Sprouts, known to be highly nutritious and a powerhouse of proteins, are widely consumed for breakfast and even as a snack. They are also a rich source of fibre, calcium, vitamins A and C, potassium, and phosphorus. However, according to Dr Alka Vijayan, an Ayurveda expert, while sprouts are “rich in nutrients”, the body has a “tough time” breaking them down.
Why must you be careful of sprouts
Ishti Saluja, a Delhi-based nutritionist, said that “raw or uncooked sprouts, in particular, can cause food poisoning in those with autoimmune conditions and low immunity, including children and the elderly. They’re also high in protein and fiber, so those with weaker kidneys should also be careful.”
She added that those with a sensitive gut should also be highly cautious about consuming sprouts since they are hard for the body to break down and digest, which can, in turn, cause abdominal pain, gas, and either diarrhoea or constipation, depending on the condition of your gut. “Also, as with any raw food, sprouts are also a potential vector for foodborne illnesses, such as those caused by E. coli. Those suffering from piles should not consume raw sprouts as it can aggravate the symptoms,” she told indianexpress.com.
Sprouted vegetables to avoid
Despite generally being considered good for health, there are certain vegetables that you shouldn’t eat if they are sprouted. Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition, Chennai, listed them as:
1. Onion
You might have seen green shoots sprouting from an onion when stored for a long time. If the onion also has an unpleasant smell and is mushy in texture, do not eat the sprouted onion. Many people mistake sprouted onions for spring onions. Spring onions are a type of onion harvested before the bulb fully develops.
2. Garlic
Although many times these aren’t harmful, garlic sprouts when stored in poor conditions. The sprouts can have a bitter taste. Bluish sprouts may indicate mold formation, so it is best to discard them.
3. Potato
Just like onion and garlic, potato also sprouts. This produces glycoalkaloids like solanine, which can be harmful. It can cause digestive issues like stomach pain, nausea, and diarrhoea.
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4. Raw alfalfa sprouts
Alfalfa sprouts are great for health because they provide a lot of nutrients and powerful antioxidants. However, during sprouting, we need them to be stored at a certain temperature that also supports the growth of harmful bacteria. That is why eating raw alfalfa sprouts can increase the chance of getting severe food poisoning.
5. Sprouted kidney bean
Although not a vegetable, sprouted kidney beans, if not cooked properly, can cause severe digestive distress. They contain a compound called phytohaemagglutinin. Sprouting may increase the concentration of this compound and even affect the lining of the intestines.
Even otherwise, Balaji said that eating raw sprouts is not recommended, especially for children, pregnant women, and people with autoimmune diseases.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
