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Sprouts is a neighborhood grocery store that offers natural, organic and gluten-free foods, as well as supplements, vitamins and more. Shop online or in-store for on-the-go snacks, summer recipes, cherry festival and other special deals.
- What Are Sprouts?
- They Are Very Nutritious
- Sprouts May Help Control Blood Sugar Levels
- They May Improve Digestion
- Sprouts May Improve Heart Health
- Raw Sprouts May Contain Harmful Bacteria
- How to Include Sprouts in Your Diet
- The Bottom Line
Sprouts are seeds that have germinated and become very young plants.
This germination process usually begins with the seeds being soaked for several hours.
The soaked seeds are then exposed to the right combination of temperature and moisture, and allowed to grow for two to seven days.
The end product is generally a sprout measuring 1/8–2 inches (2–5 cm) long.
Many different types of seeds can be sprouted. Here is a list of the most common types of sprouts available on the market:
•Bean and pea sprouts: Such as lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea and snow pea sprouts.
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.
Sprouts may also help you keep your blood sugar under control.
Some studies indicate this may be partly because sprouting appears to reduce the total amount of carbs in sprouts. However, not all studies agree (9, 11).
Another theory is that sprouts may have an increased ability to regulate the activity of the amylase enzyme, which the body uses to properly break down and digest sugars (12).
One study followed a small group of people with type 2 diabetes. Half ate 60 grams of lentil sprouts per day along with their normal diet, while the other group simply consumed their normal diet.
By the end of the eight-week study, those eating the sprouts had experienced a 10% reduction in levels of hemoglobin A1c, a marker of blood sugar control. On the other hand, these levels increased by 12% in the control group (13).
In another study, people with type 2 diabetes consumed a powdered broccoli sprout supplement for eight weeks, resulting in lower blood insulin levels and insulin resistance.
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).
Including sprouts in your daily diet may also have benefits for your heart.
That’s mainly because sprouts may reduce risk factors for heart disease, such as high blood cholesterol levels.
Several animal studies show that eating sprouts may increase “good” HDL cholesterol and reduce total and “bad” LDL cholesterol levels (14, 18).
Researchers also note that rats given sprouts may benefit from blood cholesterol improvements similar to those resulting from taking the cholesterol-lowering drug atorvastatin (18).
Similar results have been observed in humans. In one study, 39 overweight and obese people with type 2 diabetes were split into two groups. One was given 60 grams of lentil sprouts per day, whereas the other received no sprouts.
At the end of the eight-week study, the group that had consumed the lentil sprouts had 12% higher levels of “good” HDL cholesterol and 75–84% lower levels of triglycerides and “bad” LDL cholesterol, compared to the control group (19).
One issue often linked to eating sprouts is the risk of food poisoning. The fact that sprouts are generally consumed raw or only slightly cooked adds to this risk.
The reason raw sprouts are especially risky is because they must be grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella also happen to thrive.
Over the last two decades, the US Food and Drug Administration (FDA) has linked 48 outbreaks of foodborne illness to raw or lightly cooked sprouts (22).
If food poisoning occurs, symptoms may appear 12–72 hours after eating the sprouts, and can include diarrhea, stomach cramps and vomiting (23).
Such symptoms are rarely life-threatening. However, children, pregnant women, the elderly and people with generally weaker immune systems are recommended to thoroughly cook sprouts or avoid them completely.
The following tips should help you further reduce the risk of contamination:
Sprouts can be eaten in a variety of ways and are easily incorporated into a variety of dishes. For instance, you can eat them raw in a sandwich or tossed into a salad.
Sprouts are also easy to add to warm meals such as rice dishes, stir-fries, omelets, soups or freshly made burger patties.
Other interesting uses for sprouts include blending them into smoothies and pancake batters, or grinding them into a paste to spread on bread, crackers or vegetables.
Summary Sprouts can be eaten raw or cooked. They are also easy to add to a wide variety of meals and snacks.
Sprouts are very nutritious. They may also offer a variety of health benefits, including easier digestion, improved blood sugar levels and a lower risk of heart disease.
However, keep in mind that they are also associated with a risk of food poisoning.
Learn how to avoid food poisoning from sprouts by following proper shopping, chilling, cleaning, and cooking methods. Find out which sprouts are healthy and how to reduce your risk if you are in a high-risk group.
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- Alfalfa Sprouts. Alfalfa sprouts are the immature shoots of the alfalfa plant, Medicago sativa. They are grown by soaking alfalfa seeds in water for several days until they have developed roots and shoots.
- Mung Bean Sprouts. Mung bean sprouts are edible plump silvery-white shoots with two small yellow leaves at one end, a result of germinating mung beans.
- Lentil Sprouts. Lentil sprouts are lentils that have been soaked in water and allowed to germinate. This process activates enzymes in the lentils that break down phytic acid, a compound that can inhibit the absorption of nutrients.
- Radish Sprouts. Radish sprouts are the edible young shoots of radish plants. They are typically grown from daikon radish seeds, but other radish varieties can also be used.
Craft your healthy grocery list with fresh food from Sprouts Farmers Market! Make your list online and visit your local Sprouts.
Mar 3, 2021 · Sprouts are young plants that are rich in vitamins, minerals and antioxidants, but they can also carry foodborne illnesses. Learn how to safely enjoy sprouts by cooking them, rinsing them and storing them properly.
Jun 17, 2021 · The health benefits of sprouts make up quite an impressive list, and they may include the ability to improve the digestive process, boost the metabolism, increase enzymatic activity throughout the body, prevent anemia, aid in weight loss, lower cholesterol, reduce blood pressure, prevent neural tube defects in infants, boost skin health ...
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related to: sproutsinstacart.com has been visited by 100K+ users in the past month
Shop your Sprouts favorites and get delivery right to your door. Terms apply. Select, schedule, and sit back with same-day delivery or pickup.
