Sprouts are the immature growth of a germinated seed. One of the most common are bean sprouts. They are packed with proteins, fiber, minerals and vitamins. They are also rich in bioactive compounds that promote good health.
This article discusses the nutritional benefits of bean sprouts, the different types, their potential risks, and who should probably avoid them.
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Nutrition facts of bean sprouts: one serving
Bean sprouts consist of 90.8% water. With just 2% of the Daily Value (RDI) for calories, one cup of raw bean sprouts gives you:
Nutritional values vary depending on the type of sprouts. For example, lentil and soy sprouts contain more protein than bean sprouts. And bean sprouts contain more fiber and sugar than alfalfa, lentils or soybean sprouts.
7 benefits of cracking bean sprouts
Mung bean sprouts are rich in bioactive compounds, including polyphenols, polysaccharides and peptides, making them a functional food.
Functional foods generally refer to foods that provide benefits beyond essential nutrition when eaten regularly. These include whole or enhanced foods with properties that can improve overall health and help prevent the risk of certain diseases.
Sprouts are rich in nutrients
Mung beans are a nutritional powerhouse, but their nutritional profile improves during germination. Bean sprouts provide vitamins, minerals and other nutrients the body needs without adding excess sugar, sodium or saturated fat.
A diet high in nutrient-dense foods is associated with a slightly reduced risk of heart disease, diabetes and all-cause mortality.
They are packed with antioxidants
Mung bean sprouts are high in flavonoids, phenolic acids and other compounds with antioxidant properties. Antioxidants help stabilize free radicals and fight oxidative stress, which may be linked to chronic and degenerative diseases.
Sprouts are good for digestion
Mung beans are easier to digest after they have sprouted. That’s because sprouting helps release enzymes from the plant that can help your body absorb minerals better. This can improve digestion, reduce gas and improve overall gut health.
They do not spike blood sugar levels
Bean sprouts are low on the glycemic index (GI). Low GI foods tend not to raise blood sugar levels and can reduce complications and lower rates of diabetes and obesity.
Sprouts can help your immune system
Research suggests that the flavonoids, acids and plant hormones in mung beans may help regulate immune function.
They are heart healthy
Mung bean sprouts can help regulate blood pressure, cholesterol levels and triglycerides (fats in the blood).
One serving of bean sprouts provides 29% of the vitamin K that most people need daily. Research shows that a diet rich in vitamin K can lower the risk of cardiovascular disease atherosclerosis (when fats, cholesterol and other substances accumulate in and on the artery walls).
Sprouts are good for your eyes
Bean sprouts are high in antioxidants, which protect against oxidative stress and help prevent disease progression in age-related macular degeneration, cataracts and glaucoma.
Popular types of bean sprouts
In addition to mung beans, other sprouts are also very nutritious. Among them are:
Fresh vs. canned
Fresh sprouts have a short shelf life and should be kept refrigerated below 40 degrees F. Raw sprouts are likely to contain bacteria that can lead to foodborne illness. Canned Brussels sprouts and Brussels sprouts used as an ingredient in prepackaged dishes are safe because they are heated during processing.
Bean sprouts are soft yet crunchy and have a slightly sweet and nutty taste. You can bake, boil or steam them. Sprouts can add texture, flavor and color to a variety of foods, such as:
- Stir fry
- Salad
- Soups and stews
- Sandwiches
Raw versus cooked
Sprouting isn’t the only thing that can make mung beans more nutritious. Cooking legumes such as bean sprouts can increase the bioavailability of nutrients and make them easier to digest. Bioavailability refers to the amount of nutrients your body can use and store. Cooking also helps prevent foodborne illnesses associated with raw bean sprouts.
Shouldn’t someone eat bean sprouts?
Sprouts have been the source of many foodborne illness outbreaks. The seeds and plants often contain harmful bacteria such as Escherichia coli (E.coli), ListeriaAnd Salmonella. The warm, moist conditions necessary for germination are also ideal for bacteria to multiply quickly. Growing sprouts at home or buying them labeled “organic” does not make them safer. Those at higher risk for foodborne illness who should avoid raw sprouts include:
- Children and older adults
- Pregnant people
- Anyone with a weakened immune system
Some ways to lower your risk of foodborne illness include:
- Only buy sprouts that have been properly chilled.
- Don’t eat Brussels sprouts that appear slimy or have a stale odor.
- Rinse thoroughly with water.
- Wash your hands and anything that comes into contact with raw sprouts to prevent cross-contamination.
- Boil sprouts to kill bacteria.
- Use canned Brussels sprouts.
Places to look for bean sprouts
Bean sprouts are not always easy to find due to their short shelf life. Grocery stores that sell them usually display sprouts near herbs or other greens in the fresh produce section. Buy those only in the refrigerated section and check the expiration date or best before date.
You’ll likely find canned Brussels sprouts in the canned goods aisle. Grocery stores may also have cans or Brussels sprouts packaged in bags in the international, Asian or vegetarian sections.
Resume
Bean sprouts are crunchy and have a slightly sweet, nutty taste. Their color and texture can brighten soups, salads, sandwiches and stir-fries. And they are rich in protein, fiber and antioxidants. This nutrient-rich legume can help prevent several chronic and degenerative diseases as part of a balanced diet.
Raw bean sprouts have a history of foodborne illness outbreaks. You may be at greater risk if you have a weakened immune system or are pregnant. It is important to handle raw bean sprouts with care to avoid cross-contamination. Heat kills harmful bacteria, so cooked sprouts are safe to eat.