ilic advises.
She also suggests cleaning your hands before and after handling sprouts, as well as thoroughly rinsing sprouts before use. "You're trying to keep any germs off of them and washing off any other potentially dangerous items before you eat them," she explains.
Sprout appearance is also important. "You should throw them out straight away if they're slimy, nasty, or musty," she says.
