Sprouts: Benefits and side effects



Sprouting is the process of germination and raw consumption of seeds and legumes. When seeds are submerged in water for a specific amount of time, they germinate, resulting in the tearing of their outer layers, and the emergence of a young sprout comes out.


After germination, sprouts are collected, making them very young plants. Many assert that these greens can help with various health issues because of their advantages. Even while science backs up some of these advantages of sprout consumption, more research is still needed for clarity.

Common types of sprouts

Following are the different types of sprouts and their elaboration.

Health Insurance Plans Starts at Rs.14/day*

Bean and pea sprouts

Bean sprouts are not only flavourful but are also really useful for health. The word “sprout” refers to a plant that has sprung from seed after the process of germination.

Vegetable or leafy sprout

A leafy sprout looks like a germinated seed with a root and stem. As soon as the initial leaves appear, the cotyledon stage begins. Plants with two cotyledon leaves are referred to as “dicots,” and those with just one are called “monocots.” Tender young plants are called microgreens.

Nut and seed sprouts

A seed’s fibre content is significantly increased after sprouting. Since a large portion of this fibre is “insoluble,” it won’t disintegrate in your stomach. Instead, it serves as a prebiotic and nourishes your intestine’s healthy bacteria.

Health benefits of sprouts

The following are some of the health benefits of sprouts.

Make hair stronger

Sprouts provide sufficient vitamin C, which would encourage hair growth. It eliminates the body’s free radicals, which cause the hair to become brittle. Additionally, it promotes healthy hair and guards against several hair conditions like hirsutism and alopecia.

Helps in weight control

Sprouts are highly advised when trying to reduce weight because they are simple to prepare and are a good protein source. Sprouts have fewer calories than other vegetables and are an excellent source of fibre. When attempting to lose weight, eating a bowl of sprouts in between meals will help you feel fuller and have less appetite.

Rich in Omega 3 fatty acids

Sprouts have a good amount of omega-3 fatty acids, which raises good cholesterol (HDL) and lowers bad cholesterol levels in your arteries and blood vessels because they are anti-inflammatory. The omega-3 fatty acids reduce the excessive strain on your cardiovascular system.

Superfood for pregnant women

Sprouts are a great source of folate, which is a vital nutrient for expectant mothers. Folate in diet aids in ensuring that the foetus receives the proper nutrients and will promote the child’s healthy brain development.

Rich in selenium

Including sprouts in your diet regularly may also be good for your heart due to the selenium content in them. That’s primarily because sprouts may lessen heart disease risk factors like excessive blood cholesterol levels.

Prevent Asthma

When high dosages of sprouts are introduced to the diet, allergic reactions and the occurrence of asthma are reduced, and the development of cold sores is suppressed.

Improve digestion

Your digestive health may be enhanced by eating sprouts. Sprouting a seed considerably raises the amount of fiber.

Control blood sugar levels

Those with Diabetes may discover that eating sprouts improve their ability to manage their blood sugar levels. According to studies, sprouts may help reduce blood sugar levels.

Presence of biotin

The biotin in sprouted food can give your dry, brittle hair life and encourage hair growth.

Help keep dandruff

The vitamin C content in sprouts helps reduce dandruff and hair problems. It terminates all the free radicals and toxins present in the body, which cause the hair to become feeble.

Side effects of sprouts

The following are some of the side effects of consuming sprouts.


If food poisoning happens, symptoms like diarrhoea may start 12 to 72 hours after eating the sprouts.

Stomach cramps

If eating raw sprouts causes stomach aches, boil them with some salt beforehand. Add onion, cucumber and lemon juice as a garnish.

Drink plenty of water for healthy digestion before 5 or 6 pm for proper digestion.

Stomach pain and gas problem

Sprouts often have increased insoluble fibre content, facilitating digestion and lowering the risk of constipation. Sprouts may also have lower levels of antinutrients and gluten, further promoting better digestion.

Food poisoning

Sprouts should be cooked sufficiently to lower the risk of food poisoning. Germs thrive in the warm, moist conditions required to develop sprouts. If consumed raw or gently cooked, alfalfa, bean or any other sprout may cause food poisoning from Salmonella, E. coli or Listeria.

Summing up

The advantages of enjoying raw or lightly cooked sprouts for healthy people generally exceed the hazards. However, if you intend to eat them, be warned that there is a possibility of food poisoning. Avoidance is advised if you’re allergic. Even while thoroughly cooking sprouts lowers the danger of food poisoning, it is still not the best method to consume them in food.


What are sprouts, and what advantages do they have?

Sprouts are a great source of many vital nutrients. Sprouts often include significant levels of folate, magnesium, phosphorus and vitamin K, though the precise ratio of nutrients varies depending on the type of sprout.

What are the different types of sprouts?

The following are different varieties of sprouts.
1 · Kidney bean sprout
2 · Lentil sprouts
3 · Pea sprouts
4 · Chickpea sprouts
5 · Mung bean sprouts
6. Adzuki bean sprouts

How can we consume sprouts safely?

Hands should be well cleaned both before and after handling raw sprouts. Before using, thoroughly rinse the sprouts in the water. Cooking sprouts might lessen the possibility of developing food poisoning.

Why are sprouts not good for you?

Salmonella and E. coli are two pathogens that can contaminate sprouts. Therefore, raw sprouts should be avoided by children, pregnant women, the elderly and those with weakened immune systems.

Which sprouts are rich in protein?

Alfalfa, broccoli, mung bean and radish sprouts are rich in protein

Is sprouts high-risk food?

Salmonella, Listeria and E. coli are some of the germs that can contaminate sprouts. Any form of raw or barely cooked, crunchy sprouts should not be consumed by people with impaired immune systems.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

Scroll to Top