Steamed sprouts vs Raw sprouts: Which is healthier – Times of India

Sprouts are tiny nutritional powerhouses that could greatly enhance your diet. They are essentially germinated seeds, sprouting into young plants after being soaked in water for a period. The question of whether to consume them raw or steamed is common among health enthusiasts. Each procedure has a set of its own pros and cons, making it essential to understand the implications of each choice.
Steamed Sprouts
Steaming sprouts is a popular method of preparation that offers several health benefits. Sprouts become very soft and easy to chew once they are steamed. This is very healthy for those with sensitive stomachs because their stomachs tend to get irritated easily due to digestion. Steaming at 160°F usually kills all the harmful bacterias that may be embedded in raw sprouts when grown under moist conditions. The chances of food-borne diseases are significantly reduced; thus, it is safer for consumption.
In addition, steaming enhances the bioavailability of nutrients, thereby allowing your body to extract more vitamins and minerals. Although some may be destroyed in the process of cooking, the nutrition profile as a whole does not weaken. Steamed sprouts can be used in a range of different dishes such as soups, stir-fries, or salads, without losing nutritional benefits.

Raw Sprouts
Raw sprouts are typically enjoyed by health-conscious individuals as they are crunchy and nutritious. They are full of live enzymes, vitamins, and minerals, making them great additions to salads or sandwiches. Raw sprouts have very few calories and high in fiber, which makes it easier to digest, making one feel fuller
There are also some risks in eating raw sprouts. They can host harmful bacteria including E. coli and Salmonella, which have been known to thrive well within the warm and moist climate conditions required for sprouting. Consuming sprouted food contaminated with the disease can cause food poisoning symptoms such as stomach cramps, vomiting, and diarrhoea. People vulnerable to health including young children, pregnant women, the elderly, and those with weakened immune systems should exercise caution when consuming raw sprouts. It’s crucial to wash them thoroughly before eating, however, washing alone may not eliminate all bacteria.

Which is healthier?
The choice is between steamed and raw sprouts, in the end depends on individual preferences and considerations of health. For those who can digest them without issues, raw sprouts offer a wealth of nutrients and enzymes that support overall health. However, for those who have issues related to food safety or with digestion, steamed sprouts are a safer bet without losing much nutritional value. Both raw and steamed sprouts have unique advantages that can contribute positively to your diet. It’s essential to consider personal health needs when deciding how to incorporate these nutritious foods into your meals.
(Picture credit: Canva)