Sprouts are the immature growth from a germinated seed.
Among the most common are mung bean sprouts.
They’re packed with protein, fiber, minerals, and vitamins.
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They’re also rich in bioactive compounds that promote good health.
For example, lentil andsoybeansprouts have more protein than mung bean sprouts.
And mung bean sprouts have more fiber and sugar thanalfalfa, lentil, or soybean sprouts.
Functional food generally refers to foods that provide benefits beyond essential nutrition when you eat them regularly.
Sprouts Are Good for Digestion
Mung beans are easier to digest after they’re sprouted.
That’s because sprouting helps release enzymes from the plant that can help your body better absorb minerals.
This may improve digestion, reducegas, and improve overall gut health.
They Don’t Spike Blood Sugar
Bean sprouts are low on theglycemic index (GI).
Popular Types of Bean Sprouts
In addition to mung beans, other sprouts are highly nutritious.
Canned sprouts and sprouts used as an ingredient in prepackaged dishes are safe because they’re heated during processing.
Bean sprouts are tender yet crisp, with a slightly sweet and nutty flavor.
you might fry, boil, or steam them.
Cooking also helps prevent foodborne illness associated with raw bean sprouts.
Should Anyone Not Eat Bean Sprouts?
Sprouts have been the source of many outbreaks of foodborne illness.
The seeds and plants often contain harmful bacteria likeEscherichia coli(E. coli),Listeria, andSalmonella.
The warm, humid conditions needed for sprouting are also ideal for bacteria to multiply rapidly.
Growing sprouts at home or buying labeled “organic” doesn’t make them safer.
Grocery stores that carry them usually display sprouts near herbs or other greens in the fresh produce section.
Only buy those in the refrigerated section, and check the “sell-by” or “use-by” dates.
You’ll likely find canned sprouts in the canned goods aisle.
Supermarkets might also have canned or sprouts packed in pouches in the international, Asian, or vegetarian sections.
Summary
Bean sprouts are crisp and have a slightly sweet, nutty flavor.
Their color and texture can liven up soups, salads, sandwiches, and stir-fry dishes.
And they’re rich in protein, fiber, and antioxidants.
This nutrient-dense legume may help prevent various chronic and degenerative diseases as part of a balanced diet.
Raw bean sprouts have a history of outbreaks of foodborne illness.
You may be at higher risk if you have a weakened immune system or are pregnant.
It’s important to handle raw bean sprouts carefully to avoid cross-contamination.
Heat kills harmful bacteria, so cooked sprouts are safe to eat.
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MyFoodData.Nutrition comparison of alfalfa sprouts, lentil sprouts, soybean sprouts, and mung bean sprouts.
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