Good nutrition is key to maintaining good health. In the
Cheeseburger Abs program, I highly advocate sticking to a diet that is high in
nutrition and fiber and low in fat and non-vegetable carbohydrates. Starving
yourself in an effort to lose weight is a big no-no because your health will
suffer. Furthermore, you will be more likely to eat more when you begin to feel
deprived. A healthy diet is a daily necessity, and much more so when you are
going through a weight loss program.
There are many healthy food choices out there, and one that
I recommend in particular is sprouts. Many people refer to sprouts as
“superfood” because these are like small powerhouses of nutrients. What are
sprouts and what makes them so special?
Nutritional benefits of sprouts
A sprout is nothing more than a baby plant. It is the stage
in a seed's life cycle wherein the seed's outer layer has split open and a
young shoot has come out. It is no longer a seed, but it is still in the
germination stage. Once the shoot sprouts, it consumes part of the starch found
in the seed for its growth. As the shoot feeds on the starch, the amount of
other nutrients in the seed increases a little[1].
As the germination process continues, enzymes break down the reserve nutrients
in the seed and convert them into simpler compounds[2].
This is to prepare the baby plant for further growth.
The nutrients that are made available during this stage are
what makes sprouts so uniquely healthy compared to fully grown vegetables. Sprouts
contain rich amounts of protein, vitamins, minerals, and phytochemicals. And
because these nutrients are broken down into simpler forms, they are made more
available and become more easily absorbed by the body.
The most commonly used sprouts are alfalfa, broccoli, mung
bean, and sunflower. Alfalfa sprouts are known to contain significant amounts
of dietary phytoestrogens, which aid in the prevention of diseases like cancer,
osteoporosis, and cardiovascular disease. Phytoestrogens also minimize the symptoms
related to menopause[3].
Their nutty flavor makes them ideal for salads and sandwiches, and they add a
great texture to omelets.
Broccoli sprouts have high
amounts of sulforaphane, which helps decrease the risk of developing colon
cancer and breast cancer. It also fights the ulcer causing bacteria Helicobacter
pylori. Aside from this, broccoli sprouts have been shown to reduce the
risk of stroke, cardiovascular disease, and hypertension. The nutritional
benefit that you can get from broccoli sprouts is up to 50 times greater than
that of ordinary broccoli[4].
They are a good source of vitamins A, B, and C as well as antioxidants[5].
Broccoli sprouts are often used in salads and soups. Some people like to enjoy
them juiced.
Mung bean sprouts are often eaten
raw in sandwiches and salads, but they are also used in stir fried dishes and
added in soups. You will get more nutritional benefit from mung bean sprouts if
you eat them raw because cooking decreases the amount of nutrients. A cup of
these raw sprouts meets 23% of the recommended daily intake for vitamin C, 43%
for vitamin K, 10% for manganese, and 16% for folate, with some amounts of
potassium, niacin, magnesium, copper, iron, zinc, vitamin B6, pantothenic acid,
and niacin. On the other hand, a cup of cooked mung bean sprouts meets only 35%
of the recommended daily intake for vitamin K[6].
Are sprouts safe to eat?
Because of a few outbreaks
related to the consumption of sprouts a few years ago, some people are hesitant
to eat them for fear that they are not safe. Is it safe to eat sprouts? Are
there risks involved in eating them? Should you avoid eating them?
Sprouts, just like any fresh
produce, pose a risk of causing foodborne illnesses. Ideally, they need a warm,
humid environment for their growth. However, these conditions are also
favorable for the growth of certain bacteria like E. coli and Salmonella,
the bacteria that were associated with the outbreaks that occurred[7].
These bacteria typically infect
the seeds, so if a seed is infected, the sprout will also be infected and the
bacteria can spread to the other sprouts. Fortunately, there are ways to test
for the presence of bacteria in the seeds, and there are also methods that can
be used to kill these bacteria. Because the seeds are the ones that carry the
risk of infection, growing your own sprouts does not reduce the risk of having
foodborne illnesses; if the seeds are infected, your sprouts will also be
infected even if they are homegrown[8].
Thus, the best way to avoid contamination is to have your seeds checked
first.
Sprouts are safe to eat. You can
enjoy them raw or cooked according to your preference. Just make sure that you
buy them from a trustworthy source, or, if you will grow your own, that the
seeds are not infected by bacteria. If you have a sensitive stomach, it's best
for you to eat cooked sprouts. Cooking them thoroughly kills any bacteria
present. As a precaution, the FDA recommends that children, pregnant women,
people with weak immune systems, and the elderly avoid eating raw sprouts[9].
Proper handling of sprouts
If you are buying sprouts from
the grocery, make sure they are properly refrigerated at a temperature of 40
degrees Fahrenheit or below. Choose only those that are fresh and crisp; never
buy sprouts that are damp, smell moldy, or have darkened portions. If they are
not sold by the package, don't handle them with your bare hands. Use tongs or a
place clean plastic bag over your hand to get them. Refrigerate the sprouts as
soon as you get home. Make sure the temperature is 40 degrees Fahrenheit or
below. Never consume sprouts beyond their expiry date[10].
You can get maximum nutrition
benefits from sprouts. These power packed baby plants are great sources of
vitamins, minerals, and protein, and they are delicious, too. With proper
handling, you can enjoy them in your soups, salads, sandwiches, and other
dishes without worrying about food contamination.
Quick Takeaway
ñ Sprouts
are often called “superfood” because they are packed with nutrients compared to
ordinary vegetables.
ñ They
can help prevent diseases like cancer, osteoporosis, and cardiovascular
disease. They can also decrease the risk for developing diseases
like hypertension and stroke.
ñ Sprouts
are very safe for consumption. They can be eaten raw or cooked. Proper handling
reduces the risk of bacterial contamination.
ñ You
can buy sprouts from the grocery or you can grow them at home
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