Raw vs. Cooked: What is the right way to eat sprouts? | The Times of India (2024)

FAQs

Is it better to eat sprouts raw or cooked? ›

But what is the right way to eat sprouts? Well, according to Dr Canday, it is better to eat it boiled. There are many reasons for it. The first reason why it is advisable to steam or cook the sprouts before consumption is that may be contaminated with microbes like Salmonella and E.

Your body might not be able to absorb all the nutrients of the seeds and beans in the raw form. Cooking the sprouts slightly makes the nutrient more accessible to the body.

Mung beans provide 80% of the RDI for folate in one cooked cup (202 grams) (3). They're also high in iron, protein and fiber, of which women need more during pregnancy. However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection.

Raw sprouts retain more of their natural vitamins and enzymes, while boiling sprouts may cause a slight loss of some heat-sensitive nutrients. Nevertheless, sprouts remain a nutritious choice regardless of the cooking method.

Children, the elderly, pregnant women, and persons with weakened immune systems should avoid eating raw sprouts of any kind (including alfalfa, clover, radish, and mung bean sprouts). Cook sprouts thoroughly to reduce the risk of illness. Cooking kills the harmful bacteria.

Eating sprouts on an empty stomach is generally safe, but some people may experience digestive discomfort. Soaking or cooking sprouts can reduce potential risks associated with raw sprouts. Listen to your body and consider personal tolerance.

Sprouts have been found to cause salmonella, e coli bacteria and virus attack in the body. This is caused when low quality sprouts are used. People have developed bouts of fever and diarrhea when low quality sprouts were consumed, and some people developed abdominal cramps.

It is best to eat sprouts anytime from breakfast to noon because of how these complex foods can provide you with a ton of energy that can fuel you for an entire day. Meanwhile, when eaten at night, sprouts might end up making you restless because you'd still be digesting the sprouts as you sleep.

It is fine to use sprouted grains and seeds in your diet. It can be a food to consume once in a while, in moderate quantities but as per Ayurveda, it is not to be used on a daily basis.

Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries. Sprouts are also a nutrient-dense food.

Should you eat bean sprouts raw or cooked? ›

The NHS currently advises only eating raw beansprouts if they're labelled 'ready to eat'; all other sprouts should be cooked thoroughly until steaming hot throughout. People in vulnerable groups are advised to cook all sprouts until steaming hot throughout before eating.

Like many other sprouts, they are packed with vitamins and minerals, including vitamins A, B1, B2, C, E and niacin as well as potassium, phosphorus and iron. Mung bean sprouts are also rich in dietary fibre and are relatively high in protein for a vegetable, with about 3g of protein per 100g.

The Right Method Of Eating Sprouts:

Cooking or boiling sprouts before eating not only makes the food digestible but also helps absorb all the essential nutrients. "If you are eating sprouts, have them cooked not raw," the nutritionist adds.

For those seeking maximum nutrient absorption and fibre benefits, raw sprouts might be the go-to choice. However, if you prioritise food safety and ease of digestion, boiled sprouts emerge as a safer option.

When it comes to enjoying sprouts as part of a healthy diet, moderation is key. While these tiny powerhouses are packed with nutrients, it's best not to go overboard. I usually recommend incorporating about a half to one cup of sprouts per day into your meals.

Sprouted seeds and microgreens are often more nutrient-dense than ungerminated seeds or mature vegetables. This review also describes the environmental and priming factors that may impact the nutritional value and content of phytochemicals of microscale vegetables.

Sprouts are most commonly consumed raw or lightly cooked as they provide a crisp texture to sandwiches, salads and stir-fries. Unfortunately, the environment that the sprout needs for growth, combined with the fact that they are generally eaten raw or only lightly cooked, has caused many foodborne illness outbreaks.

One great way of eating sprouts is by boiling them at 160-degree Fahrenheit. Boiling/heating/cooking at this temperature usually helps kill all the bacteria and increases the bioavailability of nutrients and nutrients are more accessible to the body.

Sprouts are a rich source of fiber and proteins and should be eaten in the morning breakfast. They provide you good nourishment and are low in calories also. You can eat 100 to 150 grams sprouts daily.