Impact of cooking on different sprouts - Ask Extension
There's a lot of emphasis of the beneficial effects on aging of grain sprouts and beneficial effects generally of brassica and legume, as well as grai...
Knowledgebase
Impact of cooking on different sprouts #814709
Asked October 19, 2022, 7:41 PM EDT
There's a lot of emphasis of the beneficial effects on aging of grain sprouts and beneficial effects generally of brassica and legume, as well as grain, sprouts. But as a one person household, I can't consume much at one time, and their shelf lives, especially for the best quality, are relatively short. Does boiling these denature some of the beneficial chemicals. That particular question doesn't seem to be much mentioned.
I know that mung and soybean sprouts are cooked, and cooking makes lentil sprouts better tasting. But alfalfa and brocoli sprouts are probably eaten raw most of the time, but may also be good in cooked foods, do you know if they keep most of their health benefits, anti-diabetic, anti-inflammatory, anti-aging, anti-cancer, etc. after cooking.
Thanks
Jackson County Oregon
Expert Response
Hi Neil,
You are correct. Finding the nutrition content of cooked sprouted foods can be challenging. Several studies mentioned the anti-inflammatory activity of phenolic compounds and other antioxidants in rice, buckwheat and wheat used in bread-making. Minerals, fiber and proteins would also remain stable. However, water soluble vitamins may leach out in cooking water or steam, and enzymes found in raw foods will be deactivated. I would surmise this is a trade-off. Some nutrients increase in value and others are reduced or lost. This makes a good argument for eating a variety of cooked and raw foods.
It is important to note that sprouting grains and beans requires warm humid conditions that also increase risk for bacterial contamination, particularly E coli and Salmonella. The FDA recommends sprouts be fully cooked to at least 135 degrees F before eating.
Here are some resources for you to peruse.
You are correct. Finding the nutrition content of cooked sprouted foods can be challenging. Several studies mentioned the anti-inflammatory activity of phenolic compounds and other antioxidants in rice, buckwheat and wheat used in bread-making. Minerals, fiber and proteins would also remain stable. However, water soluble vitamins may leach out in cooking water or steam, and enzymes found in raw foods will be deactivated. I would surmise this is a trade-off. Some nutrients increase in value and others are reduced or lost. This makes a good argument for eating a variety of cooked and raw foods.
It is important to note that sprouting grains and beans requires warm humid conditions that also increase risk for bacterial contamination, particularly E coli and Salmonella. The FDA recommends sprouts be fully cooked to at least 135 degrees F before eating.
Here are some resources for you to peruse.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358358/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413227/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398379/
https://extension.psu.edu/sprouting-the-truth-about-sprouted-grains
