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Sprouts are the immature growth of a germinated seed. Among the most common are mung bean sprouts. They are full of protein, 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 for Bean Sprouts: One Serving
Soybean sprouts contain 90.8% water. With just 2% of the daily value (DV) of calories, one cup of raw mung bean sprouts gives you:
Nutritional values vary depending on the type of sprouts. For example, lentil and soybean sprouts have more protein than mung bean sprouts. And mung bean sprouts have more fiber and sugar than alfalfa, lentil or soybean sprouts.
7 benefits of grinding 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 consumed regularly. These include whole or improved foods with properties that can improve overall health and help prevent the risk of certain diseases.
Sprouts are nutrient dense
Mung beans are a nutrient powerhouse, but their nutritional profile improves during germination. Bean sprouts offer vitamins, minerals, and other nutrients the body needs without adding excess sugar, sodium, or saturated fat.
A diet rich in nutrient-dense foods is associated with a slightly lower risk of heart disease, diabetes, and all-cause mortality.
They are loaded with antioxidants
Mung bean sprouts are rich in flavonoids, phenolic acids and other compounds with antioxidant properties. Antioxidants help stabilize free radicals and combat oxidative stress, which can be linked to chronic and degenerative diseases.
Sprouts are good for digestion
Mung beans are easier to digest once they have been sprouted. This is because the sprouts help release plant enzymes that can help the body better absorb minerals. This can improve digestion, reduce gas, and improve overall gut health.
They do not increase blood sugar level
Bean sprouts have a low glycemic index (GI). Low GI foods tend not to raise blood sugar and may reduce complications and lower the rate of diabetes and obesity.
Sprouts May Help Your Immune System
Research suggests that the flavonoids, acids, and plant hormones in mung beans may help regulate immune function.
They are healthy for the heart
Mung bean sprouts can help regulate blood pressure, cholesterol, and triglyceride (blood fat) levels.
One serving of mung bean sprouts provides 29% of the vitamin K most people need daily. Research shows that a diet rich in vitamin K can reduce the risk of cardiovascular disease related to atherosclerosis (when fats, cholesterol and other substances build up in and on the walls of the arteries).
Sprouts are good for the eyes
Bean sprouts are high in antioxidants, which defend against oxidative stress and help prevent the progression of diseases such as age-related macular degeneration, cataracts and glaucoma.
Popular types of bean sprouts
In addition to mung beans, other sprouts are very nutritious. Among them are:
Fresh versus canned
Fresh sprouts have a short shelf life and should be kept refrigerated below 40 degrees F. Raw sprouts are likely to include bacteria that can cause foodborne illness. Canned sprouts and those used as an ingredient in packaged dishes are safe because they are heated during processing.
Bean sprouts are tender yet crunchy, with a slightly sweet and nutty flavor. You can fry, 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 is not the only thing that can make mung beans more nutritious. Cooking legumes like 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 anyone eat bean sprouts?
Sprouts have been the source of many foodborne illness outbreaks. 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 purchasing them labeled “organic” does not make them safer. People at higher risk for foodborne illness and who should avoid raw sprouts include:
- Children and older adults
- pregnant people
- Anyone with a weakened immune system.
Some ways to reduce the risk of foodborne illness include:
- Only buy sprouts that have been properly refrigerated.
- Don’t eat sprouts that look slimy or have a musty smell.
- Rinse well with water.
- Wash your hands and anything that touches raw sprouts to avoid cross-contamination.
- Cook the sprouts to kill bacteria.
- Use canned 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 vegetables in the produce section. Only buy those in the refrigerated section and check the “sell by” or “sell by” dates.
You’ll probably find canned sprouts in the canned goods aisle. Supermarkets may also have canned or bagged sprouts in the international, Asian, or vegetarian sections.
Summary
Bean sprouts are crunchy and have a slightly sweet, nutty flavor. Its color and texture can liven up soups, salads, sandwiches, and stir-fry dishes. And they are rich in protein, fiber and antioxidants. This nutrient-rich legume can help prevent various 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 carefully to avoid cross contamination. Heat kills harmful bacteria, so cooked sprouts are safe to eat.
