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

FAQs

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

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

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.

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.

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.

Cook sprouts thoroughly to reduce the risk of illness. Cooking kills the harmful bacteria. Request that raw sprouts not be added to your food. If you purchase a sandwich or salad at a restaurant or delicatessen, check to make sure that raw sprouts have not been added.

Consumption of any of the raw sprouts including alfalfa, radish, beans and clover sprouts may lead to harmful effects. Consuming raw sprouts can cause food poisoning. This may happen because for germinating the seeds for making sprouts, they need to be kept in warm and moist places.

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.

“Do not eat the same sprouts every day. Vary what sprout you are taking to ensure that you are getting variety of nutrients. Sprouts are high in proteins and fibre. This may make it difficult to digest for some people and may cause flatulence,” warns Dr Nakra.

The nutrient absorption from raw seeds and beans may not be as efficient, resulting in a potential loss of essential vitamins and minerals. Fortunately, a simple cooking process like boiling can enhance the bioavailability of nutrients, unlocking the full nutritional potential of sprouts.

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.

Can you eat raw bean sprouts in the UK? ›

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.

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.

Children, older adults, 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 sprouts thoroughly kills the harmful bacteria.

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

Keep sprouts refrigerated at 40°F or below. Store sprouts in clean containers. Wash hands properly with hot running water before touching sprouts. Wash sprouts with cool running water directly before use.

Throw away any sprouts that are past their best-before date or that have lost their crispness, look wilted or smell musty.

When Brussels sprouts are cooked, they may undergo some nutrient changes. Levels of the antioxidant vitamins E and K increase during cooking, but levels of some water-soluble nutrients, such as vitamin C, decrease.

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.

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.

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.