Raw vs boiled sprouts: Which is better?

Sprouts are obtained from the germination of foods like beans, peas, whole grains, vegetables, nuts, and seeds.

Since sprouts are rich in fibre, they help in blunting post-prandial blood sugar levels. (Source: Unsplash)

You remember when you were a kid, and your mom would make you eat sprouts? Well, times have changed, and you’ve grown old. You’re either a health-conscious adult or you still need to be force-fed sprouts. Be that as it may, sprouts, being a nutritional powerhouse, are great to be eaten as a meal.

Sprouts are obtained from the germination of foods like beans, peas, whole grains, vegetables, nuts, and seeds. Explaining that they are nutritionally packed with vitamins and minerals, Dr Eileen Canday, HOD, Nutrition and Dietetics, Sir H N Reliance Foundation Hospital, Mumbai, says, “The process of sprouting increases the nutrient profile by improving the bioavailability of nutrients and the digestibility.”

Since sprouts are rich in fibre, they help in blunting post-prandial blood sugar levels. Dr Canday quotes research that has suggested that sprouts may also help with increasing the ‘good cholesterol’ that is the HDL (High-Density Lipoprotein) levels in the body, which promotes heart health and maintains blood pressure.

But what is the right way to eat sprouts?

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(Source: Unsplash)

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.Coli.

Dr Canday explains that since they are germinated in moist and humid conditions, they can therefore lead to food poisoning.

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Boiling or cooking sprouts before eating them can also help with increasing their digestibility component, says Dr Canday. Raw sprouts are difficult to digest for our body, moreover, they are also not easily absorbed by our system.

They are especially difficult to digest in people who have a sensitive and weak gut causing bloating, abdominal pain, or diarrhea. “Cooking the sprouts will help in the prevention of food poisoning and improve the digestibility. However, the heat exposure will also cause loss of some nutrients like vitamin C,” explains Dr Canday.

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Pregnant women, kids, and the geriatric population should be even more careful with the consumption of raw sprouts, according to Dr Canday. This is because the symptoms of food poisoning, vomiting and diarrhea, caused by raw sprouts, can lead to multiple health problems in their bodies.

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