Thread by @DrSubhasree

THREAD: Evidence-based knowledge on Raw SPROUTS: Benefits and Risks.

1. What are sprouts?
- Sprouts are seeds that are germinated into young plants by being soaked for several hours. They are usually eaten raw and are available in a wide range of varieties. Highly nutritious.

1. Overall NUTRITIONAL Benefits:

A. The sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese, and vitamins C and K. Sprouting increases the level of certain essential amino acids by 30%.
pubmed.ncbi.nlm.nih.gov/28370158/

B. The proteins in sprouts are easier to digest. The sprouting process reduces the amount of antinutrient compounds that decrease your body’s ability to absorb nutrients from the plant by up to 87%.
pubmed.ncbi.nlm.nih.gov/24915317/
experiencelife.com/article/all-ab…

C. Sprouts are also great sources of antioxidants and other beneficial plant compounds such as flavonoids, phenolic acids, organic acids, etc.
pubmed.ncbi.nlm.nih.gov/24438453/

D. Tofu and soy milk made from sprouted soybeans appear to contain 7–13% more protein, 12–24% less fat, and 56–81% fewer antinutrients than tofu and soymilk made from un-sprouted soybeans.
pubmed.ncbi.nlm.nih.gov/24803698/

2. May help controlling BLOOD SUGAR:

A. Study w/type 2 overweight-diabetic people reported 1/2 of the participants who ate 60 g of lentil sprouts/day, experienced a 10% reduction in hemoglobin A1c. These levels increased by 12% in the other group.
sciencepublishinggroup.com/journal/paperi…

B. Another study, people w/type 2 diabetes consumed a powdered broccoli sprout supplement for 8 weeks, resulting in lower insulin resistance. The authors attributed these improvements to the high amounts of the antioxidant sulforaphane in the supplement.
pubmed.ncbi.nlm.nih.gov/23631497/

3. May help improving DIGESTION: Sprouting increases fiber content that aids in digestion.

A. In one study, grains allowed to sprout for five days contained up to 133% more fiber than un-sprouted grains.
pubmed.ncbi.nlm.nih.gov/2608636/

B. In another, germinating beans until their sprouts were 5 mm long increased their total fiber content by up to 226%.
ifrj.upm.edu.my/23%20(01)%2020…

4. May improve HEART health:

The same studies, 2(A) and 2(B) reported, 12% higher levels of “good” HDL cholesterol & 75–84% lower levels of triglycerides & “bad” LDL cholesterol, compared to the control group. 10 g broccoli sprout powder for 4 wks reduced triglycerides by 18.7%.

5. HARMFUL Effects of Raw Sprouts:

A. One issue often linked to eating sprouts is the risk of food poisoning.
B. In humid conditions harmful bacteria such as E. coli & Salmonella also thrive.
C. FDA has linked 48 outbreaks of foodborne illness to raw or lightly cooked sprouts.

6. Tips to REDUCE the risk of contamination:

A. Buy chilled sprouts.
B. Check their appearance: Avoid purchasing or eating sprouts with a strong smell or slimy appearance.
C. Store in the fridge: At home, keep sprouts refrigerated at temperatures under 48°F (8°C).
D. Wash hands.