Health Benefits (and Risks) of Eating Sprouts

Is "Eat Your Sprouts" the New "Eat Your Vegetables"?

We all grew up being constantly reminded to eat our broccoli, but most of us—as many as 9 out of 10 of us, according to the CDC—aren't actually eating enough vegetables. Worldwide, malnutrition is a major problem for billions of people.

What if there was a highly concentrated source of plant nutrition we could all take daily? One swallow, and we'd get more than enough vitamins, minerals, fiber, and even high-quality protein.

I'm not talking about a multivitamin or pill. I'm talking about sprouts and microgreens. You know, the little green vegetable confetti that fancy restaurants add to your soup and entrée?

Sprouts and microgreens may be small in size, but they're big in nutrition. Eating young plants before they even grow to look like the veggies you recognize can crank up certain nutrient levels considerably, according to Emily Ho, nutrition professor and director of the Linus Pauling Institute at Oregon State University.

These nutritional powerhouses have really taken off as the newest health food in the last decade.

Let's look at the many benefits (and a few risks) of eating sprouts to help you decide whether these tiny vegetables should be added to your regular diet.

What Are Sprouts?

A sprout is the initial growth of a seed—an infant plant, basically. Most sprouts measure just 2 to 5 cm long and can be produced in 2 to 7 days, without light or any kind of growing medium. They're usually germinated by soaking the seeds for several hours, and then "harvested" before their leaves have even developed. If you gave sprouts some soil, time, space, and sunlight, they'd eventually turn into microgreens and then grow into mature plants.

Sprouts come in a variety of flavors and textures. They're typically pale because they haven't started photosynthesizing and producing chlorophyll, which is what gives plants that nice green color.

Thanks to their high concentration of nutrients, sprouts are becoming known as the next superfood. Scientists are even exploring sprouts as a way to treat and prevent malnutrition around the world.

Sprouts are often eaten raw, though some sprouts can be cooked.

In the chart below, I highlight some of the key differences between sprouts, microgreens, baby leaves, and mature plants.

Different Types of Sprouts

You can sprout many different types of seeds for consumption. Here's a list of the most common types of sprouts available:

• BEAN & PEA SPROUTS: These include lentil, chickpea (garbanzo), soybean, mung bean, black bean, kidney bean, green pea, and snow pea sprouts. Mung bean and soybean sprouts have long been used in Asian and vegetarian dishes.
• VEGETABLE SPROUTS: These include broccoli, alfalfa, mustard green, radish, and red clover sprouts.
• NUT & SEED SPROUTS: These include almond, pumpkin seed, sesame seed, and sunflower seed sprouts.
• SPROUTED GRAINS: These include buckwheat, brown rice, amaranth, oat, and quinoa sprouts.

Some of my favorite sprouts to grow and eat include alfalfa, mung bean, and broccoli. (Learn more about the most common sprout varieties.)

The Benefits of Eating Sprouts

Sprouts can bring a lot to your meals. They add flavor, freshness, and texture. My trick to make a simple meal feel instantly gourmet is to just sprinkle some sprouts on top.

But beyond that, sprouts do a lot for your body. Here are the health benefits of eating sprouts:

Sprouts Are Incredibly Nutrient-Dense

Sprouts are packed with essential nutrients. A seed contains all the nutrients that the plant will need for its initial stages of growth, and the sprouting process basically unlocks those nutrients and makes them available to us. That includes vitamin A, vitamin C, vitamin E, folate, and minerals like iron, potassium, phosphorus, and magnesium, depending on which type of sprout you're eating.

By consuming the little plant so soon after sprouting, you're getting something way more nutrient dense than by eating the plant's mature counterpart, which has spread its nutrients out to dozens of leaves, flowers, and pieces of fruit. "Five- to 7-day-old seed sprouts can often offer more nutrition benefits than the mature plants," says Ho. In other words, a spoonful of broccoli sprouts offers you more than an entire head of broccoli.

Even better, the sprouting process seems to reduce the amount of antinutrients in the plant by up to 87%. Antinutrients are compounds that decrease your body's ability to actually absorb nutrients present in your food.

So basically, you can get all the nutrition you'd expect from a huge bowl of salad—or a multivitamin—in just a few bites of sprouts.

Sprouts May Help Control Blood Sugar Levels

Studies have found that eating sprouts can lower blood glucose levels in people with diabetes. Compared to un-sprouted seeds and grains, sprouts have lower levels of carbohydrates. They also may regulate the activity of the amylase enzyme, which is responsible for breaking down and digesting sugars.

In studies where participants were instructed to eat a certain amount of lentil sprouts or broccoli sprouts for 8 weeks, the sprout groups showed lower blood insulin levels and insulin resistance compared to the control group.

More studies need to be done on this, but if you have diabetes, it's worth a conversation with your doctor.

Find this benefit in lentil, alfalfa, and broccoli sprouts.

Sprouts Improve Your Digestion

Sprouting a seed immediately and significantly increases the amount of fiber it contains. In fact, studies have found that grains sprouted for 5 days had up to 133% more fiber and beans up to 226% more fiber than their un-sprouted counterparts. Most of that fiber is insoluble fiber, which doesn't get dissolved in your stomach. Instead, it hangs out in your gut, where it acts like a prebiotic and feeds the good bacteria that keep everything moving along. In one study, bean sprouts showed a significant impact on beneficial gut microflora.

The effect? Less bloating, gas, and constipation. Lentil sprouts and green pea sprouts are, in fact, reported to reduce flatulence.

For those with gluten sensitivities, sprouting also seems to reduce the amount of gluten found in grains, making them easier to digest. Sprouted chickpeas are thought to reduce inflammation in the gut, which could prevent bowel inflammatory diseases. Overall, sprouts have been linked to a decrease in occurrence of diseases like irritable bowel syndrome, inflammatory bowel disease, colitis, and colorectal cancer.

On this note, if you start consuming sprouts and notice an increase in bloating, gas, or constipation, it could be because you're not used to eating fiber-rich foods (most of us, after all, aren't getting enough). Give your body time to adjust by spreading your sprout consumption throughout the day.

Find this benefit in chickpea sprouts, red cabbage sprouts, bean sprouts, and sprouted grains.

Sprouts Contain Protein That's Easier to Digest

The sprouting process increases protein content and makes those proteins easier to digest. Certain amino acids are increased by up to 30%. Products made with sprouts, like sprouted tofu or soy milk, have about 12 to 24% more protein than those made with un-sprouted soybeans.

Find this benefit in lentil, chickpea, and soybean sprouts.

Sprouts Are Rich in Antioxidants

Sprouts are incredible sources of polyphenols (powerful antioxidants) and beneficial plant compounds that combat oxidative stress in the body. Oxidative stress is linked to things we want to avoid like chronic diseases and cancers. Antioxidants found in sprouts vary depending on the type, but you can expect to find carotenoids, anthocyanins, ascorbic acid, glucosinolates, and more. Glucosinolates in broccoli and red cabbage sprouts have specifically been found to go after free radicals in the body, which means they're protecting us from cell damage.

Find this benefit in all sprouts, but particularly ones rich in sulforaphane, like kale, cabbage, and broccoli sprouts.

Sprouts May Improve Heart Health

Eating sprouts may reduce risk factors for heart disease like high cholesterol levels, especially for people with diabetes or obesity. Studies have found that eating sprouts increases "good" HDL cholesterol and reduces triglycerides and total "bad" LDL cholesterol. In fact, one 8-week study found that those who ate lentil sprouts had a 75 to 84% reduction in LDL cholesterol.

Find this benefit in alfalfa, lentil, and broccoli sprouts.

Sprouts Help Prevent Chronic Disease & Cancer

This benefit is linked to the antioxidants and plant compounds found in sprouts. Glucosinolates in sprouts may inhibit the spread and growth of different types of cancers. Phenolic compounds found in broccoli sprouts were shown to significantly inhibit the spread of prostate cancer in one study. Broccoli sprouts are considered 50 times more powerful in cancer prevention than full grown broccoli thanks to their much higher sulforaphane content.

Find this benefit in broccoli sprouts, red cabbage sprouts, buckwheat sprouts, and alfalfa sprouts.

Sprouts Build Your Immune System

Sprouts are really high in vitamins A and C, which boost our immune function. Studies show that patients who ate sprouts had higher counts of cells that help fight infection. Consumption of mung beans has been reported to reduce viral infection.

Find this benefit in alfalfa sprouts, mung bean sprouts, and pea sprouts.

Sprouts Are Pesticide- & Fertilizer-Free

The one downside to eating a diet rich in fruits and vegetables is the increased exposure to chemical fertilizers and pesticides used in the growing process. Unlike their mature counterparts, sprouts are grown indoors and harvested within a matter of days, so they don't require any fertilizer or pesticide use.

Furthermore, growing sprouts is simple and inexpensive and has little impact on the environment. Sprouts can be grown in urban areas, even indoors, regardless of the season.

Standout Sprouts

All sprouts offer health benefits, but there are a couple types of sprouts that kept coming up in my research. I want to highlight some of these standouts.

Alfalfa Sprouts

These guys (my favorite type of sprouts) have a high content of saponins, flavonoids, and other plant compounds with antioxidant, antiviral, and immune-boosting properties. They're also rich in B vitamins, plus vitamins C and E.

Broccoli Sprouts

Not only are broccoli sprouts jam-packed with vitamins A, C, K, and folic acid, they're also a really good source of the antioxidant sulforaphane. In studies, they've been linked to treating and preventing chronic disease and cancer, improving cardiovascular health, and controlling blood sugar levels.

Red Cabbage Sprouts

Similar to broccoli sprouts, red cabbage sprouts have been linked to reduced health risks related to aging. Red cabbage is particularly rich in anthocyanins that have lots of health benefits, including in our guts.

Sprouted Buckwheat

Buckwheat is a popular cereal plant from the grass (Polygonaceae) family. Sprouted buckwheat contains lots of flavonoids and anthocyanins that offer antioxidants and neuroprotective benefits. It's also a good source of high-quality proteins, fats, fiber, and vitamins like C and E and β-carotene.

The Potential Risks of Eating Raw Sprouts

With so many health benefits, you're probably asking, "Okay, what's the catch?" There's not really a catch, but there are some small risks you should be aware of. Keep in mind these risks really only pertain to eating raw sprouts.

Sprouts are grown, for the most part, in a warm, moist environment that's perfect for bacteria like salmonella, listeria, and E. coli to grow and flourish. That means you have a chance of contracting food poisoning from eating raw sprouts.

The FDA has linked raw or lightly cooked sprouts to 48 outbreaks of foodborne illness in the last 20 years. For reference, that's about 2.4 outbreaks a year, or roughly the same risk level as eating romaine lettuce.

If you do get sick, you can expect symptoms like diarrhea, stomach cramps, and vomiting to kick in within 12 to 72 hours after eating the contaminated sprouts. For a healthy adult, these symptoms are rarely life-threatening.

Who Should Avoid Eating Sprouts?

Young children, the elderly, pregnant women, and anyone with a weakened immune system are advised by the FDA to avoid eating raw or lightly cooked sprouts, even if they grew the sprouts themselves.

Tips to Enjoy Sprouts Safely

The following tips can help you reduce your risk of getting sick from eating bad sprouts:

Grow Your Own Sprouts

If you grow your own sprouts, you are in charge of their safe handling from day one. While most bacteria comes from contaminated seeds, there are lots of opportunities for commercial growers to contaminate sprouts at different points throughout the growing and packaging process. One example would be someone handling the sprouts without washing their hands.

If you do choose to grow your own, make sure to follow these directions to reduce your chances of fungal issues and contaminants.

Buy Sprout Seeds from Reputable Sellers

Seed quality always matters, but especially so when you're growing sprouts. Again, it's often the seeds that are contaminated by bacteria slipping through little cracks in the seed coat. (With microgreens and more mature produce, the contaminated part is then left behind in the soil.) Only buy sprout seeds from reputable sellers. You could also look for sprout packages that certify a sample of each seed lottery has been tested by an independent laboratory for safety.

Sanitize Your Sprout Seeds

Some health officials recommend sanitizing your seeds before sprouting them with undiluted vinegar or apple cider vinegar. Some sprout seeds come with specific directions for how to disinfect your seeds before sprouting them.

Never Let Sprouts Soak in Water Longer Than 24 Hours

The first steps in growing sprouts involve soaking them for about 10 to 12 hours and then draining them. Leaving sprouts in the same water for longer than a day gives bacteria a chance to grow.

Wash Sprouts Before Eating Them

Whether you grew your own or bought sprouts, you should give them a good rinse under running water before consuming them to reduce the amount of bacteria present. Make sure the sprouts don't smell musty or have a slimy appearance, two signs they're no longer fresh.

Cook Sprouts

If you're growing a more robust sprout that will hold up to heat, like bean sprouts, cook your sprouts thoroughly before eating them. I love to toss bean sprouts into stir-fries. You can also boil, roast, and steam sprouts.

While cooking sprouts is a surefire way to kill harmful bacteria, you do lose some of the vitamins and minerals, as well as the crunch. That being said, you're still getting most of the nutrients sprouts contain (which is a lot!).

Clean Your Sprout Trays

After each batch of sprouts, run any trays or jars used to grow them through the dishwasher or give them a good cleaning with some vinegar.

Refrigerate Your Sprouts

Store your sprouts inside the fridge as soon as they've reached the anticipated size. Avoid buying sprouts that haven't been refrigerated. The exception would be canned bean sprouts, which have been heated during the canning process to make them safe.

Enjoy Your Sprouts Within a Couple of Days

Sprouts are so delicate they don't last very long, unfortunately. This is the reason you don't see sprouts for sale at most grocery stores. It's too difficult for growers to pack and ship them in a way that guarantees they're still fresh by the time they get to us. If you do find sprouts at the store, make sure to follow the "use by" date on the package.

Even homegrown sprouts should be enjoyed within a couple of days. I start batches of sprouts throughout the week so that I always have fresh sprouts ready to enjoy.

How to Include Sprouts in Your Diet

Sprouts can be enjoyed in many different ways. I like tossing raw sprouts onto tacos, wraps, sandwiches, omelets, smoothies, soups, and salads. During the winter months, when I’m craving garden-fresh flavors, I make salads from nothing more than sprouts and microgreens. More robust sprouts like bean sprouts can be added to cooked dishes like stir-fries, rice dishes, and casseroles.

At the grocery store, you can look for tortillas, bread, pasta, and cereals made with sprouted whole grains.

Because sprouts are high in fiber but low in calories, they help you feel full longer but also save room for other things you love to eat. They also add color, texture, and extra flavor to your meals.

Eat Your Sprouts!

It's up to you (and maybe your doctor) to decide whether the many benefits of sprouts outweigh the risks. To me, sprouts and microgreens are the answer to so many of our health problems. We don't need overpriced multivitamins from the store. We just need to grow our own tiny plants indoors.

It's almost unbelievable just how much goodness you can get in a few bites. On top of all the nutrients and antioxidants, you could potentially improve your digestion and lower your risk of heart disease, cancer, and other chronic illnesses. And while there is risk of food poisoning, it's no more than we take every time we eat romaine lettuce, cantaloupe, and even ice cream.

Because sprouts spoil quickly, which means they don't ship or pack well, I encourage you to grow your own if I've convinced you to add sprouts to your diet. Check out our sprouts growing guide to get started.

Sources

Cleveland Clinic

Healthline

Heart.org

National Library of Medicine

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