Harnessing the Nutritional Power of Sprouts: Raw or Boiled? - CNBC TV18 (2024)

FAQs

Harnessing the Nutritional Power of Sprouts: Raw or Boiled? - CNBC TV18? ›

The nutrient absorption from raw seeds and beans may not be as efficient, resulting in a potential loss of essential vitamins and minerals. Fortunately, a simple cooking process like boiling can enhance the bioavailability of nutrients, unlocking the full nutritional potential of sprouts.

The best way to eat sprouts ultimately depends on your preferences and specific health needs. If you enjoy the crispness and natural taste of sprouts, raw sprouts might be the way to go. However, if you have digestive issues or concerns about food safety, boiling sprouts can be a safer option.

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

Sprouts can be eaten in a variety of ways and are easily incorporated into a variety of dishes. For instance, you can eat them raw in a sandwich or tossed into a salad. Sprouts are also easy to add to warm meals such as rice dishes, stir-fries, omelets, soups or freshly made burger patties.

One great way of eating sprouts is by boiling them at 160-degree Fahrenheit. Boiling/heating/cooking at this temperature usually helps kill all the bacteria and increases the bioavailability of nutrients and nutrients are more accessible to the body.

Children, the elderly, pregnant women, and persons with weakened immune systems should avoid eating raw sprouts of any kind (including alfalfa, clover, radish, and mung bean sprouts). Cook sprouts thoroughly to reduce the risk of illness. Cooking kills the harmful bacteria.

LENTIL SPROUTS

Of all the sprouts, lentils contain the most protein, and they are very low in calories, making them fantastic for any diet or weight loss program. Lentils will add great crunch and a rich, nutty flavor to any dish.

Fortunately, a simple cooking process like boiling can enhance the bioavailability of nutrients, unlocking the full nutritional potential of sprouts.

Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries. Sprouts are also a nutrient-dense food.

You can blanch sprouts in boiling water for at least 60 seconds or in a steamer for at least two minutes. Certain ingredients like a few tejpatta (bay leaves), a generous pinch of jeera (cumin) or kala namak (black salt) will reduce the nasty after-effects.

Will sprouts lose nutritional value when cooked? ›

Although, cooking or boiling the sprouts can kill nutrients and vitamins in them. But, not much as they will still hold several health benefits.

Sprouts have been found to cause salmonella, e coli bacteria and virus attack in the body. This is caused when low quality sprouts are used. People have developed bouts of fever and diarrhea when low quality sprouts were consumed, and some people developed abdominal cramps.

Sprouted seeds and microgreens often contain higher concentrations of bioactive compounds than raw seeds (Figure 1, Figure 2 and Figure 3) [41,42]. Sprouting cereal grains enhances their nutritional value, especially when applying a sprouting duration of at least 3 to 5 days [43].

Cooking or boiling sprouts before eating not only makes the food digestible but also helps absorb all the essential nutrients. "If you are eating sprouts, have them cooked not raw," the nutritionist adds.

Using a sharp knife, cut a deep cross into the base of each sprout: this will enable the centre to cook without overdoing the outside. Add the sprouts to the pan of boiling water, cover and boil for 4-5 minutes until just tender.

It is best to eat sprouts anytime from breakfast to noon because of how these complex foods can provide you with a ton of energy that can fuel you for an entire day. Meanwhile, when eaten at night, sprouts might end up making you restless because you'd still be digesting the sprouts as you sleep.

Rinse the sprouts with enough water and drain them. To get a little crunch, half-cook the sprouts, or it can even be boiled or steamed. To make the salad, chop onions and tomatoes finely. Add salt, green chillies, pepper powder, and chat masala to the chopped veggies and sprouts.

Legume will most likely need to be cooked and will taste the exact same as what you know them to be. They will just have the added sprouted benefits. Grains and seeds, on the other hand, can mostly be eaten raw. For example, unsprouted quinoa* will need to be cooked but sprouted quinoa can be eaten raw!

They are extremely hard to digest especially for people having vata dosha. Sprouting increases the concentration of protein, fibre and other nutrients and usually higher protein and fibre is considered hard to digest. 2. Regular consumption of sprouts can lead to diarrhea.