For starters, they’re rich in many nutrients. They’re also said to improve your digestion and blood sugar levels, and possibly even fend off heart disease.
However, sprouts are also frequently linked to cases of food poisoning, which makes people question whether the potential benefits are worth the risks.
This article takes a comprehensive look at the benefits and dangers of eating raw sprouts to help you decide whether they should make an appearance on your plate.
The soaked seeds are then exposed to the right combination of temperature and moisture, and allowed to grow for two to seven days.
Many different types of seeds can be sprouted. Here is a list of the most common types of sprouts available on the market:
Consuming sprout water, the water in which sprouts have been soaked or rinsed, can offer several benefits. It may contain nutrients and enzymes released from the sprouts, such as vitamins, minerals, and antioxidants, potentially aiding in digestion and boosting nutritional intake.
They May Improve Digestion
Sprouts may help you digest your foods more easily.
Studies show that when seeds are sprouted, the amount of fiber they contain increases and becomes more available (11).
For instance, in one study, grains allowed to sprout for five days contained up to 133% more fiber than un-sprouted grains (15).
In another, germinating beans until their sprouts were 5 mm long increased their total fiber content by up to 226% (11).
Sprouting appears to specifically increase the amount of insoluble fiber, a type of fiber that helps form stool and move it through the gut, reducing the likelihood of constipation (16).
In addition, sprouting appears to reduce the amount of gluten found in grains, which may make them easier to digest, especially for people sensitive to gluten (17).
Finally, sprouted beans, grains, vegetables, nuts and seeds contain lower amounts of antinutrients than their un-sprouted counterparts. This makes it easier for the body to absorb nutrients during digestion (6).
They Are Very Nutritious
Despite being low in calories, sprouts are a rich source of nutrients and beneficial plant compounds. Their vitamin and mineral content varies based on the variety.
However, generally speaking, the sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins C and K than un-sprouted plants (1, 2, 3).
For instance, several studies show that sprouting helps increase protein content. Sprouts also tend to contain higher levels of essential amino acids, with certain individual amino acids increasing by as much as 30% (4, 5, 6).
In addition, the proteins in sprouts may also be easier to digest. This is likely due to the sprouting process, which appears to reduce the amount of antinutrients — compounds that decrease your body’s ability to absorb nutrients from the plant — by up to 87% (6).
Sprouts are also great sources of antioxidants and other beneficial plant compounds (7, 8, 9).
Moreover, studies show that foods made from sprouted beans may also be more nutritious.
For example, tofu and soy milk made from sprouted soybeans appear to contain 7–13% more protein, 12–24% less fat and 56–81% less antinutrients than tofu and soymilk made from un-sprouted soybeans (10).
Healthy Breakfast Ideas: How to Consume SPROUTS | Health Benefits of Consuming Sprouts | Weight Loss
FAQ
Is it healthy to drink sprouts water?
What are the side effects of raw sprouts?
How long do you leave sprouts in water?
How does sprouts help your body?
Is sprouting good for You?
Sprouting increases the level of minerals and vitamins including vitamin D in the ingredients. In the book, Diet & Nutrition – A Holistic Approach, author Rudolph Ballentine explains that most of the gas producing starches can be eliminated by sprouting. Sprouting also increases the protein content, and shortens the cooking time of legumes.
Sprouted wheat vs Whole wheat: Which is healthier?
The sprouted wheat are simply whole grain seeds that have just begun to sprout. Sprouted wheat have many health benefits. The germination process in sprouted wheat breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted wheat have more available nutrients than whole wheat.
Are sprouts good for weight loss?
Sprouts are one the best foods to help lose weight. They are high in nutrients but have negligible calories which means that you can consume sprouts without worrying about the weighing scale. Furthermore, sprouts contain a high amount of fiber that makes you feel full for a longer period of time.
Are sprouts bad for You?
But sprouts also carry some risks that you need to be aware of before adding them to your next meal. While they’re nutritious, sprouts also run a risk of carrying foodborne illnesses like E. coli and salmonella. Most sprout seeds are grown in warm, humid conditions which are conducive to bacterial growth.